How Much Chicken thigh (cooked) for 30g Protein? | Nutrition Goal Calculator

Find out exactly how many grams of Chicken thigh, cooked you need to eat to get 30g of protein. Includes serving tables, cooked equivalent, and multi-food comparison. USDA data.

How Much Chicken thigh (cooked) for 30g Protein?

To get 30g of protein from Chicken thigh, cooked, you need to eat 116g. Use the tables below to find amounts for other goals, compare to alternative foods, and understand your daily intake in context.

Chicken thigh Needed for 30g Protein

To get 30g of protein from Chicken thigh, you need 116g of Chicken thigh, cooked.

Formula: 30 ÷ 25.9g/100g × 100 = 115.8g

What Does 116g of Chicken thigh (cooked) Look Like?

Amount: 116g of chicken thigh (cooked). Use a kitchen scale for accuracy.

Cooked and Raw Goal Logging

State	Amount	Rule
Source amount	116g	Amount needed from the listed source record.
Cooked logging	use cooked source	No trusted cooked-yield factor is listed; use a matching cooked USDA entry.

Full Nutrition Profile for 116g of Chicken thigh

Nutrient	Per 116g
Weight	116g	Amount to eat
Calories	286 kcal	-
Protein	30g	✓ Goal: 30g
Carbohydrates	0g	-
Fat	17.7g	-

Chicken thigh: Grams Needed for Any Protein Goal

Protein Goal	Chicken thigh needed	Calories this brings
5g protein	19g	48
10g protein	39g	95
15g protein	58g	143
20g protein	77g	191
25g protein	97g	238
30g protein	116g	286
40g protein	154g	381
50g protein	193g	477
75g protein	290g	715
100g protein	386g	954

Which Food Gets You 30g Protein Fastest?

Food	Grams needed	Calories this brings	Protein per 100g
Chicken thigh	116g	287	25.9g/100g
Chicken breast	133g	160	22.5g/100g
Chicken breast	97g	160	31g/100g
Chicken thigh	178g	372	16.9g/100g
Ground beef (80% lean)	174g	442	17.2g/100g
Ground beef (80% lean)	115g	325	26.1g/100g

116g of Chicken thigh in Volume Measures

Volume Measure	Amount
US cups	0.47 cups
Tablespoons	7.5 tbsp
Millilitres	110.3 mL

Is 30g Protein Enough?

The reference daily intake (RDI) for protein is 50g per day for adults on a 2000-calorie diet.

Your goal of 30g represents 60% of the daily reference. You'd still need 20g more from other sources to hit the full daily target.

Note: actual requirements vary by body weight, activity level, age, and health goals. A registered dietitian can provide personalized guidance.

Chicken thigh Benefit Signals

Lean protein: Provides 25.9 g protein per 100 g. Basis: protein >= 20 g per 100 g.

Chicken thigh Daily Nutrient Coverage

Nutrient	This serving	Reference	Coverage	Signal
Protein	30 g	50 g	60%	Strong contribution
Sodium	0 mg	2300 mg	0%	Low limit contribution
Potassium	0 mg	4700 mg	0%	Starter contribution

Smart Protein Substitutes for Chicken thigh

Food	Equivalent portion	Category	Protein delta	Calorie delta	Sodium delta
Pork chop	143 g	Meat	+0 g	+1 kcal	+0 mg
Fish	148 g	Meat	+0 g	+5 kcal	+73 mg
Salmon	118 g	Meat	+0 g	-11 kcal	+0 mg
Beef steak	143 g	Meat	+0 g	-12 kcal	+0 mg
Chicken	163 g	Meat	+0 g	-12 kcal	+137 mg
Tofu	190 g	Meat	+0 g	-13 kcal	+0 mg

Chicken thigh Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	low sodium goal	May fit low-sodium meal planning at this serving size.	0 mg sodium

Chicken thigh Protein Goal — FAQs

How much Chicken thigh do I need to eat to get 30g of protein? You need 116g of Chicken thigh, cooked. Formula: (30 ÷ 25.9) × 100 = 115.8g.

What does 116g of Chicken thigh look like? 116g of Chicken thigh — use a kitchen scale for accuracy.

How many calories does 116g of Chicken thigh contain? 116g of Chicken thigh contains approximately 286 kcal.

Is 30g of protein a lot? 30g represents 60% of the daily reference intake (50g/day). This covers a large share of your daily requirement.

How many grams of Chicken thigh for 60g protein? Double the goal: 232g of Chicken thigh will give you 60g of protein.

Tips for Hitting Your Protein Goal with Chicken thigh

Weigh raw, log raw. Weigh your chicken thigh before cooking. The raw weight corresponds to the raw macro entry in your food tracker.

Kitchen scale accuracy. Scales accurate to ±1g are adequate for 116g portions. For smaller amounts under 20g, use a precision scale (±0.1g).

Track consistently. Always use the same prep state (raw or cooked) in your food tracker to avoid double-counting.

Chicken thigh 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.

Reverse computation method: The food amount required to reach a macro goal is calculated as goal_g / (macroPercentage / 100), where macroPercentage = proteinPer100g. For volume output, the resulting gram weight is divided by the food's density.

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.

How Much Chicken thigh (cooked) for 30g Protein? | Nutrition Goal Calculator

Find out exactly how many grams of Chicken thigh, cooked you need to eat to get 30g of protein. Includes serving tables, cooked equivalent, and multi-food comparison. USDA data.

Select Food Source

Direction

Amount

Target

protein

386.1g

13.62 oz

Portion: 386gFood fit: 66/100

Serving reality: 13.62 oz, 1.55 cups.

Best benefits

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

Full micronutrients and nutritional profile

calories

950kcal

protein

100g

carbs

fat

59g

sodium

0mg

potassium

0mg

magnesium

0mg

caffeine

0mg

Source: USDA FoodData Central reference|generic•Energy density: 614 kcal/cup