Daily safety snapshot
45mg sodium
2% sodium limit | 3% sat fat | 0% fiber target
100g Chicken breast Protein — 22.5 g | Nutrition Calculator
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.
100g Chicken breast Protein Calculator
100g of Chicken breast, raw contains 22.5 g of protein. Use the converter above to calculate any weight or volume, or explore the tables below for common serving sizes. 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
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
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
Smart Protein Substitutes for Chicken breast
Chicken breast Condition-Aware Nutrition Notes
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.