How Much Chicken (Broilers Or Fryers, Drumstick) for 30g Protein? | Nutrition Goal Calculator

Find out exactly how many grams of Chicken, Broilers Or Fryers, Drumstick, Meat Only, Cooked, Braised you need to eat to get 30g of protein. Includes serving tables, cooked equivalent, and multi-food comparison. USDA data.

How Much Chicken (Broilers Or Fryers, Drumstick) for 30g Protein?

To get 30g of protein from Chicken, Broilers Or Fryers, Drumstick, Meat Only, Cooked, Braised, you need to eat 126g. Use the tables below to find amounts for other goals, compare to alternative foods, and understand your daily intake in context.

Chicken Needed for 30g Protein

To get 30g of protein from Chicken, you need 126g of Chicken, Broilers Or Fryers, Drumstick, Meat Only, Cooked, Braised. That's approximately RACC (114g — RACC is listed by USDA at 114g for this food.)

Formula: 30 ÷ 23.9g/100g × 100 = 125.5g

What Does 126g of Chicken (Broilers Or Fryers, Drumstick) Look Like?

Closest visual reference: "RACC" = 114g. RACC is listed by USDA at 114g for this food. You need about 1.1× this serving.

Cooked and Raw Goal Logging

State	Amount	Rule
Source amount	126g	Amount needed from the cooked source record.
Cooked logging	use cooked source	No trusted cooked-yield factor is listed; use a matching cooked USDA entry.

Full Nutrition Profile for 126g of Chicken

Nutrient	Per 126g
Weight	126g	Amount to eat
Calories	196 kcal	-
Protein	30g	✓ Goal: 30g
Carbohydrates	0g	-
Fat	7.5g	-
Sodium	147mg	-

Chicken: Grams Needed for Any Protein Goal

Protein Goal	Chicken needed	Calories this brings
5g protein	21g	33
10g protein	42g	65
15g protein	63g	98
20g protein	84g	131
25g protein	105g	163
30g protein	126g	196
40g protein	167g	261
50g protein	209g	326
75g protein	314g	490
100g protein	418g	653

Which Food Gets You 30g Protein Fastest?

Food	Grams needed	Calories this brings	Protein per 100g
Chicken	126g	197	23.9g/100g
Chicken breast	133g	160	22.5g/100g
Chicken breast	97g	160	31g/100g
Chicken thigh	178g	372	16.9g/100g
Chicken thigh	116g	287	25.9g/100g
Ground beef (80% lean)	174g	442	17.2g/100g

126g of Chicken in Volume Measures

Volume Measure	Amount
US cups	0.53 cups
Tablespoons	8.5 tbsp
Millilitres	125.5 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 Benefit Signals

Protein dense: Useful when building a high-protein meal or snack. Basis: Protein per 100g is at least 20g..
Low sodium base: Can be easier to fit into sodium-conscious meals before sauces or seasoning. Basis: Sodium per 100g is below common low-sodium meal-planning thresholds..

Chicken Daily Nutrient Coverage

Nutrient	This serving	Reference	Coverage	Signal
Protein	30 g	50 g	60%	Strong contribution
Sodium	147 mg	2300 mg	6%	Low limit contribution
Potassium	300 mg	4700 mg	6%	Starter contribution
Calcium	15 mg	1300 mg	1%	Starter contribution
Iron	1.2 mg	18 mg	7%	Starter contribution
Saturated fat limit	2 g	20 g	10%	Low limit contribution
Cholesterol limit	159 mg	300 mg	53%	Meaningful limit contribution

Smart Protein Substitutes for Chicken

Food	Equivalent portion	Category	Protein delta	Calorie delta	Sodium delta
Beef	140 g	Meat	+0 g	+1 kcal	-83 mg
Beef	136 g	Meat	+0 g	-5 kcal	-88 mg
Beef broth	1875 g	Meat	+0 g	-8 kcal	+6416 mg
Beef	142 g	Meat	+0 g	+8 kcal	-83 mg
Chicken	163 g	Meat	+0 g	+8 kcal	+2 mg
Beef steak	103 g	Meat	+0 g	+18 kcal	-147 mg

Chicken Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	weight management	May fit general meal planning when serving size and preparation match what was logged.	No major sodium, saturated fat, sugar, potassium, or allergen flag was detected by the seed collector.

Chicken Protein Goal — FAQs

How much Chicken do I need to eat to get 30g of protein? You need 126g of Chicken, Broilers Or Fryers, Drumstick, Meat Only, Cooked, Braised. Formula: (30 ÷ 23.9) × 100 = 125.5g.

What does 126g of Chicken look like? 126g of Chicken is close to "RACC" (114g). RACC is listed by USDA at 114g for this food.

How many calories does 126g of Chicken contain? 126g of Chicken contains approximately 196 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 for 60g protein? Double the goal: 251g of Chicken will give you 60g of protein.

Tips for Hitting Your Protein Goal with Chicken

Weigh raw, log raw. Weigh your chicken 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 126g portions. For smaller amounts under 20g, use a precision scale (±0.1g).

Visual check: drumstick ≈ 104g. Compare to your target of 126g.

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

Chicken 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, Broilers Or Fryers, Drumstick, Meat Only, Cooked, Braised (FDC ID: 331897).

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 (Broilers Or Fryers, Drumstick) for 30g Protein? | Nutrition Goal Calculator

Select Food Source

Direction

Amount

Target

protein

418.4g

14.76 oz•21% sodium

Portion: 418gFood fit: 65/100

Serving reality: 14.76 oz, 1.77 cups.

Best benefits

Protein dense: Useful when building a high-protein meal or snack.

Low sodium base: Can be easier to fit into sodium-conscious meals before sauces or seasoning.

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

Full micronutrients and nutritional profile

calories

650kcal

protein

100g

carbs

fat

25g

sodium

490mg

potassium

1,000mg

magnesium

94mg

caffeine

0mg

calcium

12mg

iron

0.94mg

cholesterol

127mg

saturated fat

1.6g

vitamin d

0.1mcg

vitamin b12

0.41mcg

omega-3

0.01g

Source: USDA FoodData Central Foundation Foods|generic|FDC ID: 331897•Energy density: 369 kcal/cup