A cooked, skinless chicken breast has about 31 grams of protein per 100 grams – which works out to roughly 54 grams of protein in an average 172-gram cooked breast – according to USDA FoodData Central. That density is why chicken breast is a staple for anyone tracking protein: high protein, modest fat, and about 165 calories per 100 grams cooked.
Protein in chicken breast at a glance
Here are the common portions, using USDA figures for skinless breast (roasted). Cooked values assume no breading or added fat:
| Portion | Protein | Calories (approx.) |
|---|---|---|
| 100 g cooked | ~31 g | ~165 |
| 3 oz (85 g) cooked | ~26 g | ~140 |
| Average breast (~172 g cooked) | ~54 g | ~284 |
| 100 g raw | ~23 g | ~120 |
A 3-ounce cooked serving – roughly the size of a deck of cards – is a useful mental benchmark at around 26 grams of protein. Note that “average breast” is a rough label: supermarket breasts vary widely, and a large one can weigh 220 grams or more cooked, pushing its protein toward 65-70 grams. Weighing your own portion is the only way to be exact, but these figures are reliable for planning.
Why raw and cooked numbers differ
You may see chicken breast listed at about 23 grams of protein per 100 grams (raw) in some places and 31 grams in others. Both can be correct. Raw meat holds more water; cooking evaporates much of it, so a 100-gram raw breast might weigh only about 70-75 grams once cooked. The protein itself does not change – it simply becomes more concentrated per gram. This is why it matters whether a label refers to raw or cooked weight.
Here is the practical version. If a recipe or tracker tells you the raw weight, expect roughly 23 grams of protein per 100 grams. If you weigh the meat after cooking, use the ~31 grams per 100 grams figure. Mixing the two up is the single most common reason people miscount their protein – either overestimating by applying the cooked number to raw weight, or the reverse. Pick one reference point (most trackers default to raw) and stay consistent.
What else is in a chicken breast
Skinless breast is lean: 100 grams cooked has roughly 3-4 grams of fat and essentially no carbohydrate, alongside that 31 grams of protein and about 165 calories. It also supplies useful micronutrients – B vitamins (notably niacin and B6), phosphorus and selenium. That combination of high protein, low fat and almost no carbs is why it is a staple for people managing weight or building muscle. Leaving the skin on, or breading and frying, raises fat and calories substantially while adding little protein – a breaded, fried fillet can carry two to three times the calories of a plain baked one, so how you cook it matters as much as the cut.
Chicken breast is a complete protein
Like other animal proteins, chicken breast is a “complete” protein: it contains all nine essential amino acids your body cannot make on its own, in useful amounts. That is a genuine advantage over many single plant sources, which are often low in one or more essential amino acids. For anyone using chicken as a dietary staple, this means it pulls real nutritional weight rather than just adding calories.
How it compares to other proteins
Chicken breast is one of the most protein-dense common foods. For context, a large egg has about 6 grams of protein, so one breast roughly matches eight to nine eggs’ worth of protein. Chicken thigh is slightly lower in protein and higher in fat per gram, which some people prefer for flavor and moisture. Compared with red meat, skinless breast delivers similar protein with less saturated fat. If you are comparing sources, our guide on how much protein is in an egg lines up neatly with these numbers.
Using this to hit your protein goal
General guidance often points to spreading protein across the day. A single cooked breast can cover a large share of a typical meal’s protein target. A few practical tips:
- Weigh cooked portions when accuracy matters – eyeballing tends to undercount.
- Remember that 3 oz cooked is about 26 g; scale up from there for larger servings.
- Keep cooking lean (grill, bake, poach) to preserve the favorable protein-to-calorie ratio.
- Batch-cook and chill portions so a high-protein option is always ready – cooked breast keeps well in the fridge for a few days.
One breast alone can supply a big share of a day’s protein for many people, but variety helps you cover other nutrients too. Rotating in eggs, fish, beans and dairy alongside chicken gives you a broader mix of vitamins, minerals and healthy fats than leaning on any single food.
Protein is one piece of a balanced routine. If you are dialing in overall habits, see how much water you should drink a day and how many hours of sleep you need. For exact numbers on any cut, USDA FoodData Central lets you search the specific product and preparation.
