How much protein is in 100 g of chicken breast?
A hundred grams of roasted, skinless chicken breast holds about 31 g of protein and 165 calories, by the figures of USDA, the US government's food agency. The same weight of raw breast holds about 22.5 g and 120 calories.
Here is what that comes to at the weights people actually eat.
| Weight | Raw: protein | Raw: calories | Roasted: protein | Roasted: calories |
|---|---|---|---|---|
| 100 g | 22.5 g | 120 | 31 g | 165 |
| 200 g | 45 g | 240 | 62 g | 330 |
| 300 g | 67.5 g | 360 | 93 g | 495 |
How much protein is in one whole chicken breast?
About 27 g, if the breast is USDA's listed size: one side of the bird, no bone or skin, weighing 86 g once roasted.
That is a smallish breast. Sizes vary a lot from bird to bird and shop to shop, so counting breasts tells you little. Weigh one on a kitchen scale and use the table above. For comparison, four large eggs hold about 25 g, by the figures in the guide to protein in eggs, white and yolk.
Why does raw chicken breast show less protein than cooked?
Raw chicken holds more water, so each gram carries less protein. USDA lists raw breast at about 74% water and roasted breast at about 65%.
Cooking drives water out, so the piece gets smaller and each remaining gram holds more protein. A breast you weigh at 200 g raw has about 45 g of protein in it, and it is still about 45 g after it has shrunk in the pan.
So pick one way and stay with it. Weigh it raw and log the raw entry, or weigh it cooked and log the cooked entry. Weigh it cooked and log it raw, and your app will show less protein than you ate. Do the opposite and it will show more.
Chicken breast or thigh: which has more protein?
Breast has more protein than thigh or drumstick: about 31 g per 100 g roasted, against about 25 g for thigh and about 24 g for drumstick. Thigh also carries more than twice the fat.
| Cut | Protein | Fat | Calories |
|---|---|---|---|
| Breast | 31 g | 3.6 g | 165 |
| Thigh | 24.8 g | 8.2 g | 179 |
| Drumstick | 24.2 g | 5.7 g | 155 |
Is 200 g of chicken breast a day too much?
For most people who train, 200 g of cooked breast fits well inside a day's protein. It holds about 62 g, and the International Society of Sports Nutrition suggests 1.4 to 2.0 g per kilo of body weight a day for people who exercise.
At 70 kg that range is 98 to 140 g a day, so 200 g of breast covers roughly half of it. The protein calculator works out your own number from your weight and your training days. For the other half, the protein in eggs, tempeh, tofu and fish is compared in one table.
If a doctor has given you a protein limit, the doctor's number wins.
How much protein is in a Naked Protein pack?
Each pack holds about 38 g of protein in a 150 g portion. We calculated that figure from the ingredients and their published nutrition figures. It has not been measured in a lab.
That is lower than USDA's roasted figure would give for the same weight, about 46 g, so the real amount may be higher. Whichever flavour you pick, the protein number on the pack is the one to put in your app, with no scale and no raw-or-cooked guessing.
It is ready-to-eat chicken breast, already cooked and delivered cold across our delivery zone: Canggu, Berawa, Pererenan, Umalas, Tumbak Bayuh, Seseh, Munggu, Cemagi, Kerobokan, Seminyak, Dalung. Naked is the plain one, with salt, white pepper and garlic powder. A portion is Rp 49 000.
Quick answers
How much protein is in a chicken breast approximately?
About 31 g per 100 g cooked and about 22.5 g per 100 g raw, by USDA's figures. USDA's listed roasted half breast, 86 g with no bone or skin, holds about 27 g.
Can I eat 100 g of chicken breast daily?
Yes, for most people. It is about 31 g of protein when cooked, which is a part of a day's protein rather than all of it. If a doctor has given you a protein limit, follow that.
How many calories are in grilled chicken breast?
About 165 calories per 100 g for plain skinless breast, using USDA's roasted figure as the closest match. Any oil, marinade or sauce counts on top.
Sources (5)
- Roasted chicken breast, meat only: 165 kcal, 31.0 g protein, 3.57 g fat, 65.3 g water per 100 g; half breast with bone and skin removed weighs 86 g (USDA FoodData Central, SR Legacy 171477): fdc.nal.usda.gov (checked 2026-11-04)
- Raw chicken breast, skinless, meat only: 120 kcal, 22.5 g protein, 73.9 g water per 100 g (USDA FoodData Central, SR Legacy 171077): fdc.nal.usda.gov (checked 2026-11-04)
- Roasted chicken thigh, meat only: 179 kcal, 24.8 g protein, 8.15 g fat per 100 g (USDA FoodData Central, SR Legacy 172388): fdc.nal.usda.gov (checked 2026-11-04)
- Roasted chicken drumstick, meat only: 155 kcal, 24.2 g protein, 5.7 g fat per 100 g (USDA FoodData Central, SR Legacy 172376): fdc.nal.usda.gov (checked 2026-11-04)
- International Society of Sports Nutrition position stand: 1.4 to 2.0 g of protein per kg of body weight per day for most exercising people: pmc.ncbi.nlm.nih.gov (checked 2026-11-04)