How Much Protein in Chicken? Breast, Thigh, Wings and More

Why Chicken Is a Top Protein Choice

• Easy to find and use: Breast, thighs, and drumsticks are sold everywhere and fit most recipes.
• Complete protein: You get all the essential amino acids for muscle repair.
• Meal-prep friendly: Grill, bake, stir-fry, or shred. It reheats well.

How Much Protein in a Chicken Breast?

A cooked, skinless chicken breast offers roughly 30 to 33 grams of protein per 100 grams, or about 53 grams of protein in a whole average chicken breast (around 170 g cooked).

It’s the leanest part of the chicken, giving you the most protein for the fewest calories. That’s why chicken breast protein is often the top choice for athletes and anyone tracking macros.

Quick facts:

• High protein, very low fat.
• Works well grilled, baked, or air-fried.
• Can dry out if overcooked — a light marinade helps.

Protein in Chicken Thigh Meat

If you prefer something juicier, chicken thighs are a great choice. A skinless, cooked chicken thigh gives about 24–27 grams of protein per 100 grams, slightly less than breast but higher in fat, which keeps it tender and flavorful.

Chicken thigh protein content is still solid — and many people find thighs easier to cook and enjoy regularly.

Best for: roasting, curries, or one-pan meals.

How Much Protein in Drumsticks and Wings?

• Drumsticks: About 23–26 grams of protein per 100 grams (skinless). Affordable and flavorful, though some weight is bone.
• Wings: Around 20–24 grams of protein per 100 grams of meat, but more skin and fat. Great for snacks or parties.

Ground Chicken Protein

Lean ground chicken (around 93% lean) has roughly 23–26 grams of protein per 100 grams. It’s a versatile option for meatballs, tacos, and burgers.

Does Cooking Change Protein in Chicken?

Short answer: the total protein in the piece stays the same.

• Cooking drives off water. So per 100 g cooked, the number looks higher because the meat is denser.
• Grill, bake, or air-fry for lean meals.
• Frying and heavy breading add calories, not protein.
• Brines and “added broth” packs increase water weight and can dilute the protein number per 100 g on the label.

Which Cut Should You Choose?

• For maximum protein: Choose chicken breast.
• For flavor and moisture: Go with chicken thighs.
• For casual meals: Drumsticks or wings are tasty and satisfying.
• For quick cooking: Try ground chicken.

Portion cues you can use

• ½ cooked breast (~85 g): ~26 g protein.
• 1 cooked boneless thigh (~100 g): ~24–27 g protein.
• 2 drumsticks (meat ~100–120 g total): ~24–30 g protein.
• Lean ground chicken (¾ cup cooked, ~100 g): ~23–26 g protein.

(These are typical cooked, skinless values. Actual numbers vary with size, brand, and cooking method.)

Quick FAQ

How many grams of protein in a chicken breast?

• A typical cooked breast has about 53 g. Size varies, so think ~30–33 g per 100 g.

Is dark meat “bad”?

• No. It has a little more fat and iron, and slightly less protein per gram. Both white and dark meat can fit a healthy plan

Skin on or off?

• Skin adds calories and flavor. If protein per calorie matters, remove it after cooking.

Bone-in or boneless?

• Protein in the meat is similar. Bone-in weighs more, so the protein per piece will look lower.