chicken breast protein
Chicken Breast Protein: Nutrition and Portion Ideas
How much protein chicken breast contains, plus portion ideas and ways to make a balanced meal.
Reviewed 15 July 2026. Sources: NHS and USDA FoodData Central.
Quick answer
Cooked chicken breast is a concentrated protein source. USDA-based data used by Nutrigate lists about 31g of protein per 100g, though the value changes with cut, cooking method and added ingredients.
Nutrition data per 100g
USDA-based values used by Nutrigate for a generic food. Preparation and branded products can differ.
- Protein
- 31g
- Vitamin B6
- 0.6mg
- Selenium
- 28µg
Chicken is more than a protein number
Chicken breast is popular because it is versatile, mild and easy to portion. It also provides nutrients such as vitamin B6 and selenium. Thighs and other cuts can fit too, with different amounts of fat.
A plain grilled or roasted breast will have a different profile from breaded chicken, a creamy sauce or a takeaway meal. Use the food label or recipe when you want the closest match.
Build a meal around it
Pair chicken with a carbohydrate that brings fibre, such as potatoes with skins, brown rice, wholewheat pasta or beans. Add vegetables you enjoy, then use herbs, lemon, garlic or spices for flavour.
Leftover chicken is useful in a salad, soup, sandwich or grain bowl. Keeping the meal varied makes it easier to get more than one nutrient from it.
A note on food safety
Cook chicken thoroughly and avoid cross-contamination with ready-to-eat food. Chill leftovers promptly and reheat them until steaming hot.
If you do not eat meat, tofu, lentils, beans and eggs can play a similar role in a meal. There is no need to force one food into every plan.
Questions people ask
Is chicken breast lean?
Plain skinless chicken breast is lower in fat than many cuts of red or processed meat. Coatings, skin, frying and sauces can add fat, salt and energy.
Is 100g of chicken a normal portion?
It is a useful comparison size, not a rule. A cooked portion varies with appetite, activity and the rest of the meal.
Sources and notes
This guide is for general nutrition information. It does not diagnose a deficiency, treat a condition or replace personal medical advice.
- USDA FoodData Central
Food composition data and food search
- NHS: Eating a balanced diet
Everyday healthy eating guidance