Chicken Protein Calculator
Calculate exactly how much protein you get from any chicken serving — by cut, cooking method, and portion size.
USDA Verified: All protein data sourced from FoodData Central.
Serving Size
Daily Protein Goal
150g of Breast (Grilled)
46.5g of 120g target
How We Calculate Protein
All protein values are listed per 100g. Multiply by your portion size and divide by 100.
Formula:
Protein = (Value per 100g) × (Your portion ÷ 100)Example: 150g Grilled Breast
Grilled chicken breast has 31g protein per 100g.
31 × (150 ÷ 100) = 46.5g proteinThat's 248 calories with only 5.4g fat.
Why Cooking Changes Protein per 100g
Cooking removes ~25% of chicken's weight as water. The total protein stays the same — it just concentrates into less weight. This is why cooked chicken shows higher protein per 100g than raw.
Protein Content by Chicken Cut (per 100g, meat only)
| Cut | Raw | Grilled | Baked | Pan-Fried | Boiled |
|---|---|---|---|---|---|
| Breast | 22.5g | 31.0g | 31.0g | 28.6g | 29.8g |
| Thigh | 19.7g | 25.1g | 25.1g | 24.2g | 24.5g |
| Wing | 18.3g | 26.1g | 26.1g | 22.5g | 25.0g |
| Drumstick | 19.3g | 27.3g | 27.3g | 24.7g | 26.1g |
| Liver | 16.9g | 24.5g | 24.5g | 22.1g | 24.4g |
Source: USDA FoodData Central. Values are for meat only (bones and skin excluded). Pan-fried values assume cooking with oil but no breading.
Practical Examples
Protein Target: 40g from Grilled Breast
Grilled breast has 31g protein per 100g:
- • You need ~129g of cooked breast
- • That's approximately ~172g raw
- • Calories: ~213 kcal
How Much Chicken for a Daily Protein Target?
Some nutritional references list 1.6–2.2g protein per kg as a common intake range among active individuals.
- • A 70kg person targeting 140g: ~450g grilled breast/day
- • Or less when combined with other protein sources
- • Use the "By Protein Target" toggle to calculate exact portions
Common Mistakes When Tracking Protein
Confusing raw and cooked protein values
Raw breast has 22.5g protein/100g, grilled has 31g/100g. Mixing these up can undercount or overcount by ~35%. Always match your weight to the correct cooking state.
Including bone weight
Wings are ~50% bone and drumsticks ~30% bone by weight. If you weigh a whole drumstick at 100g, the actual meat is only ~70g. Enter meat weight only.
Assuming all cuts have equal protein
Breast has ~31g protein/100g (grilled) vs wing at ~26g/100g. That's a 19% difference. Always select the specific cut for accurate tracking.
Frequently Asked Questions
How much protein is in 100g of chicken breast?
Grilled or baked chicken breast has approximately 31g protein per 100g. Raw chicken breast has about 22.5g per 100g. The difference is due to water loss during cooking.
Does cooking method significantly affect protein content?
Not significantly. Cooking concentrates protein per 100g due to water loss, but the total protein in a given piece remains similar. Pan-frying adds fat and calories but doesn't meaningfully change the protein amount.
Should I weigh chicken raw or cooked?
Either works — just make sure to match your weight to the correct cooking method in this calculator. Many meal preppers weigh raw for consistency since it's the pre-cook weight.
Which chicken cut has the most protein?
Chicken breast has the highest protein-to-calorie ratio with 31g protein and 165 calories per 100g (grilled). It's also the lowest in fat at 3.6g per 100g.
How do I calculate how much chicken I need for a specific protein target?
Use the "By Protein Target" toggle in the Serving Size section above. Enter your desired protein amount and the calculator will show exactly how many grams of chicken you need — both cooked and raw equivalents.
Disclaimer: This calculator is an informational nutrition logging tool, not a source of professional guidance. Nutritional values are approximate and based on USDA FoodData Central data. Actual values may vary depending on the specific product, how it was raised, and cooking conditions. We are not medical professionals. This tool does not provide dietary, medical, or nutritional advice.
All nutritional data sourced from USDA FoodData Central. Last verified: March 2025.