Updated 30 September 2026
Chicken breast protein is the reason it is on so many meal-prep plans: it is one of the leanest, most protein-dense meats you can buy. But the figure you see quoted changes depending on whether the chicken is weighed raw or cooked. This guide gives the protein in chicken breast per 100g, per 200g and 250g portion and per fillet, using UK composition data, so you can plan your meals properly.
Quick answer: skinless chicken breast contains about 24g of protein per 100g raw and about 32g per 100g once grilled, according to the UK's Composition of Foods Integrated Dataset (CoFID). A 200g raw breast gives you roughly 48g of protein.
Chicken breast protein per 100g
These figures come from McCance and Widdowson's Composition of Foods Integrated Dataset (CoFID), the UK government's reference data on food composition. They are averages for skinless chicken breast meat; individual packs vary a little.
| Chicken breast, meat only | Protein per 100g | Energy per 100g | Fat per 100g |
|---|---|---|---|
| Raw | about 24g | about 106 kcal | about 1g |
| Grilled | about 32g | about 148 kcal | about 2g |
For the exact figures on any pack you buy, check the nutrition panel on the label.
Why cooked chicken has more protein per 100g
Cooking does not add protein; it removes water. A raw chicken breast loses around a quarter of its weight as it cooks, so the same protein is packed into fewer grams. That is why 100g of grilled chicken breast has more protein than 100g of raw.
The practical rule: pick one and stick to it. If you weigh your chicken raw, use the raw figure. If you weigh it cooked, use the cooked figure. Mixing them up is the most common reason people's protein numbers do not add up.
Protein in a 200g and 250g chicken breast
Using the CoFID figure of about 24g of protein per 100g of raw chicken breast:
| Raw weight | Approximate protein |
|---|---|
| 100g | 24g |
| 150g | 36g |
| 200g | 48g |
| 250g | 60g |
| 300g | 72g |
If you weigh after cooking, use about 32g per 100g: 150g of cooked breast gives you about 48g of protein.
How much protein is in one chicken breast fillet?
It depends on the size of the fillet. Chicken breast fillets typically weigh somewhere between about 150g and 250g raw, so a single fillet usually gives you somewhere in the region of 35–60g of protein. Weigh yours once and you will know what a typical fillet from your pack contains. Our chicken breast range lists every pack by weight.
Our Chicken Breast 1kg (£8.99) contains roughly 240g of protein across the whole kilo, using the CoFID raw figure. The 5kg Frozen Chicken Breast Fillets (£39.99) is about 1.2kg of protein for batch cooking and freezing.
Does cooking method change chicken breast protein?
Not the protein itself. Grilling, air frying, poaching and baking all keep the protein in the meat; what changes is the water lost and any fat added. Frying in oil or adding a creamy sauce adds calories and fat, but not protein. For the leanest result, grill, bake, poach or air fry with a light brush of oil. See how to cook chicken breast in the air fryer for times.
Whatever the method, cook chicken until it is steaming hot throughout with no pink meat and clear juices, as the Food Standards Agency advises.
How much protein do you need?
In the UK, the Reference Nutrient Intake for protein for most adults is 0.75g per kilogram of body weight per day, as set out in UK government dietary guidance. For a 70kg adult that is about 53g a day, which a single 200g raw chicken breast almost covers on its own. People who train hard, older adults and pregnant women may be advised to eat more, so if you have a specific goal, speak to a GP or a registered dietitian rather than going by general figures.
Spreading protein across the day is easy with chicken: a 100–150g portion at lunch and dinner gives you around 24–36g of protein at each meal, weighed raw. Pair it with vegetables, rice, potatoes or pasta for a balanced plate, and vary it through the week with lean beef, pork loin and fish.
Chicken breast vs other meats for protein
Chicken breast is among the most protein-dense everyday meats because it is so lean. Chicken thighs have a little less protein and more fat per 100g, which makes them juicier but slightly higher in calories. Lean beef mince and lean steak are also good sources of protein, and they add iron. For a full comparison, see the healthiest (leanest) cuts of meat.
Buying chicken breast for a high-protein diet
- Buy in bulk and freeze. Portion the breasts into freezer bags in the sizes you use.
- Diced saves time. Diced Chicken Breast 1kg (£12.99) goes straight into stir-fries and curries.
- Misshaped is the same meat. 4kg Misshaped Diced Chicken Breast (£22.99) is breast meat in irregular pieces, at a lower price per kilo, which is ideal for meal prep.
Browse our lean meat range and high-protein meat boxes.
Chicken breast protein FAQs
How much protein is in 100g of chicken breast?
About 24g per 100g raw and about 32g per 100g grilled, for skinless breast meat, according to the UK's CoFID dataset.
How much protein is in a 200g chicken breast?
About 48g, if the 200g is weighed raw. If the 200g is weighed after cooking, it is about 64g.
How much protein is in a 250g chicken breast?
About 60g, weighed raw, based on CoFID figures of roughly 24g of protein per 100g.
Is chicken breast the best meat for protein?
It is one of the best per calorie, because it is very lean. Lean beef, pork loin and turkey are also high in protein.
Does cooking chicken reduce protein?
No. Cooking removes water, so cooked chicken has more protein per 100g than raw, but the total protein in the breast stays about the same.