Guides on chicken nutrition, cooking, food handling, and meal prep for food journaling.
Chicken protein ranges from 16.9g to 31g per 100g depending on cut, skin, bone, and whether you measure raw or cooked weight. Breast is the leanest high-protein cut — here is every common cut compared.
Read guideChicken typically loses 20–30% of its weight during cooking as water evaporates and fat renders. Here is how much each cut and cooking method shrinks — plus raw-to-cooked conversion tables for accurate food logging.
Read guideUSDA-backed calories, protein, and macro data for accurate food journals.
One medium baked wing (skin-on) logs about 81 calories and 6.4g protein. Ten wings log roughly 810 calories and 64g protein. Here is every method, sauce, and logging scenario.
Skinless chicken breast logs 120 cal and 22.5g protein per 100g raw, or 165 cal and 31g protein per 100g grilled. Every serving size and cooking method compared.
Breast wins on protein per calorie (31g/165 cal cooked). Thigh offers more iron and zinc per 100g at nearly the same raw calories. Full side-by-side for food journals.
Skinless breast and tenderloin lead protein-per-calorie logging at 31g protein per 165 cal cooked. Compare all common cuts for your food journal.
Store rotisserie chicken logs 27.3g protein but 425mg sodium per 100g — much higher than home-cooked. Brand table and logging workflow inside.
How cooking changes weight, moisture, and nutrition density.
Grilled skinless breast logs 165 cal and 31g protein per 100g cooked. Minimal added fat — full facts and link to the complete cooking methods guide.
Air-fried breast logs 168 cal per 100g vs 294 cal deep-fried breaded — 126 fewer calories per 100g with similar protein. Full comparison inside.
Cooking changes calories per 100g through moisture loss and fat absorption — not by destroying protein. Compare grilled, baked, fried, boiled, air-fried, and smoked with USDA-backed tables.
Batch cooking, storage, and portion planning for weekly logging.
Internal temperatures, thermometers, and safe cooking reference.
Note: Our articles are for informational and nutrition-logging purposes only. They are not medical, dietary, or nutritional advice. Data sourced from USDA FoodData Central.