How Much Protein Is in Chicken? (Every Cut, Every Method)
Protein Content Overview
Chicken is one of the most efficient protein sources available. On average, chicken provides 20-31g of protein per 100g depending on the cut and whether it is raw or cooked. The concentration of protein increases when cooked due to moisture loss, but the total protein in a piece does not change — only the density per gram changes.
All Cuts Ranked by Protein (per 100g raw)
Here is every chicken cut ranked from highest to lowest protein content per 100g raw weight.
| Cut | Protein/100g Raw | Calories | Protein % |
|---|---|---|---|
| Breast (skinless) | 22.5g | 120 cal | 75% |
| Tender/Tenderloin | 21.0g | 120 cal | 70% |
| Ground Chicken | 20.4g | 172 cal | 47% |
| Thigh (skinless) | 19.7g | 119 cal | 66% |
| Drumstick (skin-on) | 18.9g | 161 cal | 47% |
| Wings (skin-on) | 18.3g | 191 cal | 38% |
| Liver | 16.9g | 119 cal | 57% |
How Much Chicken for Daily Protein
The RDA for protein is 0.8g per kg of body weight for sedentary adults. Athletes and active individuals need 1.2-2.0g per kg. For a 70kg (154 lb) person: Minimum (sedentary): 56g protein = ~250g cooked chicken breast. Active/athlete: 84-140g protein = 270-450g cooked chicken breast. Bodybuilding: 140g+ protein = 450g+ cooked chicken breast. Of course, you would not get all protein from chicken alone — these numbers show how efficiently chicken provides protein.
Protein Quality Score
Chicken protein has a PDCAAS (Protein Digestibility Corrected Amino Acid Score) of 1.0 — the highest possible score. This means chicken protein is completely digestible and provides all essential amino acids in optimal ratios. It is particularly high in leucine (the key amino acid for muscle protein synthesis), with approximately 1.9g leucine per 100g raw breast.
Chicken vs Other Protein Sources
Chicken breast provides one of the best protein-to-calorie ratios among whole foods. Comparison per 100g cooked: Chicken breast: 31g protein / 165 cal = 0.19g protein per calorie. Salmon: 25g protein / 208 cal = 0.12g per calorie. Beef sirloin: 26g protein / 217 cal = 0.12g per calorie. Eggs: 13g protein / 155 cal = 0.08g per calorie. Tofu: 8g protein / 76 cal = 0.11g per calorie.
Frequently Asked Questions
How much protein is in 100g of chicken?
It depends on the cut: breast has 22.5g (raw) or 31g (cooked), thigh has 19.7g (raw), wings have 18.3g (raw). Cooking concentrates protein by removing water.
Which part of chicken has the most protein?
Chicken breast (skinless, boneless) has the most protein at 22.5g per 100g raw and approximately 31g per 100g cooked.
Is 200g of chicken breast enough protein?
200g of cooked chicken breast provides approximately 62g of protein — more than the minimum daily requirement for most adults (56g for 70kg person).
Research & Sources Used in This Article
- USDA FoodData Central — Multiple Chicken Entries
- WHO/FAO/UNU — Protein and Amino Acid Requirements (PDCAAS scores)
Disclaimer: This article is for informational and educational purposes only. We are not medical professionals. This content does not constitute dietary, medical, or nutritional advice. Always consult appropriate professionals for specific guidance.