Chicken, Turkey & Lean Meats
Protein in Chicken Breast: Protein, Calories, and Meal Ideas
Cooked chicken breast is one of the highest protein-density whole foods: a typical 150 g cooked portion gives about 46 g of complete protein with relatively low calories.
Protein per serving
46g
150 g cooked chicken breast / about 5.3 oz
Calories per serving
248
150 g serving
Protein per 100g
31g
165 calories per 100 g
Protein density
18.8g
protein per 100 calories
Chicken Breast Nutrition Snapshot
| Measure | Amount | Protein | Calories |
|---|---|---|---|
| Typical serving | 150 g cooked chicken breast / about 5.3 oz | 46g | 248 |
| Per 100 g | 100 g | 31g | 165 |
| Protein density | 100 calories | 18.8g | 100 |
Representative source entry: Chicken breast, meat only, cooked, roasted. Use cooked, skinless breast weight for tracking. Raw chicken loses water during cooking, so raw and cooked weights are not interchangeable.
Good for weight loss? Excellent
Chicken breast is lean, filling, and easy to portion. It works well in a calorie deficit because it delivers a large protein dose without many added fat calories.
Good for muscle gain? Excellent
Chicken breast provides complete, leucine-rich protein that fits easily into 30-50 g protein meals for hypertrophy and recovery.
Meal Ideas with Chicken Breast
Chicken rice bowl with vegetables and salsa
Chicken breast wrap with Greek yogurt sauce
Meal-prep chicken salad with potatoes or quinoa
Chicken stir-fry with tofu or edamame for extra protein
Tracking Tips
- Weigh chicken after cooking if you are using cooked nutrition values.
- Avoid counting breading, sauces, or oil as part of the chicken entry.
- Batch cook plain chicken first, then season portions differently through the week.
Compare Similar Protein Foods
Common Questions
How much protein is in chicken breast?
A 150 g cooked chicken breast has about 46 g of protein. Per 100 g cooked, chicken breast has about 31 g of protein.
Is chicken breast good for weight loss?
Yes. Chicken breast is high in protein and relatively low in calories, which makes it useful for staying full during a calorie deficit.
Is chicken breast good for muscle gain?
Yes. Chicken breast is a complete protein source and can easily anchor a 30-50 g protein meal for muscle gain.
Sources reviewed
- USDA FoodData Central: chicken breast, cooked, roasted - U.S. Department of Agriculture
- International Society of Sports Nutrition Position Stand: protein and exercise - Journal of the International Society of Sports Nutrition