By Manish KumarUpdated August 24, 2026Data verified: 2026-08-24

Protein in Raw Chicken

How much protein is in raw chicken? Skinless raw breast lists 22.5g protein per 100g — 4 oz raw (~113g) ≈ 25.4g protein. Raw thigh lists 18.6g per 100g. All cuts differ; there is no single raw chicken number. Weigh before cooking and match the cut — never log raw data against cooked weight.

Also known as: Uncooked Chicken, Fresh Chicken, Raw Poultry

Quick Answer — 4 oz raw skinless breast (113g)

Chicken breast, skinless, raw — USDA FDC #171077

25.4grams protein

18.6g–22.5g per 100g raw across cut references on this pageSkinless breast ~22.5g; skinless thigh ~18.6g. Wing and drumstick raw differ — see cut-specific protein pages.

136kcalCalories

3gFat

0gCarbs

Sodium:51 mg per 4 oz raw skinless breast (113g)

Need full nutrition data?

This page focuses on protein portions for food logging. For complete macros, variants, and micronutrients, use our full calculator.

Open chicken nutrition calculator →

Raw Cut

Raw chicken protein per 100g varies by cut — breast and thigh are separate USDA records. Use raw references only when you weigh chicken BEFORE cooking. After cooking, switch to cooked references on the Cooked Chicken page.

USDA reference for boneless skinless chicken breast, raw (FDC #171077)

Protein in Common Raw Portions

Amount	Protein	Calories	Fat	Carbs	Sodium
4 oz raw (~113g)	25.4g	136	3.0g	0g	51mg
6 oz raw (~170g)	38.3g	204	4.5g	0g	77mg
8 oz raw (~227g)	51.1g	272	5.9g	0g	102mg
1 lb raw (~454g)	102.2g	545	11.9g	0g	204mg

Raw Chicken Protein by Weight

Amount	Protein	Calories	Fat	Carbs	Sodium
25 grams	5.6g	30	0.7g	0g	11mg
50 grams	11.3g	60	1.3g	0g	23mg
100 grams	22.5g	120	2.6g	0g	45mg
150 grams	33.8g	180	3.9g	0g	68mg
200 grams	45g	240	5.2g	0g	90mg
250 grams	56.3g	300	6.6g	0g	113mg
1 oz (~28g)	6.4g	34	0.7g	0g	13mg

How Much Raw Chicken Provides Your Protein Target?

Enter a protein goal to see approximately how much raw chicken you would need. Slice estimates are approximate where physical serving size varies.

Protein target (g)

Food amount

133g

≈ 4.7 oz

Calories

160 kcal

Also provides

3.5g fat · 0g carbs

Raw Chicken Amount Needed for Common Protein Targets

Based on the selected food state above. Weigh your portion for the most accurate food log entry.

Protein Target	Approx. Raw Chicken	Also (oz)	Calories
10g protein	44g	1.6 oz	53 kcal
15g protein	67g	2.4 oz	80 kcal
20g protein	89g	3.1 oz	107 kcal
25g protein	111g	3.9 oz	133 kcal
30g protein	133g	4.7 oz	160 kcal
40g protein	178g	6.3 oz	213 kcal
50g protein	222g	7.8 oz	267 kcal

Raw Chicken Protein Calculator

Select a serving size or enter a custom weight — results update instantly for food logging. Using: Breast, skinless, raw.

Serving Size

Number of Servings

Nutrition Results — 113g Raw Chicken

Protein

25.4g

Calories

136 kcal

Fat

3.0g

Carbohydrates

Raw Chicken Protein Density

Protein density metrics help compare how efficiently different foods deliver protein relative to weight and calories. These are analytical measures — not health judgments.

Protein per 100g

22.5g

Standard reference amount for comparing foods

Protein per ounce

6.4g

Useful for US portion logging (1 oz ≈ 28g)

Protein per 100 calories

18.8g

Protein efficiency relative to calorie cost

Calories per gram of protein

5.3 kcal

Lower values mean more protein per calorie consumed

Data & Methodology

Reference amount: Per 100g, unless a specific serving size is noted.

Active product type: Breast, skinless, raw — USDA reference for boneless skinless chicken breast, raw

Food state: breast, skinless, raw

Data source: USDA FoodData Central (FDC #171077 — verify at USDA)

Nutrition linkage: Values are synchronized with our verified chicken nutrition calculator (breast-skinless-raw variant).

Product variation: This food has 2 reference product types. Use the product selector above to match your label or USDA entry when logging portions.

Calculations: All nutrient values scale linearly from the per-100g reference: value = (per100g × grams) / 100. Protein target calculations invert this formula.

Serving conversions: Slice and piece weights are representative estimates. Actual slice weight varies by brand and thickness — use package label weights or a kitchen scale when precision matters.

Product variation: Generic USDA reference data may differ from branded product labels. For packaged foods, the Nutrition Facts panel on your specific product is the most accurate source.

Last verified: 2026-08-24

What Raw Chicken Means for Nutrition Tracking

Raw chicken entries in USDA FoodData Central describe uncooked poultry — the state you measure when prepping meat before heat is applied. This is different from cooked entries used when you weigh chicken after roasting, grilling, or boiling.

Not all raw chicken is identical. Breast, thigh, wing, drumstick, and ground chicken each have different protein, fat, and calorie values per 100g. This page covers breast and thigh raw; see cut-specific pages for wings, drumsticks, legs, and ground.

Food safety note: track raw weight for nutrition; always cook poultry to a safe internal temperature before eating.

Raw Chicken Protein by Cut

Skinless breast, raw (FDC #171077): 22.5g protein, 120 kcal, 2.6g fat per 100g.

Skinless thigh, raw (FDC #2646171): 18.6g protein, 144 kcal, 7.9g fat per 100g.

Breast is leaner with higher protein per 100g; thigh carries more fat. Select the cut that matches your package or trim.

Raw vs Cooked Weight — Cooking Yield

Chicken loses water during cooking — typically 25–40% weight reduction depending on cut and method. A 200g raw breast may yield ~140–150g cooked with similar total protein (~45g) but different protein per 100g.

Raw per 100g: breast 22.5g protein. Cooked per 100g: breast 31.0g protein. The protein did not increase — the piece weighs less.

See [Cooked Chicken](/protein/cooked-chicken) for post-cook tracking. Never enter cooked weight using raw per-100g data.

How Much Raw Chicken Provides 20–50 g Protein?

At raw skinless breast (22.5g/100g): 20g protein ≈ 89g raw · 30g ≈ 133g · 40g ≈ 178g · 50g ≈ 222g.

At raw skinless thigh (18.6g/100g): 20g protein ≈ 108g raw · 30g ≈ 161g · 40g ≈ 215g · 50g ≈ 269g.

Use the target calculator below for custom goals — outputs are mathematical equivalents only.

Avoiding Raw/Cooked Database Mismatches

Error pattern: weigh 150g cooked chicken, log against raw breast (22.5g/100g) → undercounts protein by ~30%.

Correct: 150g cooked → use cooked breast reference (31.0g/100g) → ~46.5g protein.

Meal prep from raw: either log full raw batch weight with raw reference, or log final cooked weight divided by portions with cooked reference — pick one workflow and stay consistent.

Skin, Bone, and Ground Raw Chicken

Skin-on raw breast and thigh have lower protein per 100g than skinless because skin adds fat and weight — use cut-specific pages for skin comparisons.

Bone-in raw weight includes non-edible bone — weigh edible meat or use meat-only references from wing/drumstick/leg pages.

Ground raw chicken is a separate product — see [Ground Chicken](/protein/ground-chicken) for mince-specific fat blends and patty yields.

Tracking Raw Chicken Before Cooking

Recipe mode: weigh all raw chicken going into a dish, log raw total with correct cut reference, add oils/sauces separately.

Portion from raw pack: use label serving size if it matches your trim (e.g. 4 oz raw breast).

Convert to cooked estimate: if you prefer logging cooked later, note raw weight and expected yield (~70–75% for breast) — but still log cooked weight with cooked reference when possible.

Raw vs Cooked Chicken Breast (skinless, per 100g)

State	Protein (g)	Calories (kcal)	Fat (g)	When to use
Raw (FDC #171077)	22.5	120	2.6	Weighed before cooking
Roasted (FDC #171534)	31.0	165	3.6	Weighed after cooking
Raw thigh (FDC #2646171)	18.6	144	7.9	Raw thigh prep
Roasted thigh (FDC #172388)	24.8	179	8.2	Cooked thigh portions

Raw Breast vs Raw Thigh (per 100g)

Nutrient	Breast raw	Thigh raw
Protein (g)	22.5	18.6
Calories (kcal)	120	144
Total Fat (g)	2.6	7.9
Iron (mg)	0.4	0.6

Practical Tips for Raw Chicken

1
Weigh raw → log raw; weigh cooked → log cooked — the core rule.
2
22.5g/100g is breast only — thigh raw is 18.6g/100g.
3
Cooking yield ~25–40% weight loss — same protein, less water.
4
Ground, wing, drumstick raw differ — use cut-specific pages.
5
Package label may list raw serving protein — use when it matches your product.

Frequently Asked Questions — Raw Chicken

How much protein is in raw chicken?

Depends on cut. Raw skinless breast lists 22.5g protein per 100g (FDC #171077). Raw skinless thigh lists 18.6g per 100g. Four oz raw breast (~113g) provides about 25.4g protein.

Should raw chicken be weighed before cooking?

If you use raw USDA references, yes — weigh before cooking. If you prefer post-cook logging, weigh after cooking and use cooked references on the Cooked Chicken page instead.

How does cooking change chicken weight?

Cooking removes water (and some fat), reducing weight by roughly 25–40%. Protein per 100g rises in cooked references because the same protein occupies less weight — total protein in the food does not increase.

Can I use raw chicken data for cooked weight?

No. Entering cooked weight against raw per-100g data undercounts protein. Use cooked references for cooked weight, or weigh raw and use raw references.

Is all raw chicken the same nutritionally?

No. Breast, thigh, wing, drumstick, leg, and ground chicken each have different USDA raw entries with different protein and fat per 100g.

Important Notice

Values from USDA raw chicken references: breast #171077, thigh #2646171 via chicken-nutrition-calculator. Other cuts on dedicated protein pages. Protein targets are mathematical only. Informational use — not medical advice.

About the Author

Manish KumarNASM Certified Personal Trainer (CPT)

Certified fitness professional and nutrition researcher with over 10 years of experience in the fitness and wellness industry. Founder of Food Nutrify, dedicated to making accurate, science-backed nutrition data accessible to everyone through free, easy-to-use calculators.

NASM Certified Personal TrainerSports Nutrition Specialist

References & Sources

[1] USDA FoodData Central (2024). Raw chicken: breast skinless #171077; thigh boneless skinless #2646171. U.S. Department of Agriculture, Agricultural Research Service.