Protein in Chicken Calculator
Calculate the protein content of a chicken breast by weight and cooking method.
Covers grilled, baked, fried, poached, and raw chicken breast.
Chicken breast is one of the highest-protein, lowest-fat meat sources available — but the exact numbers depend on cooking method and whether you are weighing it raw or cooked.
Protein per 100g (cooked weight):
- Grilled or baked: 31g protein, 165 kcal
- Poached or boiled: 29g protein, 150 kcal
- Pan-seared: 30g protein, 195 kcal
- Rotisserie (skin removed): 30g protein, 170 kcal
- Fried (breaded): 24g protein, 250 kcal — breading dilutes protein density
- Raw: 22g protein, 120 kcal
Why does protein per gram increase when cooked? Water evaporates. A 200g raw breast loses 30-35% of its weight during grilling, ending up at around 130-140g cooked. The same protein is now packed into less mass, so protein per 100g is higher.
Rule of thumb: a 200g raw breast yields about 60g of protein after grilling. A typical gym-goer aiming for 150g of daily protein would need about 2.5 standard chicken breasts.
Fried chicken is the exception — the breading and oil add calories without adding meaningful protein, dropping protein density to 24g/100g versus 31g/100g for grilled.
The calculator uses cooked weight by default. Weigh your chicken after cooking, not before, for the most accurate result.