The short answer
100 g of chicken breast (raw) has 21.8 g of protein and 168 kcal.1 That's about 44% of the 50 g of protein ICMR-NIN suggests a day for a 60 kg adult.2
Nutrition in 100 g of chicken breast
| Per 100 g | Amount |
|---|---|
| Energy | 168 kcal (704 kJ) |
| Protein | 21.8 g ± 0.8 |
| Fat | 9 g |
| Carbohydrate | 0 g |
| Fibre | 0 g |
| Water | 67.2 g |
These figures are for raw chicken breast, edible part, without bone. Cooking drives out water, so cooked chicken has more protein per 100 g than raw. Weigh it raw for an accurate count.
How much chicken breast for your protein?
The amounts below are worked out from IFCT's figure of 21.8 g per 100 g. To see how chicken breast fits into a whole day, add it in the day builder.
| To get | Eat about | Calories |
|---|---|---|
| 10 g of protein | 46 g (raw weight) | 77 kcal |
| 20 g of protein | 92 g (raw weight) | 155 kcal |
| 30 g of protein | 138 g (raw weight) | 232 kcal |
How chicken breast compares
Chicken breast has more protein per 100 g than 91% of the 542 foods in IFCT 2017. Here it is beside the other chicken and poultry we cover:
| Chicken and poultry | Protein / 100 g | kcal | From protein |
|---|---|---|---|
| Chicken breast | 21.8 g | 168 | 53% |
| Chicken liver | 21.6 g | 124 | 71% |
| Chicken leg | 19.4 g | 191 | 41% |
| Chicken thigh | 18.2 g | 200 | 37% |
Other foods with similar protein: whole urad (22 g), hilsa (21.8 g), horse gram (21.7 g), toor dal (21.7 g), sesame seeds (21.7 g). For more protein per 100 g, try soybean (37.8 g), tuna (24.5 g), masoor dal (24.4 g). See every food on one protein chart.
Protein quality
Chicken, like other meat, has complete protein: all the essential amino acids in good proportions.3 Lean cuts such as skinless breast give the most protein for the fewest calories.
Common questions
How much protein is in 100 g of chicken breast?
21.8 g, according to the Indian Food Composition Tables 2017 from ICMR-NIN. That's for raw chicken breast, per 100 g of the edible part. 100 g also gives 168 kcal.
How much chicken breast gives 20 g of protein?
About 92 g (raw weight). That's roughly 40% of the 50 g a day ICMR-NIN suggests for a 60 kg adult.
Is chicken breast a good source of protein?
53% of its calories come from protein, and it has more protein per 100 g than 91% of the 542 foods in IFCT 2017. Chicken, like other meat, has complete protein: all the essential amino acids in good proportions.
Is this for raw or cooked chicken breast?
Raw, edible part, without bone. Cooking drives out water, so 100 g of cooked chicken breast has more protein than 100 g raw. If you weigh it cooked, your count will come out low.
References
- Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition (ICMR), Hyderabad. nin.res.in. Read through the open-data copy by Subhajit Sahu (ifct2017, MIT licence).
- ICMR-National Institute of Nutrition. Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements. 2020. nin.res.in
- WHO/FAO/UNU Expert Consultation. Protein and amino acid requirements in human nutrition. WHO Technical Report Series 935, 2007. who.int