Chicken Breast Protein: 100g, 3 oz, 150g and Full Breast Guide
Chicken breast is one of the most protein-dense everyday foods because cooked skinless breast provides complete protein with very little carbohydrate and modest fat.
Quick Answer
A cooked skinless chicken breast has about 31 g protein per 100 g. A 3 oz cooked serving has about 26 g protein, 150 g has about 46.5 g, and one large cooked breast around 196 g has about 61 g. Use cooked weight when you choose a cooked USDA entry.
Answer by Serving Size
100 g
Cooked grilled chicken breast. Best answer for 100g chicken breast protein when weighed cooked.
31.0 g
151 kcal
3 oz / 85 g
Standard cooked portion. Common label and diet-plan serving.
26.4 g
128 kcal
150 g
High-protein meal portion. Practical lunch or dinner anchor.
46.5 g
227 kcal
196 g
One large cooked breast. USDA listed portion weight; actual pieces vary.
60.8 g
296 kcal
Source and Tracking Method
Primary nutrient values are per 100 g edible cooked skinless chicken breast. Serving values are scaled from the USDA per-100 g record and rounded for practical meal planning.
For packaged, restaurant, raw, cooked, dry, or drained versions, use the label or database entry that matches the form you actually weighed.
View primary source: USDA FoodData Central, FDC ID 171534: Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, grilledHow Much Chicken Breast Protein for 20-40g Protein?
| Protein target | Approx. amount | Approx. calories |
|---|---|---|
| 20 g protein | 64.5 g | 97.4 kcal |
| 25 g protein | 80.6 g | 121.8 kcal |
| 30 g protein | 96.8 g | 146.1 kcal |
| 40 g protein | 129.0 g | 194.8 kcal |
Protein and Nutrition Data Table
Serving estimates are rounded from the cited source record.
| Food / serving | Amount | Protein | Calories |
|---|---|---|---|
| Cooked grilled chicken breast | 100 g | 31.0 g | 151 kcal |
| Standard cooked portion | 3 oz / 85 g | 26.4 g | 128 kcal |
| High-protein meal portion | 150 g | 46.5 g | 227 kcal |
| One large cooked breast | 196 g | 60.8 g | 296 kcal |
| Half cooked chicken breast | 98 g | 30.4 g | 148 kcal |
| Raw boneless skinless breast | 100 g raw | About 22-24 g | About 110-125 kcal |
Best Product and Buying Options
| Product / format | Best for | Protein fit | Check before buying |
|---|---|---|---|
| Fresh boneless skinless breast | Highest control over seasoning, sodium, and cooked weight | Best all-purpose option | Weigh cooked portions if you track macros closely. |
| Frozen plain chicken breast | Budget meal prep and bulk cooking | Usually similar to fresh | Check for added solution or high sodium. |
| Pre-cooked grilled strips | Fast lunches, wraps, salads, and bowls | Convenient but label-dependent | Can be high in sodium and marinades. |
| Canned chicken breast | Pantry backup for sandwiches and quick meals | Good convenience protein | Choose low-sodium when possible. |
Protein Comparison Table
| Food | Protein | Calories | Best use |
|---|---|---|---|
| Chicken breast, cooked grilled | 31.0 g / 100 g | 151 kcal | Leanest everyday meat protein. |
| Chicken thigh, cooked skinless | About 23 g / 100 g | Higher fat | Better flavor and texture, less lean. |
| Turkey breast, cooked | About 29 g / 100 g | Lean | Closest poultry alternative. |
| Whey protein powder | About 20-25 g / scoop | Label-dependent | Convenient protein when a full meal is not practical. |
| Firm tofu | About 17 g / 100 g | Moderate | Plant-based alternative with more fat and fiber. |
High-Protein Recipe Ideas
Chicken rice protein bowl
150 g cooked chicken breast, rice, Greek yogurt sauce, cucumber, herbs
A reliable post-workout meal with lean protein and easy carbohydrates.
Low-calorie chicken salad
120 g chicken breast, lettuce, tomatoes, pickles, light yogurt dressing
High protein density with a large food volume for weight loss.
Chicken egg breakfast wrap
100 g chicken breast, one egg, egg whites, high-fiber wrap, salsa
Combines complete proteins while keeping prep simple.
Chicken breast meal prep plate
120-150 g cooked chicken breast, potatoes or rice, roasted vegetables, measured sauce
Keeps the protein anchor consistent while calories change through sides and sauces.
Proper Guide and Practical Notes
How much protein is in chicken breast?
Use about 31 g protein per 100 g cooked skinless chicken breast as the quick planning answer. A typical 3 oz cooked serving gives about 26 g protein, while a larger 150 g cooked portion gives about 46.5 g protein.
Raw vs cooked chicken breast protein
Protein does not disappear during normal cooking, but water loss makes cooked chicken more protein-dense per 100 g. That is why raw chicken often logs around 22-24 g protein per 100 g, while cooked skinless breast logs around 31 g per 100 g. Match the database entry to whether you weighed raw or cooked chicken.
Is chicken breast a complete protein?
Yes. Chicken breast is an animal protein and provides all essential amino acids, so it is considered a complete protein. That makes it a reliable anchor for muscle gain, weight loss, and simple meal prep when the rest of the plate supplies fiber, carbohydrates, fats, and micronutrients.
Use the right chicken breast page
Use this page when you need detailed answers for 100 g, 3 oz, 150 g, one cooked breast, raw-vs-cooked tracking, and USDA source context. Use the chicken breast chart page when you want a shorter comparison card inside the full meat protein chart.
Best way to use it for weight loss
Use cooked chicken breast as a 30-50 g protein anchor, then add vegetables, potatoes, rice, or beans depending on your calorie target. Avoid counting breading, sauces, and frying oil as if they were plain chicken.
Best way to use it for muscle gain
For muscle gain, pair 120-200 g cooked chicken breast with enough carbohydrates and calories to support training. Chicken breast is very lean, so rice, potatoes, pasta, olive oil, avocado, or dairy may be needed when the goal is gaining weight rather than simply increasing protein.
Food safety note
USDA FSIS lists poultry at 165 F as the safe minimum internal temperature. Use a food thermometer for thick breasts, stuffed chicken, leftovers, and meal prep batches.
Best For
Sources, Credit and Method
Primary nutrient values are per 100 g edible cooked skinless chicken breast. Serving values are scaled from the USDA per-100 g record and rounded for practical meal planning.
Frequently Asked Questions
How much protein is in 100g chicken breast?
Cooked skinless chicken breast has about 31 g protein per 100 g according to USDA FoodData Central values rounded for meal planning. Raw chicken breast is less protein-dense per 100 g because it contains more water before cooking.
How much protein is in 3 oz and 150g chicken breast?
A 3 oz cooked chicken breast serving has about 26 g protein. A 150 g cooked serving has about 46.5 g protein when scaled from the USDA cooked skinless chicken breast record.
How much protein is in one chicken breast?
A large cooked chicken breast listed by USDA at 196 g provides about 61 g protein. Smaller grocery-store pieces can be much lower, so weighing the cooked portion is more accurate.
Is cooked chicken breast good for weight loss?
Yes, plain cooked skinless chicken breast is useful for weight loss because it gives high protein for relatively few calories. The final meal still depends on added oil, breading, sauces, rice, wraps, and side dishes.
Is chicken breast better than protein powder?
Chicken breast is usually better as a whole-food meal anchor because it provides complete protein and satiety. Protein powder is more convenient when you need protein quickly or cannot eat another full meal.
Supporting Charts and Tools
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Use the calculator first, then use these food pages to build meals that match your goal.
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