Protein by serving size
100g
30g
150g
45g
200g
60g
250g
75g
143 calories per 100g · 20.9g protein per 100 calories
Figures are per 100g cooked (lean, skinless, grilled, no added fat). Protein content varies by brand, cut and exact preparation — see the note below. Calories are worked out from the source's energy in kilojoules. AFCD uses different conversion factors from those required on food labels (Food Standards Code Standard 1.2.8), so they may differ slightly from the pack.
Source: FSANZ AFCD Release 3.0 — Chicken, breast, lean flesh, grilled, no added fat, F002593
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Chicken breast is one of the most efficient protein sources available — high in protein, low in fat, and neutral enough to fit almost any meal. A 150g serve of cooked breast has about 45g of protein, which covers a substantial share of most people's daily protein target in a single meal.
Other forms and varieties
Use the figure that matches how you weigh your food. Cooking changes the water content, so raw and cooked figures differ.
| Form | Protein per 100g | Calories per 100g |
|---|---|---|
| Cooked (grilled) (shown above)FSANZ AFCD Release 3.0 — Chicken, breast, lean flesh, grilled, no added fat, F002593 | 29.8g | 143 |
| RawFSANZ AFCD Release 3.0 — Chicken, breast, lean flesh, raw, F002594 | 22.5g | 98 |
| Cooked (baked)FSANZ AFCD Release 3.0 — Chicken, breast, lean flesh, baked, no added fat, F002590 | 29g | 152 |
Why the number varies
The 29.8g/100g figure above is for grilled, skinless chicken breast. Raw chicken breast measures lower — 22.5g per 100g — because cooking drives off water weight, concentrating the protein into less mass. If you're weighing chicken raw before cooking, use the raw figure; if you're weighing it cooked on your plate, use the cooked one. Mixing the two up is the most common reason people's tracked numbers don't match what they expected.
Cooking method makes a smaller difference than raw-vs-cooked — baked chicken breast comes in at 29g per 100g. Skin-on chicken breast has more fat and less protein per 100g, since skin adds weight without adding much protein.
Ways to use it
- Grill or bake in bulk at the start of the week and portion out for quick, ready-to-eat protein
- Slice into strips for stir-fries, wraps or salads
- Poach and shred for meal-prepped bowls or sandwiches
Related
From the HitProtein blog
- Does cooking increase protein? Raw vs cooked explained
- High protein foods ranked by protein per calorie
FAQs
How much protein is in 100g of chicken breast?
About 29.8g for grilled, skinless chicken breast. Raw chicken breast is lower, at 22.5g per 100g, since cooking removes water and concentrates the protein.
Does chicken skin reduce protein content?
Skin adds fat and calories without adding much protein, so skin-on chicken breast has a lower protein percentage per 100g than skinless, even though the meat itself is the same.
How much protein is in 150g of chicken breast?
About 45g of protein, based on 29.8g per 100g.
How much protein is in raw chicken breast?
About 22.5g of protein per 100g (Chicken, breast, lean flesh, raw), compared with 29.8g per 100g cooked.
How many calories are in chicken breast?
About 143 calories per 100g, which works out to 20.9g of protein per 100 calories.
How does chicken breast compare with other meat foods?
Of the 14 meat foods on this site, chicken breast ranks number 7 for protein per 100g, comparing each food in the form its page shows. See the full table on our high protein foods page.
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