Protein in Chicken Breast: How Much per 100g and per Portion
A 100g portion of grilled chicken breast without skin provides 32g of protein. This makes it an exceptionally protein-dense food, with protein accounting for 86% of its total energy. The remaining calories come from a small amount of fat, as it contains no carbohydrate.
CoFID 18-323 · Chicken, breast, grilled without skin, meat only
What the numbers say
- High protein per calorie. For every 100 calories, grilled chicken breast supplies about 22g of protein. Protein makes up 86% of its total energy content.
- Low in fat and salt. This food is low in fat, saturated fat, sugars, and salt according to UK front-of-pack nutrition labels. A 100g amount contains just 2.2g of fat and 0.14g of salt.
- No carbohydrate or fibre. Grilled chicken breast meat contains no carbohydrate, sugars, or dietary fibre. All of its energy comes from protein and fat.
Chicken Breast macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 148 kcal 626 kJ |
7% | – |
| Protein | 32g | 64% | – |
| Fat | 2.2g | 3% | low |
| of which saturates | 0.6g | 3% | low |
| Carbohydrate | 0g | 0% | – |
| of which sugars | 0g | 0% | low |
| Fibre | 0g | – | – |
| Salt | 0.14g | 2% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in chicken breast by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100g | 32g | 148 | 0g | 2.2g |
| 150g | 48g | 222 | 0g | 3.3g |
| 200g | 64g | 296 | 0g | 4.4g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of chicken breast for 20g or 30g of protein
- To get 30g of protein, you would need to eat 94g of grilled chicken breast, which provides 139 kcal.
- A smaller portion of 62g provides 20g of protein for 92 kcal.
- Remember this data is for cooked weight; chicken loses water during cooking, so you will need to start with a heavier raw portion to get this final cooked weight.
How it compares with other meats
Grilled chicken breast is one of the highest protein foods available, ranking 4th out of 137 foods on this site for protein per 100g. Within the meats group, it ranks 2nd out of 28, just behind turkey breast, which has 35g of protein per 100g. It provides more protein by weight than rump steak (31g), pork loin steaks (23.2g), and venison (22.2g). When comparing protein per calorie, its ranking is also high. This data is for grilled meat only, so the nutritional values of raw chicken will differ.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Chicken Breast | 32g | 148 | 21.6g |
| Turkey Breast | 35g | 155 | 22.6g |
| Venison | 22.2g | 103 | 21.6g |
| Pork Loin Steaks | 23.2g | 110 | 21.1g |
| Rump Steak | 31g | 177 | 17.5g |
Quick answers
How much protein is in a large 200g chicken breast?
A 200g portion of grilled chicken breast without skin contains 64g of protein and 296 kcal. A 150g portion provides 48g of protein.
Is grilled chicken breast a fatty food?
No, grilled chicken breast without skin is a low-fat food. It contains only 2.2g of fat and 0.6g of saturated fat per 100g.
Which has more protein, chicken breast or rump steak?
Per 100g, grilled chicken breast has slightly more protein (32g) than rump steak (31g). Chicken breast is also lower in calories.
When to speak to a GP or dietitian
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.