Ever wondered exactly how much protein is in a pound of chicken? You’re not alone.

I spent way too much time looking into this question (because I’m a nutrition nerd) and the answer might surprise you.

Spoiler alert: A pound of cooked, skinless chicken breast packs about 140 grams of protein – that’s more than most people need in an entire day!

But there’s a lot more to understand about chicken protein content than just that number.

How Much Protein Is Actually in a Pound of Chicken?

Let’s break this down piece by piece, because the answer changes depending on the cut, whether it’s cooked or raw, and even the cooking method.

Protein Content by Chicken Cut

Not all chicken is created equal when it comes to protein content:

Chicken Cut	Protein per 100g (cooked)
Chicken Breast (skinless)	31-32 grams
Chicken Thighs (skinless)	24-26 grams
Drumsticks & Wings	About 24 grams

Chicken breast is the protein powerhouse of the chicken, with roughly 31-32 grams of protein per 100 grams once cooked. That’s why all those fitness bros at the gym are always talking about chicken breast!

The thighs and other dark meat have slightly less protein but more fat (which means more flavor – I’m just saying).

Raw vs. Cooked: The Disappearing Weight Trick

Here’s something that confused me for years: raw chicken weighs more than cooked chicken.

Why? Water loss during cooking.

When you cook chicken, it loses about 25% of its weight as moisture evaporates. So that 16oz (1 pound) package of raw chicken breast will only weigh about 12oz after cooking.

This means protein gets more concentrated in cooked chicken:

• 100g of raw chicken breast: ~23-26g protein
• 100g of cooked chicken breast: ~31-32g protein

The protein doesn’t disappear – there’s just less water diluting it. Think of it like reducing a sauce to concentrate the flavor.

So How Much Protein is in a Pound?

Let’s do some simple math:

• 1 pound = 454 grams
• Cooked chicken breast has ~31g protein per 100g
• So: 454g × (31/100) = ~140 grams of protein per pound of cooked breast

For thighs and other cuts with about 25g protein per 100g:

• 454g × (25/100) = ~114 grams of protein per pound

That’s a massive amount of protein either way. For context, the RDA for protein is only 0.8g per kg of bodyweight – about 56g for the average sedentary man and 46g for women.

So a pound of chicken breast has enough protein for nearly 3 days for the average person!

Practical Examples You Can Actually Use

Let’s make this practical with some examples:

• 8oz (half pound) raw chicken breast = ~51g protein before cooking
• 8oz cooked chicken breast = ~73g protein (remember, it’s more concentrated)
• 3.5oz (100g) cooked chicken thigh = ~25g protein with more fat (and flavor!)

This is why tracking your food by weight gets tricky. Are you weighing raw or cooked? It makes a huge difference in your calculations.

More Than Just Protein

Chicken isn’t just a protein source – it’s packed with other nutrients too:

• B vitamins: Especially B3 (niacin), B6 and B12 for energy production
• Minerals: Including iron, zinc, and phosphorus
• Low calorie: Skinless breast meat has only about 165 calories per 100g
• Relatively low fat: Especially breast meat (thighs have more fat)

Plus, chicken protein is highly bioavailable, meaning your body can use almost all of it for muscle repair and other functions.

The Bottom Line on Chicken Protein

A pound of cooked skinless chicken breast contains about 140 grams of protein, making it one of the most protein-dense foods you can eat.

Dark meat (thighs, drumsticks) contains slightly less protein per pound – about 110-115 grams – but more fat and flavor.

And remember the raw vs. cooked difference! If you’re measuring raw chicken, a pound will have about 100-120g protein before cooking.

Whether you’re trying to build muscle, lose weight, or just eat healthier, chicken remains one of the best protein sources around. Just don’t overcook it! Dry chicken is sad chicken.

No wonder protein-focused diets often rely heavily on chicken – it’s a lean, complete protein source that’s relatively affordable and versatile.

And if you’re tired of plain chicken breast (who isn’t?), check out these delicious marinades that won’t add many calories but will dramatically improve flavor.

Whether you’re meal prepping for the week or just curious about nutrition, now you know exactly how much protein you’re getting from that pound of bird.