How much protein is in chicken breast?
Cooked, skinless chicken breast contains about 31 grams of protein per 100 grams. A 4 oz cooked portion provides roughly 35 grams.
Quick answer
A 3 oz cooked portion contains about 26 g protein, 4 oz about 35 g, 6 oz about 53 g and 8 oz about 70 g. These estimates are for cooked, skinless breast meat.
| Cooked portion | Approximate protein |
|---|---|
| 3 oz (85 g) | 26 g |
| 4 oz (113 g) | 35 g |
| 6 oz (170 g) | 53 g |
| 8 oz (227 g) | 70 g |
| 100 g | 31 g |
See also: Greek yogurt protein · High-protein snacks · Protein in eggs
Raw vs cooked chicken breast protein
Raw chicken breast contains more water, so protein is less concentrated by weight. Cooking removes water: 100 g cooked is not the same original piece as 100 g raw. For consistent tracking, weigh the chicken in the same state as the nutrition entry you use.
| State | Typical protein per 100 g |
|---|---|
| Raw, skinless breast | 22–24 g |
| Cooked, skinless breast | 30–32 g |
Does cooking method change the protein?
Grilling, baking, poaching and air-frying do not remove a meaningful amount of total protein. The apparent concentration changes with moisture loss. Breading, sauces and cooking fat add other nutrients to the final plate.
Chicken breast calories and macros
A representative 100 g serving of cooked skinless chicken breast supplies about 165 calories, 31 g protein and 3–4 g fat, with virtually no carbohydrate. Skin-on pieces and oil-rich preparations contain more fat and calories.
Values are representative estimates. Brands, recipes, egg sizes, trimming, cooking method and moisture loss can change the final numbers; use the package label when available.
Building a balanced chicken meal
Chicken breast covers the protein portion of a meal. Add vegetables or fruit, a whole-grain or other carbohydrate source, and an appropriate source of unsaturated fat to build a more complete plate.
Sources
Nutrition values are estimates based on authoritative food-composition data and public-health guidance. Product labels and serving sizes vary.
- USDA FoodData Central
US Department of Agriculture food-composition database used for representative nutrient values.
- USDA MyPlate: Protein Foods
USDA guidance on protein-food choices, serving equivalents and variety.
- Dietary Guidelines for Americans
US government evidence-based guidance for healthy dietary patterns and nutrient-dense food choices.
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Frequently asked questions
- How much protein is in 4 oz of chicken breast?
- Four ounces of cooked, skinless chicken breast contains approximately 35 g of protein.
- How much protein is in 6 oz of chicken breast?
- A 6 oz cooked portion provides roughly 53 g of protein.
- Should I weigh chicken raw or cooked?
- Either is fine if the food-composition entry matches the state you weighed. Do not use a cooked entry for a raw weight or vice versa.
- Does chicken skin contain protein?
- Yes, but it also adds substantial fat and calories. Skinless breast values should not be applied to a skin-on serving.