Chicken breast is the fitness world’s staple protein for one reason: more protein per calorie than almost any other whole food. But the numbers shift between raw and cooked, skinless and skin-on — here are the exact macros so you can log with confidence.
All values below are for boneless, skinless chicken breast. If you weigh your food raw, use the raw numbers; if you weigh after cooking, use the cooked numbers. Never mix the two.
Chicken Breast Nutrition: Per 100g (Cooked, Skinless)
| Nutrient | Per 100g |
|---|---|
| Calories | 165 |
| Protein | 31 g |
| Fat | 3.6 g |
| Carbs | 0 g |
Common Serving Sizes (Cooked)
100 g (a small breast): 165 cal, 31 g protein. 150 g: 248 cal, 46.5 g protein. 170 g (one medium breast): 280 cal, 53 g protein. 200 g (a large breast): 330 cal, 62 g protein.
Raw vs Cooked: Why the Numbers Differ
Chicken loses about 25% of its weight as water during cooking. 100 g of raw breast becomes roughly 75 g cooked, but the protein stays the same — so 100 g raw (about 133 g cooked-equivalent… simpler: 120 g raw) contains roughly 27-28 g protein. The golden rule: log the weight in the state you weighed it, using the matching numbers.
Chicken Breast vs Thigh (Per 100g Cooked)
Breast: 165 cal, 31 g protein, 3.6 g fat. Thigh (skinless): 209 cal, 26 g protein, 10.9 g fat. Thigh tastes better to many people and is still a solid choice — you just pay about 45 extra calories per 100 g for the extra fat.
Frequently Asked Questions
How much protein is in one chicken breast?
A medium cooked chicken breast (about 170 g) delivers roughly 53 g of protein and 280 calories. The same breast weighs about 225 g raw before cooking.
Is chicken breast good for weight loss?
Excellent. At 165 calories and 31 g protein per 100 g cooked, it is one of the most filling foods per calorie, which makes sustaining a calorie deficit far easier.
Does the cooking method change the macros?
Grilling, baking, or poaching barely changes them. Frying adds the oil’s calories — one tablespoon of oil adds 120 calories of pure fat. Breading adds significant carbs and fat.
How do I fit chicken breast into my daily macros?
Weigh your portion, multiply out the protein, then enter the rest of your day into our macro calculator to see exactly how much room you have left for carbs and fat.