How much protein is in chicken breast?

By DietTribe · Updated 4 August 2026 · How we source our data

Raw skinless chicken breast has about 31g of protein per 100g. Cooked, that figure looks higher — typically 31–35g per 100g cooked weight — simply because cooking drives off water and concentrates everything else, not because more protein appears.

Protein per 100g

Skinless, boneless chicken breast is one of the leanest common protein sources: roughly 31g of protein per 100g raw, with very little fat alongside it. That makes it a reliable choice when the goal is maximising protein without also adding much fat or energy.

Raw vs cooked weight — why the numbers shift

Chicken loses water as it cooks, so the same piece of meat weighs less once cooked but hasn't lost protein — the protein is just packed into a smaller, denser portion. That's why cooked chicken breast is often quoted at 31–35g protein per 100g rather than the raw figure: it's genuinely more protein-dense per gram once cooked, not a different food. If you're tracking intake from a recipe that lists raw weight, use the raw figure; if you're estimating from what's actually on your plate, the cooked figure is closer to reality.

A typical fillet, in real terms

A single NZ supermarket chicken breast fillet commonly weighs somewhere between 150g and 200g raw. At around 31g protein per 100g, that's roughly 45–60g of protein in one fillet — on its own, close to or exceeding many adults' entire daily target.

Chicken vs other high-protein staples

Chicken breast sits at the higher end of everyday protein sources per 100g — well above whole eggs (see how much protein is in an egg, roughly 12–13g per 100g) and most dairy, though below some very concentrated sources like protein powder. For a fuller comparison across real NZ products, see our highest-protein products by category report.

Frequently asked questions

Does chicken thigh have less protein than breast?

Only slightly — thigh is around 25–26g protein per 100g raw, compared to about 31g for breast. Breast is leaner (less fat), which is why its protein-per-100g figure looks noticeably higher even though the absolute gap is fairly small.

Does the skin change the protein count?

Not by much — skin adds mostly fat and calories, not protein. Removing the skin lowers the fat and energy content of a serve far more than it changes the protein figure.

Is chicken breast a complete protein?

Yes — like other meat, poultry, fish, eggs and dairy, chicken contains all nine essential amino acids in useful amounts, which is one reason it's such a common protein staple.

Medical & accuracy disclaimer: DietTribe provides general information, not medical advice or a personalised nutrition assessment. Traffic lights reflect manufacturer-declared nutrition information per 100g against the FSANZ reference thresholds, not your individual dietary needs — talk to a dietitian about your diet, especially if you're managing a medical condition. Product formulations change; always check the nutrition information panel on the physical package, and confirm with the manufacturer if unsure.

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