Chicken Calories & Protein Per 100g: Breast, Boiled, Grilled & Recipes

By Asfia Fatima, Chief Dietitian at Clearcals

Chicken is one of the most popular and versatile protein sources in the world. Whether it's grilled, boiled, curried, or fried, the calorie and protein count varies significantly by weight and cooking method.

The short answer: 100g of raw chicken breast contains 168 kcal and 21.8g of protein. It is the leanest, highest-protein cut of chicken available.

TL;DR — Chicken Calories & Protein at Every Common Serving Size 50g: 84 kcal / 10.9g protein / 4.5g fat / 0g carbs | 100g: 168 kcal / 21.8g protein / 9g fat / 0g carbs | 120g: ~202 kcal / 26.2g protein | 150g: 252 kcal / 32.7g protein / 13.5g fat | 200g: 336 kcal / 43.6g protein / 18g fat | 250g: 421 kcal / 54.5g protein / 22.5g fat | 300g: 505 kcal / 65.4g protein / 27g fat | 350g: 589 kcal / 76.3g protein / 31.5g fat | 500g: 841 kcal / 109g protein / 45g fat | 1 kg: 1,682 kcal / 218g protein / 90g fat | All values are for raw chicken breast. Boiled chicken (100g) = ~150 kcal / 28–30g protein. Grilled chicken (100g) = ~165 kcal / 30–32g protein. Chicken carbs per 100g = 0g. Chicken puff (1 piece, ~50g) = ~135 kcal.

This guide covers chicken calories and protein at every common serving size, a full nutrition breakdown by cooking method, and calorie counts for 24 popular chicken recipes.

Chicken Calories and Protein — At a Glance

Values for raw chicken breast. Cooking method affects final calorie count (see cooking method section below).

Download the Hint app to track your calories and nutrition from chicken recipes and other meals.

Chicken Calories Per 100g

100g of raw chicken breast contains 168 kcal, 21.8g protein, 9g fat, and 0g carbs.

Chicken Calories Per 100g — Complete Breakdown Chicken calories per 100g: 168 kcal (raw breast) / 150 kcal (boiled) / 165 kcal (grilled) / 200 kcal (fried, no coating) | Chicken protein per 100g: 21.8g raw / 28–30g boiled / 30–32g grilled | Chicken carbs per 100g: 0g | Chicken fat per 100g: 9.0g raw | 100g chicken calories (breast): 168 kcal | Chicken 100g calories: 168 kcal / 21.8g protein / 9g fat / 0g carbs | Chicken carbohydrates per 100g: 0 | Chicken nutritional value per 100g: 168 kcal / 21.8g protein / 9g fat / 0g carbs / 62mg cholesterol / 220mg phosphorus / 27mcg selenium

Grilling and boiling concentrate protein per 100g because water is lost during cooking, while the protein content stays the same. This is why boiled chicken breast shows 28–30g protein per 100g despite having slightly fewer calories than raw.

Chicken Protein Per 100g

100g of raw chicken breast contains 21.8g of protein — making it one of the highest-protein, lowest-fat meats available. Approximately 52% of chicken breast's calories come from protein.

Chicken provides complete protein, containing all nine essential amino acids required for tissue repair, muscle growth, and immune function.

Chicken Protein Per 100g — All Cuts and Methods 100g chicken protein (raw breast): 21.8g | 100gm chicken protein: 21.8g raw / 28–30g boiled / 30–32g grilled | Chicken protein per 100g (cooked): 28–32g depending on method | Chicken breast protein per 100g: 21.8g raw | 100g chicken breast protein: 21.8g raw, 30g grilled | 100g boiled chicken protein: 28–30g | Chicken protein per 100g raw: 21.8g | How much protein in 100g chicken: 21.8g | Protein in 100 gm chicken: 21.8g | 100gm chicken breast protein: 21.8g raw / 30–32g grilled

Protein in Chicken by Serving Size

Track your protein intake easily on the Hint app and achieve your muscle gain goals.

50 Grams Chicken: Calories and Protein

50 grams of chicken breast contains 84 kcal and 10.9g of protein, with ~4.5g of fat and zero carbs.

50g Chicken Calories and Protein — Full Reference 50g chicken calories: 84 kcal / 10.9g protein / 4.5g fat / 0g carbs | 50 grams chicken calories: 84 kcal | 50 gm chicken calories: 84 kcal | 50g chicken protein: 10.9g | 50 gm chicken protein: 10.9g | Protein in 50g chicken: 10.9g | 50g chicken breast calories: 84 kcal / 10.9g protein

50g is a common portion when chicken is used as a topping or mix-in — added to salads, rice, or dal. At 84 kcal, it is a low-calorie, high-protein addition to any meal.

100 Grams Chicken: Calories and Protein

100g of chicken breast contains 168 kcal and 21.8g of protein, with ~9g of fat. This is the standard reference serving used in nutrition labelling.

100g Chicken Calories and Protein — Full Reference 100g chicken calories: 168 kcal / 21.8g protein / 9g fat / 0g carbs | 100 gm chicken calories: 168 kcal | 100 grams chicken calories: 168 kcal | 100 gm chicken protein: 21.8g | Calories in 100g chicken: 168 kcal | 100 gm chicken calories and protein: 168 kcal / 21.8g protein | 100 gm chicken carbs: 0g

At 100g, chicken breast alone provides approximately 40% of the daily protein requirement for a moderately active adult (based on 0.8g/kg for a 68kg person = 54g daily protein).

120 Grams Chicken: Calories and Protein

120g of chicken breast contains approximately 202 kcal and 26.2g of protein.

120g Chicken Calories and Protein — Full Reference 120 gm chicken protein: 26.2g | 120 grams chicken protein: 26.2g | 120gm chicken protein: 26.2g | Protein in 120 gm chicken: 26.2g | 120g chicken calories: ~202 kcal | 120 grams chicken calories: ~202 kcal | 120 gram chicken protein: 26.2g | 120g chicken protein and calories: 202 kcal / 26.2g protein

150 Grams Chicken: Calories and Protein

150 grams of chicken breast contains 252 kcal and 32.7g of protein, with 13.5g of fat and 0g carbs.

150g Chicken Calories and Protein — Full Reference 150 grams chicken calories: 252 kcal / 32.7g protein / 13.5g fat / 0g carbs | 150 gm chicken calories: 252 kcal | 150 grams chicken protein: 32.7g | 150 gm chicken calories and protein: 252 kcal / 32.7g | How much protein in 150 gm chicken: 32.7g | 150 gm boiled chicken calories: ~225 kcal | 150 gm chicken curry calories: ~200–250 kcal (varies by recipe)

150g is a typical single-serve portion for a light lunch or dinner. It provides 32.7g of protein — about 60% of the daily protein requirement for a 68kg adult.

180 Grams Chicken: Calories and Protein

180 grams of chicken breast contains approximately 302 kcal and 39.2g of protein.

180g Chicken Calories and Protein — Full Reference 180 gm chicken protein: 39.2g | 180 grams chicken protein: 39.2g | 180 grams chicken protein and calories: 302 kcal / 39.2g | 180 gm chicken calories: ~302 kcal

200 Grams Chicken: Calories and Protein

200 grams of chicken breast contains 336 kcal and 43.6g of protein, with 18g of fat and 0g carbs.

200g Chicken Calories and Protein — Full Reference 200 grams chicken calories: 336 kcal / 43.6g protein / 18g fat / 0g carbs | 200 gm chicken calories: 336 kcal | 200 grams chicken protein: 43.6g | 200 gm chicken protein: 43.6g | 200 grams chicken calories and protein: 336 kcal / 43.6g | 200 gram grilled chicken calories: ~330 kcal | 200 gm boiled chicken calories: ~300 kcal | 200 gm boiled chicken protein and calories: 300 kcal / 56–60g protein

200g is a standard meal portion for someone in an active muscle-building phase. At 43.6g of protein in a single serving, it provides approximately 80% of the daily protein requirement for a 68kg adult.

250 Grams Chicken: Calories and Protein

250 grams of chicken breast contains 421 kcal and 54.5g of protein — covering the full daily protein requirement for a 60–65 kg adult at the standard 0.8g/kg body weight guideline.

250g Chicken Calories and Protein — Full Reference 250 grams chicken calories: 421 kcal / 54.5g protein / 22.5g fat / 0g carbs | 250 gm chicken calories: 421 kcal | 250 grams chicken protein: 54.5g | 250 gm chicken protein: 54.5g | Calories in 250 gm chicken: 421 kcal | 250 gram chicken calories and protein: 421 kcal / 54.5g | 250 gm boiled chicken calories: ~375 kcal / 70–75g protein | 250 gram grilled chicken calories: ~413 kcal | 250 grams fried chicken calories: ~500 kcal (no coating)

250g is a common single meal portion for those in muscle gain or high-protein diet phases. 250g of chicken breast alone provides more protein than a typical protein shake (25–30g per serving).

300 Grams Chicken: Calories and Protein

300 grams of chicken breast contains 505 kcal and 65.4g of protein, with 27g of fat and 0g carbs.

300g Chicken Calories and Protein — Full Reference 300 grams chicken calories: 505 kcal / 65.4g protein / 27g fat / 0g carbs | 300 gm chicken calories: 505 kcal | 300 grams chicken protein: 65.4g | 300 gm chicken protein: 65.4g | How much protein in 300 gm chicken: 65.4g | Calories in 300 gm chicken: 505 kcal | 300 grams chicken calories and protein: 505 kcal / 65.4g | 300 gm boiled chicken calories: ~450 kcal | 300 gm boiled chicken protein: ~84–90g

300g of chicken breast provides 65.4g of protein — well above the daily protein requirement (54g) for a 68kg adult at 0.8g/kg. For athletes or those in active muscle building, this covers 65–80% of the recommended 1.2–1.6g/kg/day intake.

350 Grams Chicken: Protein and Calories

350 grams of chicken breast contains 589 kcal and 76.3g of protein, with 31.5g of fat and 0g carbs.

350g Chicken Protein and Calories — Full Reference 350 grams chicken calories: 589 kcal / 76.3g protein / 31.5g fat / 0g carbs | 350 gm chicken calories: 589 kcal | 350 grams chicken protein: 76.3g | 350 gm chicken protein: 76.3g | Protein in 350 gm chicken: 76.3g | How much protein in 350 gm chicken: 76.3g | 350 gm chicken breast protein and calories: 589 kcal / 76.3g | 350 grams chicken protein and calories: 589 kcal / 76.3g

350g is a large serving, typically seen in meal-prep contexts where chicken is portioned for the day. At 76.3g of protein, a single 350g serving covers the full daily protein requirement for most adults and athletes up to 80kg body weight (at 0.8–1.0g/kg).

500 Grams and 1 Kg Chicken: Calories and Protein

500 grams of chicken breast contains 841 kcal and 109g of protein. 1 kg of chicken breast contains 1,682 kcal and 218g of protein.

500g and 1kg Chicken Calories and Protein — Full Reference 500 grams chicken calories: 841 kcal / 109g protein / 45g fat | Half kg chicken calories: 841 kcal | 1/2 kg chicken calories: 841 kcal | 1kg chicken calories: 1,682 kcal / 218g protein | 1 kg chicken calories: 1,682 kcal | 1 kg chicken calories and protein: 1,682 kcal / 218g protein | 1 kg chicken protein and calories: 1,682 kcal / 218g protein | Calories in 1 kg chicken: 1,682 kcal | How many calories in 1 kg chicken: 1,682 kcal | 1 kg chicken calories and protein: 1,682 kcal / 218g / 90g fat / 0g carbs | 1/4 kg chicken protein: 54.5g (250g = 54.5g protein)

1 kg of raw chicken breast is a standard bulk meal-prep quantity. At 218g of protein per kilogram, it is one of the most protein-dense whole-food options available.

Chicken Protein Per 100g by Cooking Method

Cooking changes the water content of chicken, which affects the calorie and protein values per 100g when measured cooked.

Chicken Calories Per 100g by Cooking Method — Complete Reference Boiled chicken calories per 100g: ~150 kcal / 28–30g protein | 100 gm boiled chicken calories: ~150 kcal | 100g boiled chicken protein: 28–30g | Grilled chicken calories per 100g: ~165 kcal / 30–32g protein | 100g grilled chicken calories: ~165 kcal | 1 full grilled chicken calories: ~1,200 kcal (750g bird) | Fried chicken calories per 100g: ~200 kcal (no coating) / 250–280 kcal (with coating) | Chicken 65 calories per 100g: ~197 kcal | Chicken carbs per 100g: 0g

Boiled and grilled chicken have higher protein per 100g than raw because cooking reduces water weight while preserving the total amount of protein in the piece.

Chicken Nutrition Per 100g — Full Macros and Micronutrients

Chicken Liver: Nutrition and Protein

Chicken liver is a nutrient-rich organ meat offering a concentrated source of essential vitamins and minerals.

Chicken Liver Protein by Serving Size

Chicken Liver Benefits

Chicken liver is exceptionally rich in vitamin A (supporting eye health and immunity), iron (vital for red blood cells), B12, folate, and zinc. At 123 kcal per 100g with 21.6g of protein, it delivers excellent protein density at very low calorie cost.

Fish vs Chicken: Protein Comparison

Fish offers better omega-3 fatty acids. Chicken breast is higher in lean muscle-building protein per calorie for most fish varieties.

Chicken vs Paneer: Protein Comparison

Chicken delivers more protein at fewer calories than paneer — making it the better choice for high-protein, calorie-conscious diets.

What's New in Hint App Version 2.0

Hint version 2.0 makes tracking your chicken intake — and the calories it burns — significantly easier:

Apple Health Sync (iOS): Your workouts and sleep now sync automatically from Apple Health into Hint. With Hint version 2.0, any workout recorded on your Apple Watch syncs automatically into Hint — no manual logging needed. See exactly how much protein you need based on your actual training load, not just a static estimate.

Garmin Watch Support: With Hint version 2.0, if your Garmin watch syncs to Garmin Connect and Garmin Connect is connected to Apple Health, your workouts flow automatically into Hint — no manual logging needed. Track whether your 300g of grilled chicken is meeting your post-workout protein target.

Free AI Insights for All Users: Every Hint user now receives personalised AI insights based on their goals and health conditions — completely free. Hint's AI can flag if your chicken intake is high in saturated fat (e.g., thighs vs breast) relative to your cholesterol goals, or if your protein intake from chicken alone is sufficient for your muscle gain target.

Custom Recipes: Log your exact chicken recipe — including marinade, oil, and sides — for an accurate calorie count that reflects how you actually cook.

Trend Charts (Pro & Premium): Track your protein intake across the week to see whether your chicken-based meals are consistently hitting your targets.

300+ Strength Training Workouts — Now Free: All 300+ guided strength training workout videos, previously Pro-only, are now free for all Hint users. Pair your high-protein chicken diet with structured workouts for maximum muscle gain.

Android Update Coming This Month: Google Health Connect sync, free AI insights, and trend charts are coming to Android users this month.

The Hint app includes an extensive Indian food database with hundreds of chicken recipes — so you can log exactly what you ate. Hint Pro includes personalised high-protein diet plans and strength training programs. Hint Premium provides unlimited dietitian consultations for personalised muscle gain or weight loss nutrition.

FAQs

Is broiler chicken good for health? Broiler chicken is safe when sourced hygienically. Limit excessive consumption due to antibiotic concerns in factory-farmed birds; choose free-range where possible.

Is chicken good for fatty liver? Yes — lean chicken helps meet protein needs without burdening the liver with saturated fat. Avoid fried preparations.

Is chicken good for cholesterol? Yes — when cooked with minimal oil and without skin. Avoid fried and butter-based recipes.

Is grilled chicken good for weight loss? Absolutely. High in protein, low in fat, and low in calories — ideal for calorie-controlled diets.

Does eating chicken increase weight? Only if consumed in large portions with rich gravies, fried coatings, or excessive carbs.

How much protein in 1 piece of chicken? Depends on the piece size. 1 medium chicken breast (150g): 32.7g protein. 1 small piece (80g): ~17.4g protein.

Is 250g of chicken enough protein per day? For most adults (50–65kg), 54.5g from 250g of chicken breast covers the basic 0.8g/kg daily requirement. For athletes or those doing strength training, aim for 1.2–2.0g/kg, which may require 300–500g per day from all protein sources combined.

Does chicken have carbs? No — raw chicken breast has 0g of carbohydrates. Carbs are only added when chicken is cooked with sauces, coatings, or paired with starchy sides.

Top Chicken Recipe Calories, Nutrition, and Health Benefits

Each of these recipes can be logged in the Hint app to help you stay on track with your calorie and nutrition goals. Chicken recipes in India can vary widely based on regional spices, cooking methods, and ingredients.

1. Chicken Curry Calories

A flavorful Indian classic made with spices and gravy. 1 small cup (100g) of chicken curry contains 135 kcal.

2. Tandoori Chicken Calories

Marinated in yogurt and spices, then grilled. 1 large piece (50g) of tandoori chicken contains 105 kcal.

3. Chicken Roll Calories

A street-food favourite wrapped in roti or paratha. 100g of chicken roll contains 233 kcal, with 40% from fat.

4. Grilled Chicken Calories and Protein

Lean, juicy, and protein-packed. 1 large piece (50g) of grilled chicken contains 100 kcal.

5. Chicken Gizzard Calories

Low-fat, iron-rich organ meat. 100g of chicken gizzard contains 92 kcal, with 80% from protein.

6. Chicken Fried Rice Calories

A comforting Indo-Chinese dish. 1 medium cup (200g) of chicken fried rice contains 245 kcal, with 46% from carbs.

7. Chicken Sandwich Calories

100g of a chicken sandwich contains 120 kcal, with 49% from carbs, 22% from fat, and 29% from protein.

8. Chicken Shawarma Calories

100g of chicken shawarma contains 210 kcal, with 44% from fat, 37% from carbs, and 19% from protein.

9. Fried Chicken Calories and Protein

1 large piece (50g) of fried chicken contains 100 kcal, with 62% from fat, 31% from protein, and 7% from carbs.

Fried Chicken Calories Per 100g — Full Reference Fried chicken calories per 100g: ~200 kcal (no coating) / 250–280 kcal (with coating) | Fried chicken protein per 100g: ~25–27g (no coating) / 18–22g (with coating) | 250 grams fried chicken calories: ~500 kcal (no coating) / ~625 kcal (with coating)

10. Chicken Salad Calories

100g of chicken salad contains 123 kcal, with 45% from fat, 37% from protein, and 17% from carbs.

11. Chicken Kebab Calories

1 small piece (30g) of chicken seekh kebab contains 49 kcal, with 47% from fat, 46% from protein, and 7% from carbs.

12. Chicken Noodles Calories

100g of chicken noodles contains 200 kcal, with 55% from carbs, 28% from fat, and 17% from protein.

13. Butter Chicken Calories

100g of butter chicken contains 125 kcal, with 73% from fat, 16% from protein, and 10% from carbs.

14. Chicken Puff Calories

100g of chicken puff contains 270 kcal, with 52% from fat, 35% from carbs, and 13% from protein. 1 chicken puff (~50g) contains approximately 135 kcal.

Chicken Puff Calories — Full Reference 1 chicken puff calories: ~135 kcal / ~5g protein / ~7g fat / ~12g carbs | Chicken puff calories: 270 kcal/100g | One chicken puff calories: ~135 kcal (one puff ~50g) | Chicken puff calories per piece: ~135 kcal | 1 chicken puff calories and protein: 135 kcal / 5g protein | Chicken puff protein: ~5g per piece

15. Chicken Wings Calories

100g of chicken wings contains 258 kcal, with 63% from fat, 36% from protein, and 1% from carbs.

16. KFC Chicken Calories

100g of KFC-style fried chicken contains 133 kcal (per piece — full piece weight typically 50–75g), with 63% from fat, 20% from protein, and 18% from carbs.

17. Chicken Soup Calories

100g of sweet corn chicken soup contains 101 kcal, with 44% from fat, 32% from protein, and 24% from carbs.

18. Chicken 65 Calories

100g of chicken 65 contains 197 kcal, with 70% from fat, 26% from protein, and 4% from carbs.

Chicken 65 Calories Per 100g: 197 kcal / 12–13g protein / 15g fat / 2g carbs

19. Chicken Tikka Calories

100g of chicken tikka contains 125 kcal, with 64% from fat, 23% from protein, and 13% from carbs.

20. Chicken Burger Calories

100g of a chicken burger contains 248 kcal, with 55% from fat, 31% from carbs, and 14% from protein.

21. Chicken Mandi Calories

100g of chicken mandi contains 147 kcal, with 51% from carbs, 33% from fat, and 16% from protein.

22. Boiled Chicken Calories

100g of boiled chicken contains approximately 150 kcal and 28–30g of protein.

23. Chicken Momos Calories

1 piece (30g) of chicken momo contains 48 kcal, with 48% from carbs, 32% from fat, and 20% from protein.

24. Chicken Pakora Calories

100g of chicken pakora contains 202 kcal, with 55% from fat, 29% from protein, and 16% from carbs.

Final Thoughts

Whether you're looking to build muscle, manage your weight, or improve your heart health, chicken is one of the most efficient protein foods available at 168 kcal and 21.8g of protein per 100g. The key is to choose the right preparation method: grilled, boiled, or roasted chicken keeps calories low while maximising protein yield.

Download the Hint app to start logging your meals, explore personalised plans, and make your nutrition smarter today.

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Apple Watch: Purchase any Apple Watch from the Clearcals Store and receive a free Hint Pro subscription. With Hint version 2.0, any workout recorded on your Apple Watch syncs automatically into Hint — no manual logging needed. Track your calorie burn and your chicken-based protein intake together in real time.

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About the Author

Asfia Fatima is the Chief Dietitian at Clearcals, with a Master's Degree in Dietetics and Clinical Nutrition and over a decade of experience in clinical nutrition and lifestyle management.

She specialises in evidence-based diet planning for weight loss, muscle gain, diabetes, and metabolic health.

At Clearcals, she leads the nutrition strategy behind the Hint app, helping users achieve their goals through scientifically grounded Indian nutrition guidance.

Connect with Asfia on LinkedIn

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