Protein in 100g Chicken breast = 22.5 g | Nutrition

100g of Chicken breast, raw contains 22.5 g of protein. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.

Protein in 100g Chicken breast Calculator

100g of Chicken breast, raw contains 22.5 g of protein. Use the converter above to calculate any weight, volume, or household serving, then compare the tables below. All values from USDA FoodData Central (FDC ID: 331960).

Result

100g Chicken breast Protein

22.5 g protein

Computed from 100 g of food and USDA FoodData Central reference.

Reverse Calculation

Protein target to food amount

100 g (3.53 oz, 0.4 cups)

Reverse math uses 22.5 g protein per 100 g from USDA FoodData Central reference.

Chicken breast Macros by Serving Size

Serving	Gram Equivalent	Calories (kcal)	Protein	Fat
50 g	50 g	60	11.3 g	1.3 g
75 g	75 g	90	16.9 g	2 g
100 g	100 g	120	22.5 g	2.6 g
150 g	150 g	180	33.8 g	3.9 g
200 g	200 g	240	45 g	5.2 g
250 g	250 g	300	56.3 g	6.5 g

Chicken breast Macros by Common Serving

Serving	Weight	Calories	Protein	Fat
1 small chicken breast	120 g	144	27 g	3.1 g
1 medium chicken breast	174 g	209	39.2 g	4.5 g
1 large chicken breast	220 g	264	49.5 g	5.7 g
1 cup diced (raw)	140 g	168	31.5 g	3.6 g

Chicken breast Protein Range Around 100g

Serving	Gram Equivalent	Protein	Calories
50 g	50 g	11.3 g	60
75 g	75 g	16.9 g	90
100 g	100 g	22.5 g	120
150 g	150 g	33.8 g	180
200 g	200 g	45 g	240
250 g	250 g	56.3 g	300

Chicken breast Macros by Volume Measure

Volume Measure	Equivalent Weight	Calories (kcal)	Protein	Fat
1 US teaspoon	5.2 g	6.2	1.2 g	0.1 g
1 US tablespoon	15.7 g	18.8	3.5 g	0.4 g
1 US fluid ounce	31.3 g	37.6	7 g	0.8 g
1/4 US cup	62.7 g	75.2	14.1 g	1.6 g
1/3 US cup	83.6 g	100.3	18.8 g	2.2 g
1/2 US cup	125.4 g	150.5	28.2 g	3.3 g
1 US cup	250.8 g	301	56.4 g	6.5 g
1 US pint	501.6 g	601.9	112.9 g	13 g
1 US quart	1003.1 g	1203.7	225.7 g	26.1 g
1 US gallon	4012.5 g	4815	902.8 g	104.3 g
100 mL	106 g	127.2	23.9 g	2.8 g
1 liter	1060 g	1272	238.5 g	27.6 g

Chicken breast Raw vs Cooked Protein

Prep State	Weight	Protein	Concentration
Raw	100 g	22.5 g	22.5 g/100 g
Cooked estimate	75 g	22.5 g	30 g/100 g

Chicken breast Nutrient Efficiency Per Calorie

Nutrient	Per 100 g	Per 100 kcal	% Daily Value (per 100 g)
Protein	22.5 g	18.75 g/100 kcal	45%
Carbs	0 g	0 g/100 kcal	0%
Fat	2.6 g	2.17 g/100 kcal	3.3%
Sodium	45 mg	37.5 mg/100 kcal	2%
Potassium	255 mg	212.5 mg/100 kcal	5.4%
Magnesium	28 mg	23.33 mg/100 kcal	7%

Chicken breast Dietary Profile

High-protein: Chicken breast delivers 22.5g protein per 100g — qualifies as a high-protein food (≥20g/100g threshold).

Keto-compatible: Low in net carbs (0g/100g), making it suitable for ketogenic diets.

Gluten-free: Safe for celiac and gluten-sensitive individuals.

Common meal contexts: post-workout, meal prep, cutting, high-protein lunch, bulking.

Chicken breast Benefit Signals

Lean protein: Strong protein with low carbohydrate and low sodium for this serving. Basis: Protein density and sodium percentage are favorable for the selected amount..
Meal-prep friendly: Useful for repeat meals when raw/cooked logging is handled correctly. Basis: Yield correction is available for this food record..

Chicken breast Daily Nutrient Coverage

Nutrient	This serving	Reference	Coverage	Signal
Protein	23 g	50 g	45%	Strong contribution
Sodium	45 mg	2300 mg	2%	Low limit contribution
Potassium	255 mg	4700 mg	5%	Starter contribution
Saturated fat limit	0.6 g	20 g	3%	Low limit contribution
Cholesterol limit	73 mg	300 mg	24%	Meaningful limit contribution

Smart Protein Substitutes for Chicken breast

Food	Equivalent portion	Category	Protein delta	Calorie delta	Sodium delta
Chicken breast	73 g	Meat	+0 g	+0 kcal	+9 mg
Shrimp	111 g	Meat	+0 g	-3 kcal	-45 mg
Beef	95 g	Meat	+0 g	-3 kcal	+7 mg
Pork	104 g	Meat	+0 g	+4 kcal	-2 mg
Shrimp	94 g	Meat	+0 g	-8 kcal	-45 mg
Fish	101 g	Meat	+0 g	+11 kcal	+9 mg

Chicken breast Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	high protein goal	May fit high-protein meal planning when cooked safely and logged with the correct raw/cooked state.	High protein density with low carbohydrate and low sodium for this serving.
watch	weight management	Watch cooking oil, breading, sauces, and raw-vs-cooked logging because those change calories more than the chicken itself.	Plain raw chicken values do not include added fats or sauces.

Real-World Chicken breast Serving Sizes

1 small chicken breast (~120g): 27 g protein. A small chicken breast, common in budget packs, weighs about 120g raw.
1 medium chicken breast (~174g): 39.2 g protein. A standard supermarket chicken breast weighs approximately 174g raw - the most common size.
1 large chicken breast (~220g): 49.5 g protein. A large restaurant-portion chicken breast weighs around 220g raw.
1 cup diced (raw) (~140g): 31.5 g protein. One US cup of raw chicken breast, diced into 2cm cubes, weighs approximately 140g.

Common Chicken breast Measurement Mistakes

Weighing chicken after cooking instead of before: 100g cooked ≠ 100g raw. Chicken loses ~25% weight when grilled, so cooked protein concentration rises to ~30g/100g.
Assuming 1 cup equals 100g: 1 cup of diced raw chicken breast weighs approximately 140g, not 100g.
Ignoring prep state in a macro tracker: log raw weight if you weighed it raw, or switch the tracker entry to cooked.

Chicken breast Protein — Frequently Asked Questions

How much protein is in 100g of Chicken breast? 100g of Chicken breast contains 22.5 g of protein (USDA FoodData Central). This is considered high-protein.

How much protein in one Chicken breast? A typical chicken breast (A standard supermarket chicken breast weighs approximately 174g raw - the most common size.) weighs about 174g and contains 39.2 g of protein. This is calculated as 174g ÷ 100 × 22.5 = 39.2 g.

How much protein is in 1 cup of Chicken breast? One US cup of chicken breast weighs approximately 251g (density: 1060 kg/m³). That serving contains 56.5 g of protein — computed as 251g ÷ 100 × 22.5.

How many grams of Chicken breast do I need to eat to get 30 g of protein? To reach 30 g of protein from Chicken breast, you need approximately 133g — calculated as (30 ÷ 22.5) × 100 = 133g.

Is Chicken breast high in protein? Yes, Chicken breast is high in protein at 22.5 g per 100g. It ranks among the better sources in its category.

What percentage of daily protein does 100g of Chicken breast provide? 100g of Chicken breast provides 22.5 g of protein, which is 45% of the reference daily intake (50 g/day for adults, based on a 2000-calorie diet). To reach 100% of your daily protein from Chicken breast alone, you would need ~222g.

What are the most common mistakes when measuring Chicken breast protein? 1. Weighing chicken after cooking instead of before: 100g cooked ≠ 100g raw. Chicken loses ~25% weight when grilled, so cooked protein concentration rises to ~30g/100g. 2. Assuming 1 cup equals 100g: 1 cup of diced raw chicken breast weighs approximately 140g, not 100g. 3. Ignoring prep state in a macro tracker: log raw weight if you weighed it raw, or switch the tracker entry to cooked.

How efficient is Chicken breast as a source of protein per calorie? Chicken breast provides 18.75 g of protein per 100 kcal, making it excellent as a protein-per-calorie source. This is useful for calorie-restricted diets where macronutrient density matters.

What formula does this Chicken breast protein calculator use? The calculator uses protein = weight in grams / 100 x 22.5 g. For example, 100g of Chicken breast gives 22.5 g of protein. Volume entries are first converted to grams using the food density value, then the same per-100g formula is applied.

Is Chicken breast a good food for muscle building or high-protein goals? For muscle building or high-protein goals, Chicken breast is an excellent choice — with 22.5 g of protein per 100g. Chicken breast is also keto-friendly, gluten-free, a high-protein option. For best results, combine Chicken breast with other foods to hit your daily macro targets.

How to Calculate Chicken breast Protein

Weigh raw. Place your chicken breast on a kitchen scale before cooking to get the most accurate starting weight.
Enter weight into the calculator. Select your unit (g, oz, lb, or cup) and hit Calculate.
Read the result. The calculator shows protein content for your exact portion.
Compare servings. Use the serving range table below to quickly compare protein across portion sizes.
Log to your tracker. Enter the raw weight and raw entry in your nutrition app for consistent macro tracking.

Why Volume ≠ Weight: Chicken breast Density Explained

Chicken breast is dense (~1060 kg/m³ ≈ water). A 1-cup measure holds approximately 251 g. This aligns with the common culinary anchor: "1 cup diced (raw)" = 140 g (One US cup of raw chicken breast, diced into 2cm cubes, weighs approximately 140g.)

Why does density matter? The same volume can hold very different amounts of food depending on how dense it is. Oats (350 kg/m³) are light and airy — 1 cup = ~80 g. Water has a density of 1000 kg/m³ — 1 cup = 236 g. This is why nutrition labels use weight (grams), not volume — it's a more reliable measure.

Formula: mass (g) = volume (mL) × density (kg/m³) ÷ 1,000. This calculator uses this formula automatically when you enter a volume measure for Chicken breast.

Chicken breast Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central. Referenced entries: Chicken breast, raw (FDC ID: 331960).

Computation method: Macro values are calculated by multiplying the food's per-100g value by the requested weight in grams, then dividing by 100. Volume inputs are first converted to grams using the food's density (kg/m³) from USDA data, then the same formula applies: protein = (weight_g / 100) × proteinPer100g.

Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.

Protein in 100g Chicken breast = 22.5 g | Nutrition

100g of Chicken breast, raw contains 22.5 g of protein. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.

Select Food Source

Direction

Amount

Target

protein

22.5g

3.53 oz•2% sodium

Portion: 100gFood fit: 69/100

Serving reality: 3.53 oz, 0.4 cups, 0.57 pieces.

Best benefits

Lean protein: Strong protein with low carbohydrate and low sodium for this serving.

Meal-prep friendly: Useful for repeat meals when raw/cooked logging is handled correctly.

Protein target support: Useful for building a high-protein meal or snack.

Full micronutrients and nutritional profile

calories

120kcal

protein

23g

carbs

fat

2.6g

sodium

45mg

potassium

260mg

magnesium

28mg

caffeine

0mg

cholesterol

73mg

saturated fat

0.6g

vitamin b12

0.2mcg

Source: USDA FoodData Central reference|generic|FDC ID: 331960•Energy density: 301 kcal/cup

Protein in 100g Chicken breast Calculator

Result

100g Chicken breast Protein

22.5 g protein

Computed from 100 g of food and USDA FoodData Central reference.

Reverse Calculation

Protein target to food amount

100 g (3.53 oz, 0.4 cups)

Reverse math uses 22.5 g protein per 100 g from USDA FoodData Central reference.

Chicken breast Macros by Serving Size

Serving	Gram Equivalent	Calories (kcal)	Protein	Fat
50 g	50 g	60	11.3 g	1.3 g
75 g	75 g	90	16.9 g	2 g
100 g	100 g	120	22.5 g	2.6 g
150 g	150 g	180	33.8 g	3.9 g
200 g	200 g	240	45 g	5.2 g
250 g	250 g	300	56.3 g	6.5 g

Chicken breast Macros by Common Serving

Serving	Weight	Calories	Protein	Fat
1 small chicken breast	120 g	144	27 g	3.1 g
1 medium chicken breast	174 g	209	39.2 g	4.5 g
1 large chicken breast	220 g	264	49.5 g	5.7 g
1 cup diced (raw)	140 g	168	31.5 g	3.6 g

Chicken breast Protein Range Around 100g

Serving	Gram Equivalent	Protein	Calories
50 g	50 g	11.3 g	60
75 g	75 g	16.9 g	90
100 g	100 g	22.5 g	120
150 g	150 g	33.8 g	180
200 g	200 g	45 g	240
250 g	250 g	56.3 g	300

Chicken breast Macros by Volume Measure

Volume Measure	Equivalent Weight	Calories (kcal)	Protein	Fat
1 US teaspoon	5.2 g	6.2	1.2 g	0.1 g
1 US tablespoon	15.7 g	18.8	3.5 g	0.4 g
1 US fluid ounce	31.3 g	37.6	7 g	0.8 g
1/4 US cup	62.7 g	75.2	14.1 g	1.6 g
1/3 US cup	83.6 g	100.3	18.8 g	2.2 g
1/2 US cup	125.4 g	150.5	28.2 g	3.3 g
1 US cup	250.8 g	301	56.4 g	6.5 g
1 US pint	501.6 g	601.9	112.9 g	13 g
1 US quart	1003.1 g	1203.7	225.7 g	26.1 g
1 US gallon	4012.5 g	4815	902.8 g	104.3 g
100 mL	106 g	127.2	23.9 g	2.8 g
1 liter	1060 g	1272	238.5 g	27.6 g

Chicken breast Raw vs Cooked Protein

Prep State	Weight	Protein	Concentration
Raw	100 g	22.5 g	22.5 g/100 g
Cooked estimate	75 g	22.5 g	30 g/100 g

Chicken breast Nutrient Efficiency Per Calorie

Nutrient	Per 100 g	Per 100 kcal	% Daily Value (per 100 g)
Protein	22.5 g	18.75 g/100 kcal	45%
Carbs	0 g	0 g/100 kcal	0%
Fat	2.6 g	2.17 g/100 kcal	3.3%
Sodium	45 mg	37.5 mg/100 kcal	2%
Potassium	255 mg	212.5 mg/100 kcal	5.4%
Magnesium	28 mg	23.33 mg/100 kcal	7%

Chicken breast Dietary Profile

High-protein: Chicken breast delivers 22.5g protein per 100g — qualifies as a high-protein food (≥20g/100g threshold).

Keto-compatible: Low in net carbs (0g/100g), making it suitable for ketogenic diets.

Gluten-free: Safe for celiac and gluten-sensitive individuals.

Common meal contexts: post-workout, meal prep, cutting, high-protein lunch, bulking.

Chicken breast Benefit Signals

Lean protein: Strong protein with low carbohydrate and low sodium for this serving. Basis: Protein density and sodium percentage are favorable for the selected amount..
Meal-prep friendly: Useful for repeat meals when raw/cooked logging is handled correctly. Basis: Yield correction is available for this food record..

Chicken breast Daily Nutrient Coverage

Nutrient	This serving	Reference	Coverage	Signal
Protein	23 g	50 g	45%	Strong contribution
Sodium	45 mg	2300 mg	2%	Low limit contribution
Potassium	255 mg	4700 mg	5%	Starter contribution
Saturated fat limit	0.6 g	20 g	3%	Low limit contribution
Cholesterol limit	73 mg	300 mg	24%	Meaningful limit contribution

Smart Protein Substitutes for Chicken breast

Food	Equivalent portion	Category	Protein delta	Calorie delta	Sodium delta
Chicken breast	73 g	Meat	+0 g	+0 kcal	+9 mg
Shrimp	111 g	Meat	+0 g	-3 kcal	-45 mg
Beef	95 g	Meat	+0 g	-3 kcal	+7 mg
Pork	104 g	Meat	+0 g	+4 kcal	-2 mg
Shrimp	94 g	Meat	+0 g	-8 kcal	-45 mg
Fish	101 g	Meat	+0 g	+11 kcal	+9 mg

Chicken breast Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	high protein goal	May fit high-protein meal planning when cooked safely and logged with the correct raw/cooked state.	High protein density with low carbohydrate and low sodium for this serving.
watch	weight management	Watch cooking oil, breading, sauces, and raw-vs-cooked logging because those change calories more than the chicken itself.	Plain raw chicken values do not include added fats or sauces.

Real-World Chicken breast Serving Sizes

1 small chicken breast (~120g): 27 g protein. A small chicken breast, common in budget packs, weighs about 120g raw.
1 medium chicken breast (~174g): 39.2 g protein. A standard supermarket chicken breast weighs approximately 174g raw - the most common size.
1 large chicken breast (~220g): 49.5 g protein. A large restaurant-portion chicken breast weighs around 220g raw.
1 cup diced (raw) (~140g): 31.5 g protein. One US cup of raw chicken breast, diced into 2cm cubes, weighs approximately 140g.

Common Chicken breast Measurement Mistakes

Weighing chicken after cooking instead of before: 100g cooked ≠ 100g raw. Chicken loses ~25% weight when grilled, so cooked protein concentration rises to ~30g/100g.
Assuming 1 cup equals 100g: 1 cup of diced raw chicken breast weighs approximately 140g, not 100g.
Ignoring prep state in a macro tracker: log raw weight if you weighed it raw, or switch the tracker entry to cooked.

Chicken breast Protein — Frequently Asked Questions

How much protein is in 100g of Chicken breast? 100g of Chicken breast contains 22.5 g of protein (USDA FoodData Central). This is considered high-protein.

How many grams of Chicken breast do I need to eat to get 30 g of protein? To reach 30 g of protein from Chicken breast, you need approximately 133g — calculated as (30 ÷ 22.5) × 100 = 133g.

Is Chicken breast high in protein? Yes, Chicken breast is high in protein at 22.5 g per 100g. It ranks among the better sources in its category.

How to Calculate Chicken breast Protein

Weigh raw. Place your chicken breast on a kitchen scale before cooking to get the most accurate starting weight.
Enter weight into the calculator. Select your unit (g, oz, lb, or cup) and hit Calculate.
Read the result. The calculator shows protein content for your exact portion.
Compare servings. Use the serving range table below to quickly compare protein across portion sizes.
Log to your tracker. Enter the raw weight and raw entry in your nutrition app for consistent macro tracking.

Why Volume ≠ Weight: Chicken breast Density Explained

Formula: mass (g) = volume (mL) × density (kg/m³) ÷ 1,000. This calculator uses this formula automatically when you enter a volume measure for Chicken breast.

Chicken breast Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central. Referenced entries: Chicken breast, raw (FDC ID: 331960).

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.

Protein in 100g Chicken breast = 22.5 g | Nutrition

Protein in 100g Chicken breast Calculator

Result

Reverse Calculation

Chicken breast Macros by Serving Size

Chicken breast Macros by Common Serving

Chicken breast Protein Range Around 100g

Chicken breast Macros by Volume Measure

Chicken breast Raw vs Cooked Protein

Chicken breast Nutrient Efficiency Per Calorie

Chicken breast Dietary Profile

Chicken breast Benefit Signals

Chicken breast Daily Nutrient Coverage

Smart Protein Substitutes for Chicken breast

Chicken breast Condition-Aware Nutrition Notes

Real-World Chicken breast Serving Sizes

Common Chicken breast Measurement Mistakes

Chicken breast Protein — Frequently Asked Questions

How to Calculate Chicken breast Protein

Compare Chicken breast Protein to Similar Foods

More Chicken breast Nutrition Pages

Why Volume ≠ Weight: Chicken breast Density Explained

Chicken breast Page Quality Signals

Data Sources & Methodology

Protein in 100g Chicken breast = 22.5 g | Nutrition

Protein in 100g Chicken breast Calculator

Result

Reverse Calculation

Chicken breast Macros by Serving Size

Chicken breast Macros by Common Serving

Chicken breast Protein Range Around 100g

Chicken breast Macros by Volume Measure

Chicken breast Raw vs Cooked Protein

Chicken breast Nutrient Efficiency Per Calorie

Chicken breast Dietary Profile

Chicken breast Benefit Signals

Chicken breast Daily Nutrient Coverage

Smart Protein Substitutes for Chicken breast

Chicken breast Condition-Aware Nutrition Notes

Real-World Chicken breast Serving Sizes

Common Chicken breast Measurement Mistakes

Chicken breast Protein — Frequently Asked Questions

How to Calculate Chicken breast Protein

Compare Chicken breast Protein to Similar Foods

More Chicken breast Nutrition Pages

Why Volume ≠ Weight: Chicken breast Density Explained

Chicken breast Page Quality Signals

Data Sources & Methodology