How Much Protein is in Chicken?

When it comes to lean protein sources, chicken often reigns supreme. Whether you’re a fitness enthusiast, trying to build muscle, or just looking for a healthy dietary staple, chicken is a go-to option. It’s versatile, quick, and usually hits the family dinner table at least twice a week. But how much protein is actually in chicken? The answer depends on the cut, cooking method, and portion size.

So, let’s break it down and find out how much protein you’re actually getting when you dig into your favorite chicken dish.

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Protein Content by Chicken Cut

Here’s a breakdown of the protein content in various cuts of cooked, skinless chicken, based on a standard 3.5-ounce (100-gram) serving:

Chicken Breast: The leanest cut, chicken breast, contains about 31 grams of protein per 100 grams. It is low in fat and calories, making it a favorite for fitness enthusiasts.
Chicken Thigh: A juicier option due to its higher fat content, chicken thigh offers approximately 24 grams of protein per 100 grams.
Chicken Drumstick: Drumsticks provide about 28 grams of protein per 100 grams, striking a balance between fat content and flavor.
Chicken Wings: With their higher fat content, chicken wings have around 27 grams of protein per 100 grams.

As you can see, chicken breast is the best option for protein while remaining low calorie. But you can also remove the skin from thighs or drumsticks to reduce the calories while keeping the protein count high. And these cuts tend to be juicier too!

Cooking Methods and Protein Retention

Protein retention in chicken during cooking depends on the cooking method, temperature, and duration. Some methods preserve more protein, while others may cause slight losses due to leaching or overcooking. Here’s a breakdown of common cooking methods and their effects on protein retention:

Grilling or Baking: These methods retain the most protein while keeping fat levels low.
Boiling or Poaching: Gentle cooking methods like boiling or poaching help preserve the protein content but may slightly reduce flavor.
Frying: Frying chicken can increase the calorie and fat content significantly due to added oil, but the protein content remains similar.

So, How Much Chicken Should You Eat?

This depends on your goals. The general recommendation for protein intake is about 0.8 grams of protein per kilogram of body weight for the average person. If you’re active or trying to build muscle, you might need closer to 1.6–2.2 grams per kilogram.

Let’s do some quick math:
If you weigh 70 kg (about 154 pounds), your protein needs could range from 56 grams (low activity) to 154 grams (high activity) per day. That’s anywhere from two to five servings of chicken breast!

High Protein Chicken Recipe Ideas

Grilled Lemon Garlic Chicken

Garlic, Lemon, and Herb Grilled Chicken Breasts

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kalynskitchen.com

Garlic, Lemon, and Herb Grilled Chicken Breasts

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This recipe for Garlic, Lemon, and Herb Grilled Chicken Breasts is a great recipe for summ … er grilling! And this grilled lemon garlic chicken is the one I make on repeat all summer long.

Prep: 25min Cook: 14min

Ingredients

6 boneless skinless chicken breasts
0.5 cup olive oil
3 t fresh-squeezed lemon juice
1 t garlic powder
2 tsp Spike Seasoning or use another all-purpose seasoning blend

2 tsp dried basil
1 tsp dried oregano
1 tsp onion powder
0.5 tsp dried sage
0.5 tsp black pepper

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When you think of summer flavors, this dish instantly comes to mind. Grilled lemon garlic chicken combines the tanginess of fresh lemon juice with the savory depth of garlic, creating a dish that’s as simple as it is flavorful. Perfect for backyard barbecues or weeknight dinners, the recipe keeps things healthy while delivering that irresistible smoky char. Pro tip: Marinate the chicken for at least 2 hours to let the flavors soak in. Serve it with a side of grilled asparagus or a crisp Greek salad.

Chicken Stir-Fry with Vegetables

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Anonymous Pancetta

Air Fryer Chicken Stir-Fry with Vegetables

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This quick and easy stir-fry is perfect for a healthy and flavorful lunch. It's made with … tender chicken, colorful vegetables, and a simple sauce that's not spicy.

Prep: 10min Cook: 15min

Ingredients

10 ounces boneless skinless chicken breast cut into bite-sized pieces
1 tablespoon soy sauce
1 tablespoon honey
1 teaspoon cornstarch
1 tablespoon vegetable oil

1 cup broccoli florets
0.5 cup carrots sliced
0.5 cup bell peppers sliced, any color

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If you’re short on time but still crave something nutritious, chicken stir-fry is your go-to. Loaded with crunchy vegetables like bell peppers, broccoli, and snap peas, this dish is a rainbow of flavors and textures. A light soy or teriyaki sauce brings it all together, while high-heat cooking locks in the freshness.

Spicy Chicken Lettuce Wraps

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Mitchell Tappan

Spicy Chicken Lettuce Wraps

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Ingredients

3 tbsp soy sauce
1 tbsp brown sugar
1.5 tsp fish sauce
1 tbsp sambal oelek
1 lb ground chicken

2 tbsp oil
1 red bell pepper chopped
3 scallions thinly sliced
2 garlic cloves minced
Bibb lettuce leaves for serving
cucumber for serving
lime wedges for serving
cilantro for serving

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Who says eating healthy has to be boring? Spicy chicken lettuce wraps are the ultimate guilt-free indulgence. Ground chicken, seasoned with a blend of chili paste, soy sauce, and a hint of sesame, is nestled in crisp lettuce leaves, creating the perfect balance of heat and crunch. This dish is also perfect for light lunches, appetizers, or low-carb dinners. Add a squeeze of lime and a sprinkle of crushed peanuts for extra zest.

Baked Chicken with Sweet Potatoes and Brussels Sprouts

Baked Chicken Thighs with Brussels Sprouts and Sweet Potato

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skinnytaste.com

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Baked Chicken Thighs with Brussels Sprouts and Sweet Potato

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Notes (2)

Baked Chicken Thighs with Brussels Sprouts and Sweet Potato, a quick and easy one-pot chic … ken dinner for a chilly, fall night.

Prep: 10min Cook: 60min

Ingredients

olive oil spray
16 ounces brussels sprouts halved
2 X 8 oz sweet potatoes medium, peeled and diced 3/4-inch
4 X 7 chicken thighs large, on the bone, with skin ounces each
1.75 tsp kosher salt

fresh black pepper to taste
1 teaspoon garlic powder
1.5 teaspoon dried rosemary

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Comfort food meets wholesome eating in this one-pan wonder. Juicy, oven-baked chicken thighs pair beautifully with caramelized sweet potatoes and roasted Brussels sprouts. A sprinkle of rosemary or thyme ties all the flavors together, making this dish feel like a hug in food form.

Chicken and Quinoa Bowl

Chicken, Avocado & Quinoa Bowls with Herb Dressing

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eatingwell.com

Chicken, Avocado & Quinoa Bowls with Herb Dressing

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Notes (1)

Arrange the toppings individually on these protein-packed grain bowls so each bite has a c … ontrasting taste and texture. Make big batches of the salad dressing, quinoa and roasted chicken thighs and you'll have healthy meal-prep lunches or dinners for days. Though the chicken thighs take just 15 minutes to prep, you can also make the salads with leftover chicken or store-bought cooked chicken to make prep even faster.

Prep: 15min Cook: 15min

Ingredients

5 boneless skinless chicken thighs trimmed
0.5 teaspoon ground Pepper
0.25 teaspoon salt
3 cups low-sodium chicken broth
1 tablespoon extra-virgin olive oil

1.5 cups quinoa
0.75 cup red-wine vinegar
5 tablespoons water
1.5 tablespoons sugar
1 tablespoon dijon mustard
1 clove garlic large
2 teaspoons dried basil
2 teaspoons dried oregano
0.5 teaspoon salt
1.75 cups extra-virgin olive oil
1 X 15 ounce can chickpeas rinsed
1 avocado sliced
6 radishes thinly sliced
1 cup sprouts or shoots
0.25 cup seeds toasted, or chopped nuts

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For a dish that checks every box—healthy, filling, and oh-so-tasty—look no further than the chicken and quinoa bowl. This power-packed meal combines tender chicken breast, fluffy quinoa, and a medley of fresh toppings like avocado, cherry tomatoes, and cucumbers. Drizzle it with a lemon-tahini dressing for the perfect finish.

The Bottom Line

Chicken is a superstar when it comes to protein. Whether you prefer it grilled, baked, or boiled, incorporating chicken into your meals can help you stay full, build muscle, and support overall health. Remember to mix things up with other protein sources for variety.

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