Chicken breast protein per 100g: how many grams, how many calories, and why raw and cooked differ
Key takeaways
- Raw skinless chicken breast has about 22–25 g of protein per 100 g; cooked has about 29–31 g
- Weighing cooked chicken but using raw figures underestimates your protein by about a quarter
- 150 g of raw breast gives about 34–37 g of protein; add fish, eggs or tofu
Chicken breast protein per 100g is about 22–25 g for raw, skinless breast, with about 110–120 kcal. Cooked, 100 g has about 29–31 g of protein and about 150–165 kcal, according to Mahidol University's Institute of Nutrition and the USDA. Cooked chicken looks higher because water cooks out and the meat gets denser. The piece itself has the same protein as before.
In this guide (6 sections)
- Chicken breast protein per 100g: how many grams and calories?
- Why does cooked chicken breast have more protein per 100 g than raw?
- How much chicken breast should you eat a day?
- How do you cook chicken breast so it is not dry or boring?
- Which chicken breast dishes are good for weight loss?
- Cook chicken breast yourself or order ready meals?
Chicken breast protein per 100g: how many grams and calories?
It depends on two things: whether you weigh it raw or cooked, and whether the skin is on. This table combines figures from the Thai Food Composition Database of the Institute of Nutrition, Mahidol University (INMU) and USDA FoodData Central.
| Chicken breast (per 100 g) | Calories | Protein | Fat | Source |
|---|---|---|---|---|
| Skinless, raw | 112 kcal | 24.9 g | 1.4 g | INMU |
| Skinless, raw | 120 kcal | 22.5 g | 2.6 g | USDA |
| Skinless, stewed (simmered in water) | 151 kcal | 29.0 g | 3.0 g | USDA |
| Skinless, roasted | 165 kcal | 31.0 g | 3.6 g | USDA |
| With skin, raw | 153 kcal | 19.8 g | 8.2 g | INMU |
| With skin, boiled | 193 kcal | 28.6 g | 8.7 g | INMU |
| With skin, fried | 234 kcal | 35.7 g | 10.1 g | INMU |
The two raw figures differ slightly because the chickens and samples differ. For everyday estimates, about 22–25 g of protein per 100 g raw is close enough.
Why does cooked chicken breast have more protein per 100 g than raw?
Because water leaves the meat as it cooks. The piece gets lighter, but most of the protein stays in it. So per 100 g, cooked chicken looks higher in protein. According to USDA, 100 g of raw breast holds about 74 g of water, while 100 g of roasted breast holds about 65 g.
Working back from the USDA protein figures, 100 g of raw breast weighs about 73 g after roasting, or about 78 g after stewing. These are estimates. The real result depends on the heat and cooking time.
| When you weigh it | Which figure to use | Example |
|---|---|---|
| Raw | Raw chicken breast figures | 150 g raw gives about 34–37 g of protein |
| After cooking | Cooked figures for that cooking method | 100 g of stewed breast gives about 29 g of protein |
| Ready-made chicken breast | The nutrition label | Check protein per serving and how many grams one serving is |
How much chicken breast should you eat a day?
You do not need to get all your protein from chicken. Start with your daily protein target. When you are losing weight, our TDEE calculator (in Thai) uses 1.6 g per kg of target weight. A 60 kg target means about 96 g a day. If you want half of that from chicken breast, that is about 48 g of protein, or about 190–215 g of raw breast a day, split over 2 meals.
| Skinless chicken breast (raw weight) | Protein (approx.) | Calories (approx.) |
|---|---|---|
| 100 g | 22–25 g | 110–120 kcal |
| 150 g | 34–37 g | 170–180 kcal |
| 200 g | 45–50 g | 225–240 kcal |
Get the rest from fish, eggs, tofu or lean pork, so you do not get bored and you get a wider range of nutrients. See other foods in high protein foods, and how to split protein over 3 meals in protein for weight loss.
How do you cook chicken breast so it is not dry or boring?
Chicken breast turns dry mainly because it is overcooked. It has little fat to keep it moist. Try these:
- Marinate it first, with garlic, pepper, a little soy sauce or Thai herbs
- Slice it to an even thickness or pound it flat, so the whole piece cooks at the same rate
- Cook over medium heat, take it off as soon as it is cooked through, and rest it briefly before slicing
- Slice across the grain, so it is more tender to chew
- Change the flavors often. Larb, nam tok, tom kha, grilled with sauce or Thai salads all work with chicken breast
- Watch out for sweet sauces and dips that are high in sugar or oil
However you cook it, make sure it is cooked all the way through before you eat it.
Which chicken breast dishes are good for weight loss?
Every CleanFit dish is made with no cooking oil, no MSG, no added sugar and no preservatives, is Thai FDA approved, and has lab-tested nutrition.
If you do not want to cook every day, CleanFit has 21 chicken dishes out of 38, and every dish shows its calories and protein. Here are some good picks if you want a lot of protein:
| Dish (main dish only, no rice) | Calories | Protein | Spice level |
|---|---|---|---|
| Chicken Teriyaki | 190 kcal | 34 g | Not spicy |
| Grilled Chicken with Garlic Sauce | 160 kcal | 32 g | Not spicy |
| Tom Kha Kai | 150 kcal | 31 g | Mild |
| Ok Kai Pha-Lo | 150 kcal | 30 g | Not spicy |
| Chicken Breast with Thai Herb Spicy Salad | 150 kcal | 28 g | Medium |
| Larb Kai | 150 kcal | 28 g | Very spicy |
| Nam Tok Kai | 150 kcal | 25 g | Medium |
Mix mild and spicy dishes, and add rice and vegetables to suit your goals. For ideas on planning whole days, read weight loss menu.
Cook chicken breast yourself or order ready meals?
Cooking yourself gives you full control of the ingredients, but you need time every week to shop, marinate, cook and portion. If you can do it regularly, it is worth it. For a step-by-step weekly routine, see meal prep.
If your schedule is unpredictable, frozen ready meals help a lot. CleanFit meals keep in the freezer for up to 120 days. Once moved to the normal fridge compartment, eat them within 5–7 days. How to store and reheat them safely is in frozen clean food. Order a pack and choose every dish yourself.
Frequently asked questions
How many calories and how much protein are in 100 g of boiled chicken breast?
Skinless chicken breast simmered in water has about 151 kcal and 29 g of protein per 100 g, according to USDA. With the skin on, INMU lists boiled breast at 193 kcal and 28.6 g of protein.
How different are skin-on and skinless chicken breast?
Raw, skin-on breast has 153 kcal and 8.2 g of fat per 100 g, while skinless has 112 kcal and 1.4 g of fat, according to INMU. If you are watching calories, remove the skin before cooking.
How much raw chicken breast do I need for 100 g cooked?
About 130–140 g. This is based on USDA figures, where stewed breast keeps about 78% of its raw weight and roasted breast about 73%. The real result depends on how and how long you cook it.
How many eggs equal 100 g of chicken breast in protein?
100 g of raw chicken breast has about 22–25 g of protein, and a size 3 egg has about 6–7 g, so it is about 3.5–4 eggs. See how much protein is in 1 egg for details.
Can I eat chicken breast every day?
Yes, as part of a varied diet. Rotating it with fish, eggs, tofu and different vegetables keeps meals interesting and gives you a wider range of nutrients.
Written by the CleanFit teamCalories and protein for each CleanFit dish come from our ordering system. Figures for other foods cite the sources named in the guide.
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