FOODMANAC • FOOD NUTRITION GUIDE
How much protein is in chicken breast?
A typical 100 g serving of cooked, roasted, skinless chicken breast contains
about 31 g of protein. It also provides about 165 calories,
3.6 g of fat and 0 g of carbohydrates per 100 g.
Quick Answer: How Much Protein Is in Chicken Breast?
If you are tracking protein, the number most commonly used for
cooked, skinless chicken breast is approximately
31 g of protein per 100 g.
A 3 oz (about 85 g) cooked portion provides approximately
26 g of protein. The exact amount can vary depending on
the chicken, cooking method and how much water is lost during cooking.
| Serving | Protein | Calories | Carbohydrates |
|---|---|---|---|
| 100 g cooked | 31.0 g | 165 kcal | 0 g |
| 3 oz / 85 g cooked | ~26.4 g | ~140 kcal | 0 g |
| 1 oz / 28 g cooked | ~8.7 g | ~46 kcal | 0 g |
| 150 g cooked | ~46.5 g | ~248 kcal | 0 g |
| 200 g cooked | ~62 g | ~330 kcal | 0 g |
Values for portions other than 100 g are calculated from the USDA
per-100 g values and are approximate.
Chicken Breast Nutrition Facts per 100g
For chicken breast, meat only, cooked and roasted, USDA
FoodData Central lists the following values per 100 g edible portion:
| Nutrient | Per 100 g |
|---|---|
| Calories | 165 kcal |
| Protein | 31.0 g |
| Total fat | 3.6 g |
| Carbohydrates | 0 g |
| Fiber | 0 g |
| Water | ~65.3 g |
These values are for the specific USDA entry of cooked, roasted chicken
breast with the meat only. Different chicken products and preparation
methods can have different nutrition values.
How Much Protein Is in 3 oz of Chicken Breast?
A 3 oz serving is approximately 85 g. Using the USDA value of 31 g
protein per 100 g, 3 oz of cooked skinless chicken breast contains
approximately 26 g of protein.
This is why you may see nutrition guides describe a standard 3 oz
cooked serving as containing roughly 25–26 g of protein.
How Much Protein Is in 100g of Chicken Breast?
100 g of cooked, roasted, skinless chicken breast contains about
31 g of protein.
This makes cooked chicken breast a particularly protein-dense food.
It contains substantial protein without carbohydrates, while the exact
calorie and fat content depends on the specific chicken entry and
preparation.
Always check whether a nutrition value refers to raw or cooked chicken.
Comparing 100 g raw chicken with 100 g cooked chicken can make the
numbers appear inconsistent.
Why Does Cooked Chicken Have More Protein per 100g?
Cooking does not magically create more protein.
The major reason the protein number per 100 g can increase after cooking
is water loss. Raw chicken contains more water. When
chicken is cooked, some of that water is lost, so the remaining food
becomes more concentrated by weight.
For example, 100 g of raw chicken and 100 g of cooked chicken are not
necessarily the same physical amount of chicken. The cooked portion can
contain more protein per 100 g because it contains less water.
Raw vs Cooked Chicken Breast
| What you weigh | What the number means |
|---|---|
| 100 g raw chicken | Nutrients are measured before cooking and include the raw food’s higher water content. |
| 100 g cooked chicken | Nutrients are measured after cooking, when water loss can concentrate nutrients per 100 g. |
For accurate tracking, use a nutrition entry that matches the state in
which you weighed your chicken. If you weigh it raw, use a raw chicken
entry. If you weigh it after cooking, use a cooked chicken entry.
Does Chicken Breast Have Carbs?
Plain cooked chicken breast contains essentially 0 g of
carbohydrates per 100 g in the USDA meat-only cooked entry.
However, prepared chicken can contain carbohydrates if it is breaded,
coated, marinated with sugary ingredients or served with a
carbohydrate-containing sauce.
How Many Calories Are in Chicken Breast?
The USDA cooked, roasted, meat-only chicken breast entry contains
approximately 165 calories per 100 g.
Based on that value, a roughly 85 g serving would provide around
140 calories, while 150 g would provide around
248 calories.
These are calculated estimates. Actual calories can differ when chicken
is cooked with oil, butter, sauces or other ingredients.
Chicken Breast With Skin vs Skinless
Removing the skin can substantially change the nutrition profile.
Different USDA chicken entries should therefore not be treated as
interchangeable.
| Cooked chicken breast | Protein / 100 g | Calories / 100 g | Fat / 100 g |
|---|---|---|---|
| Meat only, roasted | 31.0 g | 165 kcal | 3.6 g |
| Meat and skin, roasted | 29.8 g | 197 kcal | 7.8 g |
The skin-on figures come from a separate USDA-sourced chicken breast
entry.
Is Chicken Breast a Good Source of Protein?
Yes. Cooked chicken breast provides a high amount of protein relative
to its weight. The USDA meat-only cooked entry provides about
31 g protein per 100 g.
Chicken breast is therefore commonly used in meals where people want
to increase protein without adding many carbohydrates.
However, a healthy diet does not need to rely on one food. Eggs, fish,
dairy products, beans, lentils, tofu and other foods can also contribute
protein and provide different nutrients.
How Much Chicken Breast Do You Need for 50g of Protein?
Using the USDA value of 31 g protein per 100 g cooked chicken, you would
need approximately 161 g of cooked chicken breast to
provide 50 g of protein.
This is a mathematical estimate, not a recommendation for how much
protein any individual should eat.
| Cooked chicken | Approx. protein |
|---|---|
| 50 g | 15.5 g |
| 100 g | 31 g |
| 150 g | 46.5 g |
| 161 g | ~50 g |
| 200 g | 62 g |
Explore Chicken Nutrition on Foodmanac
Want more than a single protein number? Foodmanac lets you explore
individual foods and their nutrition information so you can compare
foods instead of relying on isolated numbers.
Frequently Asked Questions
How much protein is in chicken breast per 100g?
Cooked, roasted chicken breast with the meat only contains approximately
31 g of protein per 100 g, according to the USDA
FoodData Central entry used for this article.
How much protein is in 3 oz of chicken breast?
Three ounces is approximately 85 g. Based on the USDA cooked value,
that provides about 26 g of protein.
How much protein is in 200g of chicken breast?
Two hundred grams of cooked chicken breast provides approximately
62 g of protein using the 31 g per 100 g value.
Does chicken breast have carbohydrates?
Plain cooked chicken breast meat contains approximately
0 g carbohydrates per 100 g in the USDA meat-only
cooked entry. Breaded or sauced chicken can contain carbohydrates.
Is chicken breast protein measured raw or cooked?
Both raw and cooked chicken have nutrition entries, but they should not
be treated as interchangeable. Cooking can reduce water content, which
changes the amount of protein found per 100 g.
Does chicken breast with skin have the same nutrition?
No. Skin-on and meat-only chicken breast have different nutrition
profiles. For example, a USDA-sourced cooked breast-with-skin entry
lists 29.8 g protein and 197 calories per 100 g, compared with 31 g
protein and 165 calories for the meat-only entry.
Bottom Line
How much protein is in chicken breast? For cooked,
roasted, skinless chicken breast, a useful USDA-based figure is
approximately 31 g of protein per 100 g.
A 3 oz serving provides roughly 26 g of protein, while 200 g provides
roughly 62 g. Remember that raw and cooked weights can produce different
numbers because cooking changes the food’s water content.
For the most accurate tracking, match the nutrition entry to how you
weigh your chicken and check the specific preparation you are eating.