From 150g of skinless breast (grilled / bbq). Pre-cook raw mass: ~200g.
Estimated from USDA amino acid profiles (~7.7% of protein). Log alongside total protein in your food journal.
Chicken provides all 9 essential amino acids per USDA amino acid data, scaled to your portion.
Informational & journaling tool only — not medical advice
This calculator estimates USDA FoodData Central protein values for personal food logging. It is not a substitute for professional guidance. We are not doctors and do not provide medical, diagnostic, or treatment advice.
Chicken Protein Data for Food Journals
Log protein grams by cut and cooking method using USDA FoodData Central entries. Chicken provides all 9 essential amino acids; the FAO DIAAS score for poultry is typically 1.15–1.25 (values above 1.0 exceed the reference amino acid pattern).
Protein Content by Cut & Preparation (per 100g)
Edible muscle tissue (bones deducted). Cooking removes water and concentrates protein per 100g weighed.
| Cut | Raw Protein | Grilled / Baked | Air-Fried | Cooked Fat | Protein % of Calories |
|---|---|---|---|---|---|
| Skinless Chicken Breast | 22.5g | 31.0g | 32.1g | 3.6g | 80% |
| Chicken Tenderloins | 22.8g | 31.2g | 32.4g | 3.1g | 82% |
| Skinless Chicken Thigh | 19.7g | 25.1g | 26.2g | 10.9g | 51% |
| Chicken Drumstick (Meat Only) | 19.3g | 27.3g | 28.1g | 11.2g | 54% |
| Chicken Wings (Meat & Skin) | 18.3g | 26.1g | 27.0g | 13.4g | 46% |
| Ground Chicken (93/7 Lean) | 19.5g | 26.0g | 26.8g | 9.8g | 56% |
| Chicken Liver | 16.9g | 24.5g | 25.2g | 6.5g | 62% |
Raw vs. Cooked: Why Protein Increases Per 100g
Fresh chicken breast is roughly 74% water and 22.5% protein by weight. Grilling or baking expels about 20–28% of total weight as water. Total protein grams stay the same; only concentration per 100g changes.
Raw (200g portion)
22.5g protein per 100g raw
Cooked (150g grilled)
~31.0g per 100g cooked — same total grams, less water
Leucine Content for Amino Acid Journals
USDA amino acid profiles show chicken protein is approximately 7.7% leucine by weight. A portion with ~35g protein contains about 2.7g leucine — useful if you track essential amino acids in your food diary.
Daily Protein Journal Presets (g per kg body weight)
The calculator's bodyweight mode uses common g/kg multipliers found in food logging apps — reference values only, not recommendations. The FDA RDA for protein is 0.8g/kg for general reference labeling.
Bone Tare for Accurate Logging
Logging gross weight on bone-in cuts overestimates protein. USDA preparation yield data approximate non-edible bone percentages:
Chicken vs. Other Protein Sources (35g protein benchmark)
Serving sizes needed to log approximately 35g of protein — for comparison in your food journal:
Frequently Asked Questions
How much protein is in 100g of chicken breast?
Cooked skinless breast: ~31.0g per 100g (USDA FDC #171477). Raw: ~22.5g per 100g (USDA FDC #171077). The difference is moisture loss during cooking.
Does cooking chicken destroy protein?
Cooking changes protein structure but amino acids remain in the meat. Total protein grams per portion stay essentially the same; water evaporates and concentration per 100g increases.
Should I weigh chicken raw or cooked?
Either works if your log entry matches how you weighed. Raw aligns with USDA raw data; for cooked portions use Cooked mode or cooked USDA entries.
Which cut has the highest protein density?
Skinless breast and tenderloins: ~31g protein with ~3.6g fat per 100g cooked. Thighs ~25g protein with ~11g fat; wings ~26g with ~13.4g fat per USDA data.
How much chicken for 50g protein?
~161g (5.7 oz) cooked grilled breast. Purchase ~215g (7.6 oz) raw to account for ~25% moisture shrinkage.
How much leucine is in a chicken portion?
Chicken protein is ~7.7% leucine. A ~35g protein portion contains ~2.7g leucine based on USDA amino acid profiles.
Does thigh protein differ from breast?
Both provide complete protein with all 9 EAAs in similar ratios. Thighs have higher iron, zinc, and fat per USDA data.
How does commercial brining affect logged protein?
Injected saltwater (plumping) can dilute raw protein by ~2g per 100g and add 150–300mg sodium per serving.
- USDA FoodData Central: Chicken breast (#171077, #171477), thigh (#171095), drumstick (#171101), wings (#171107).
- FAO/WHO (2013): Dietary protein quality evaluation — DIAAS methodology (FAO Food and Nutrition Paper 92).
- USDA Agriculture Handbook No. 102: Food yields by preparation stage (moisture loss and bone tare ratios).
Related Chicken Logging Tools
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Moisture shrinkage by cooking method
Cups, grams, and portion estimates
Wing counts with bone tare
Side-by-side USDA nutrient data