Daily safety snapshot
239mg sodium
10% sodium limit | 16% sat fat | 0% fiber target
How Much Chicken breast for 30g Protein? | Nutrition Goal Calculator
Find out exactly how many grams of Chicken breast, cooked you need to eat to get 30g of protein. Includes serving tables, cooked equivalent, and multi-food comparison. USDA data.
How Much Chicken breast for 30g Protein?
To get **30g of protein** from Chicken breast, cooked, you need to eat **97g**. Use the tables below to find amounts for other goals, compare to alternative foods, and understand your daily intake in context.
Chicken breast Needed for 30g Protein
What Does 97g of Chicken breast Look Like?
**Closest visual reference:** "1 medium cooked chicken breast" = 130g. A medium chicken breast loses ~25% weight when grilled, leaving approximately 130g cooked. You need slightly less than this serving.
Cooked and Raw Goal Logging
Full Nutrition Profile for 97g of Chicken breast
Chicken breast: Grams Needed for Any Protein Goal
Which Food Gets You 30g Protein Fastest?
97g of Chicken breast in Volume Measures
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 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
Smart Protein Substitutes for Chicken breast
Chicken breast Condition-Aware Nutrition Notes
Chicken breast Protein Goal — FAQs
How much Chicken breast do I need to eat to get 30g of protein? You need 97g of Chicken breast, cooked. Formula: (30 ÷ 31) × 100 = 96.8g.
What does 97g of Chicken breast look like? 97g of Chicken breast is close to "1 medium cooked chicken breast" (130g). A medium chicken breast loses ~25% weight when grilled, leaving approximately 130g cooked.
How many calories does 97g of Chicken breast contain? 97g of Chicken breast contains approximately 160 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 breast for 60g protein? Double the goal: 194g of Chicken breast will give you 60g of protein.
Tips for Hitting Your Protein Goal with Chicken breast
**Weigh raw, log raw.** Weigh your chicken breast 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 97g portions. For smaller amounts under 20g, use a precision scale (±0.1g).
**Visual check:** 1 medium cooked chicken breast ≈ 130g. Compare to your target of 97g.
**Track consistently.** Always use the same prep state (raw or cooked) in your food tracker to avoid double-counting.
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, cooked (FDC ID: 171477).
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.