How Much Protein Is in Chicken?
A complete breakdown of protein in chicken breast, thigh, and rotisserie chicken - with cooked vs. raw comparisons from USDA data.
Chicken is one of the most popular protein sources in the world - and for good reason. It is affordable, versatile, and packed with high-quality protein. But the exact amount depends on which cut you choose and how it is prepared.
All nutrition data below is sourced from the USDA FoodData Central database.
Chicken Breast Protein Content
Skinless, boneless chicken breast is the gold standard for lean protein:
| Preparation | Protein per 100g | Protein per 6oz (170g) |
|---|---|---|
| Raw | 23g | 39g |
| Cooked (grilled/baked) | 31g | 53g |
Cooking removes water, which concentrates the protein per gram. A typical cooked chicken breast (about 170g / 6oz) delivers roughly 53g of protein with only 3–4g of fat.
Chicken Thigh Protein Content
Thighs have slightly less protein and more fat than breast, but many people prefer the flavour:
| Preparation | Protein per 100g | Protein per thigh (~115g cooked) |
|---|---|---|
| Raw, skin-on | 17g | - |
| Cooked, skinless | 26g | 30g |
| Cooked, skin-on | 24g | 28g |
A single boneless, skinless cooked chicken thigh contains approximately 26–30g of protein.
Rotisserie Chicken Protein Content
Rotisserie chicken from a supermarket is a convenient option. Protein varies by which part you eat:
| Part | Protein per 100g |
|---|---|
| Breast meat (no skin) | 28–30g |
| Thigh meat (no skin) | 24–26g |
| Drumstick (no skin) | 27g |
| Mixed with skin | 23–25g |
A whole rotisserie chicken (roughly 600g of edible meat) provides approximately 150–170g of total protein.
How Does Chicken Compare to Other Protein Sources?
| Food | Protein per 100g (cooked) |
|---|---|
| Chicken breast | 31g |
| Ground beef (90/10) | 26g |
| Eggs (whole) | 13g |
| Greek yogurt | 10g |
| Steak (sirloin) | 29g |
Chicken breast is one of the most protein-dense foods available, rivalled only by lean steak and some fish.
Tips for Getting the Most Protein From Chicken
- Choose breast for the highest protein-to-calorie ratio - ideal if you are tracking macros.
- Don't fear thighs - they are only slightly lower in protein and often cheaper.
- Weigh your portions cooked, not raw - protein per gram is higher after cooking.
- Buy rotisserie chicken for convenience - great for meal prep.
- Log your intake - use Protein Pal to track exactly how much protein each meal contributes to your daily target.
The Bottom Line
Chicken is an excellent, affordable protein source. A cooked chicken breast delivers about 31g of protein per 100g, making it one of the most efficient ways to hit your daily protein goal. Thighs and rotisserie chicken are also solid options with slightly less protein but more flavour.