How much protein is in chicken breast?
Cooked, skinless chicken breast contains about 31 grams of protein per 100 grams, so a 4 oz cooked portion provides roughly 35 grams. Weighed raw, the same 100 g has 22–24 grams, because cooking removes water and concentrates the protein.
Quick answer
Cooked skinless chicken breast provides about 35 g of protein per 4 oz, 53 g per 6 oz and 70 g per 8 oz. Weighed raw, the same portions provide about 26 g, 39 g and 52 g, because raw meat still holds the water that cooking removes.
| Portion | Weight in grams | Protein if weighed raw | Protein if weighed cooked |
|---|---|---|---|
| 4 oz | 113 g | 25–27 g | 34–36 g |
| 6 oz | 170 g | 37–41 g | 51–54 g |
| 8 oz | 227 g | 50–54 g | 68–73 g |
| Per 100 g | 100 g | 22–24 g | 30–32 g |
See also: Protein in eggs · Greek yogurt protein · Protein pancakes
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. The table compares equal scale weights, not the same breast before and after cooking. For consistent tracking, weigh the chicken in the same state as the nutrition entry you use.
Does cooking method change the protein?
The protein per 100 g changes as chicken loses water during cooking, and the amount lost varies by method. Use a food entry that matches the cut and preparation rather than assuming every cooked breast has the same value. Breading, sauces and cooking fat add their own nutrients to the final plate.
Related: healthy air fryer recipes — times and temperatures for chicken and fish
How many calories are in chicken breast?
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. Brand, recipe, portion size, trimming, cooking method and moisture loss can change the final numbers; use the package label when one is available.
Related: ground beef nutrition — how the numbers compare against ground meat
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.
Related: healthy lunch ideas — a four-slot template for the rest of the plate · carrot calories and nutrition — a low-calorie vegetable side
Sources
Nutrition values are estimates based on authoritative food-composition data and public-health guidance. Product labels and serving sizes vary.
- USDA FoodData Central: raw and roasted chicken breast
SR Legacy 171077: skinless boneless raw breast, 22.5 g protein/100 g; 171477: meat-only roasted breast, 31 g protein and 165 kcal/100 g. Compare the matching preparation state.
- USDA FSIS: Safe Minimum Internal Temperatures
US Department of Agriculture safe minimum internal cooking temperatures for meat, poultry, seafood and egg dishes.
More nutrition guides
Protein in one, two or three eggs, plus whites and yolks
Protein per serving and comparisons with regular yogurt and skyr
An easy high-protein pancake recipe with estimated macros
Practical snack ideas with protein and calorie estimates
Calories, protein and fat for 80/20, 90/10 and 93/7, raw and cooked
Frequently asked questions
- How much protein is in 4 oz of chicken breast?
- Four ounces (113 g) of cooked, skinless chicken breast contains about 35 g of protein. If you weighed the 4 oz raw, it contains about 25–27 g, because raw meat still holds the water that cooking removes.
- How much protein is in 6 oz of chicken breast?
- A 6 oz (170 g) cooked portion of skinless chicken breast has about 53 g of protein. Weighed raw, 6 oz has about 37–41 g, because cooking removes water and concentrates the protein.
- Should I weigh chicken raw or cooked?
- Either works, as long as the nutrition entry matches the state you weighed. Using a cooked entry for a raw weight overstates protein by roughly a third, and a raw entry for a cooked weight understates it.
- Does chicken skin contain protein?
- Yes. Skin contains protein as well as fat, and skin-on chicken needs a different food entry from meat-only breast. Use an entry matching the skin, cut and cooking method rather than applying the skinless table to every portion.