Track your nutrition and health goals
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, curried, roasted, or stewed, chicken fits easily into a variety of diets — from high-protein muscle gain to low-carb weight loss plans.
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.
This guide covers chicken calories and protein at every common serving size, a full nutrition breakdown by cooking method, and calorie data for 24 popular chicken recipes.
Chicken Calories and Protein — At a Glance
| Quantity | Calories (kcal) | Protein (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|
| 50 grams | 84 | 10.9 | 4.5 | 0 |
| 100 grams | 168 | 21.8 | 9.0 | 0 |
| 150 grams | 252 | 32.7 | 13.5 | 0 |
| 200 grams | 336 | 43.6 | 18.0 | 0 |
| 250 grams | 421 | 54.5 | 22.5 | 0 |
| 300 grams | 505 | 65.4 | 27.0 | 0 |
| 350 grams | 589 | 76.3 | 31.5 | 0 |
| 400 grams | 673 | 87.2 | 36.0 | 0 |
| 500 grams | 841 | 109.0 | 45.0 | 0 |
| 1 kg | 1,682 | 218.0 | 90.0 | 0 |
Values for raw chicken breast. Cooking method affects final calorie count (see below).
Download the Hint app to track your calories and nutrition from chicken recipes and other meals.
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 calories come from protein, with 48% from fat and 0% from carbohydrates.
Chicken provides complete protein, containing all nine essential amino acids required for tissue repair, muscle growth, immune function, and metabolic health.
| Cut | Protein per 100g | Calories per 100g |
|---|---|---|
| Chicken breast (raw) | 21.8g | 168 kcal |
| Chicken breast (grilled) | 30–32g | 165 kcal |
| Chicken breast (boiled) | 28–30g | 150 kcal |
| Chicken thigh (raw) | 17–19g | 180–200 kcal |
| Chicken leg (raw) | 16–18g | 170–185 kcal |
| Chicken liver (cooked) | 21.6g | 123 kcal |
| Chicken wings (raw) | 18–20g | 258 kcal |
Grilling and boiling concentrate protein per 100g because water is lost during cooking, while the protein itself is preserved.
Protein in Chicken by Serving Size
| Quantity | Protein (g) | Calories (kcal) |
|---|---|---|
| 50 grams | 10.9g | 84 |
| 100 grams | 21.8g | 168 |
| 150 grams | 32.7g | 252 |
| 200 grams | 43.6g | 336 |
| 250 grams | 54.5g | 421 |
| 300 grams | 65.4g | 505 |
| 350 grams | 76.3g | 589 |
| 400 grams | 87.2g | 673 |
| 500 grams | 109.0g | 841 |
| 1 kg | 218.0g | 1,682 |
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 is a common portion when chicken is used as a topping or mix-in — added to salads, rice, or dal. At this serving size it still delivers a meaningful protein contribution.
| Nutrient | Per 50g Chicken Breast |
|---|---|
| Calories | 84 kcal |
| Protein | 10.9g |
| Fat | 4.5g |
| Carbohydrates | 0g |
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.
| Nutrient | Per 100g Chicken Breast |
|---|---|
| Calories | 168 kcal |
| Protein | 21.8g |
| Fat | 9.0g |
| Saturated Fat | 0.8g |
| Carbohydrates | 0g |
| Cholesterol | 62mg |
| Phosphorus | ~220mg |
| Selenium | ~27 mcg |
At 100g, chicken breast alone provides approximately 40% of the daily protein requirement for a moderately active 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.
| Nutrient | Per 250g Chicken Breast |
|---|---|
| Calories | ~421 kcal |
| Protein | ~54.5g |
| Fat | ~22.5g |
| Carbohydrates | 0g |
250g is a common single meal portion for those in muscle gain or high-protein diet phases.
350 Grams Chicken: Protein and Calories
350 grams of chicken breast contains 589 kcal and 76.3g of protein.
| Nutrient | Per 350g Chicken Breast |
|---|---|
| Calories | ~589 kcal |
| Protein | ~76.3g |
| Fat | ~31.5g |
| Carbohydrates | 0g |
350g is a large serving, typically seen in meal-prep contexts where chicken is portioned for the day's primary protein source.
Chicken Protein Per 100g by Cooking Method
Cooking changes the water content of chicken, which affects the calorie and protein values per 100g of the cooked meat:
| Cooking Method | Calories per 100g (cooked) | Protein per 100g (cooked) |
|---|---|---|
| Raw chicken breast | 168 kcal | 21.8g |
| Boiled chicken | ~150 kcal | ~28–30g |
| Grilled chicken | ~165 kcal | ~30–32g |
| Fried chicken (no coating) | ~200 kcal | ~25–27g |
| Fried chicken (with coating) | ~250–280 kcal | ~18–22g |
Boiled and grilled chicken have higher protein per 100g than raw because cooking reduces water weight while preserving protein. This is why 100g of grilled chicken breast has more protein than 100g of raw chicken breast.
Chicken Nutrition (Per 100g Raw Breast)
Chicken is rich in high-quality protein, B vitamins, and minerals:
| Nutrient | Per 100g Chicken Breast |
|---|---|
| Calories | 168 kcal |
| Protein | 21.8g |
| Fat | 9.0g |
| Saturated Fat | 0.8g |
| Monounsaturated Fat | 1.0g |
| Polyunsaturated Fat | 0.4g |
| Carbohydrates | 0g |
| Dietary Fiber | 0g |
| Cholesterol | 62mg |
| Sodium | 0mg |
Key micronutrients: B vitamins (B3/niacin, B6, B12), phosphorus, selenium, zinc.
Chicken Liver: Nutrition and Protein
Chicken liver is a nutrient-rich organ meat offering a concentrated source of essential vitamins and minerals in a low-calorie package. 100g of cooked chicken liver contains approximately 123 kcal with 21.6g of protein and just 4g of fat.
Chicken Liver Protein by Serving Size
| Quantity | Protein (g) | Calories (kcal) |
|---|---|---|
| 50 grams | 10.8g | 62 |
| 100 grams | 21.6g | 123 |
| 150 grams | 32.4g | 185 |
| 200 grams | 43.1g | 246 |
| 250 grams | 53.9g | 308 |
| 300 grams | 64.7g | 369 |
| 500 grams | 107.8g | 615 |
| 1 kg | 215.7g | 1,230 |
Chicken Liver Benefits
Chicken liver is exceptionally rich in vitamin A (supporting eye health and immunity), iron (vital for preventing anaemia), vitamin B12, folate, riboflavin, and selenium. It should be eaten in moderation due to its high vitamin A and cholesterol content, particularly for individuals with liver or cholesterol concerns.
Fish vs Chicken: Protein Comparison
| Food | Protein per 100g | Calories per 100g |
|---|---|---|
| Chicken breast (raw) | ~22g | 168 kcal |
| Fish (varies by type) | ~15–22g | 80–150 kcal |
Fish offers better omega-3 fatty acids. Chicken breast is higher in lean muscle-building protein per calorie for most common varieties.
Chicken vs Paneer: Protein Comparison
| Food | Protein per 100g | Calories per 100g |
|---|---|---|
| Chicken breast | ~22g | 168 kcal |
| Full-fat paneer | ~19g | 258 kcal |
Chicken delivers more protein at fewer calories than paneer — making it the better choice for high-protein, calorie-controlled diets. For vegetarians, paneer remains the closest equivalent.
FAQs
Is broiler chicken good for health? Broiler chicken is safe when sourced hygienically. Limit excessive consumption due to antibiotic concerns in some poultry farms.
Is chicken good for fatty liver? Yes — lean chicken helps meet protein needs without burdening the liver with saturated fat.
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.
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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 protein goals.
Note: Chicken recipes in India can vary widely based on regional spices, cooking methods, and ingredients. To measure the precise calories and nutrition for your version of a chicken dish, download the Hint app and create your own personalised chicken recipe.
1. Chicken Curry Calories
A flavorful Indian classic made with spices and gravy. 1 small cup (100g) of chicken curry contains 135 kcal, with 53% of calories from protein, 42% from fat, and 5% from carbs.
| Quantity | Calories (kcal) |
|---|---|
| 1 Small Cup (100g) | 135 |
| 1 Medium Cup (200g) | 270 |
| 1 Large Cup (300g) | 405 |
2. Tandoori Chicken Calories
Marinated in yogurt and spices, then grilled. 1 large piece (50g) of tandoori chicken contains 105 kcal, with 69% from fat, 25% from protein, and 6% from carbs.
| Quantity | Calories (kcal) |
|---|---|
| 1 Small Piece (30g) | 63 |
| 1 Medium Piece (40g) | 84 |
| 1 Large Piece (50g) | 105 |
3. Chicken Roll Calories
A street-food favourite wrapped in roti or paratha. 100g of chicken roll contains 233 kcal, with 40% from fat, 40% from carbs, and 20% from protein.
| Quantity | Calories (kcal) |
|---|---|
| 50 grams | 116 |
| 100 grams | 233 |
| 200 grams | 466 |
4. Grilled Chicken Calories and Protein
Lean, juicy, and protein-packed. 1 large piece (50g) of grilled chicken contains 100 kcal, with 62% from fat, 31% from protein, and 6% from carbs.
| Quantity | Calories (kcal) |
|---|---|
| 1 Small Piece (30g) | 60 |
| 1 Medium Piece (40g) | 80 |
| 1 Large Piece (50g) | 100 |
5. Chicken Gizzard Calories
Low-fat, iron-rich organ meat. 100g of chicken gizzard contains 92 kcal, with 80% from protein, 20% from fat.
| Quantity | Calories (kcal) |
|---|---|
| 1 Small Cup (100g) | 92 |
| 1 Medium Cup (200g) | 183 |
| 1 Large Cup (300g) | 275 |
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, 43% from fat, and 11% from protein.
| Quantity | Calories (kcal) |
|---|---|
| 1 Small Cup (100g) | 122 |
| 1 Medium Cup (200g) | 245 |
| 1 Large Cup (300g) | 367 |
7. Chicken Sandwich Calories
100g of a chicken sandwich contains 120 kcal, with 49% from carbs, 22% from fat, and 29% from protein.
| Quantity | Calories (kcal) |
|---|---|
| 50 grams | 60 |
| 100 grams | 120 |
| 200 grams | 180 |
8. Chicken Shawarma Calories
100g of chicken shawarma contains 210 kcal, with 44% from fat, 37% from carbs, and 19% from protein.
| Quantity | Calories (kcal) |
|---|---|
| 50 grams | 105 |
| 100 grams | 210 |
| 200 grams | 420 |
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.
| Quantity | Calories (kcal) |
|---|---|
| 1 Small Piece (30g) | 60 |
| 1 Medium Piece (40g) | 80 |
| 1 Large Piece (50g) | 100 |
10. Chicken Salad Calories
100g of chicken salad contains 123 kcal, with 45% from fat, 37% from protein, and 17% from carbs.
| Quantity | Calories (kcal) |
|---|---|
| 1 Small Cup (100g) | 123 |
| 1 Medium Cup (200g) | 246 |
| 1 Large Cup (300g) | 369 |
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.
| Quantity | Calories (kcal) |
|---|---|
| 1 Small Piece (30g) | 49 |
| 1 Medium Piece (40g) | 65 |
| 1 Large Piece (50g) | 82 |
12. Chicken Noodles Calories
100g of chicken noodles contains 200 kcal, with 55% from carbs, 28% from fat, and 17% from protein.
| Quantity | Calories (kcal) |
|---|---|
| 1 Small Cup (100g) | 200 |
| 1 Medium Cup (200g) | 400 |
| 1 Large Cup (300g) | 600 |
13. Butter Chicken Calories
100g of butter chicken contains 125 kcal, with 73% from fat, 16% from protein, and 10% from carbs.
| Quantity | Calories (kcal) |
|---|---|
| 1 Small Cup (100g) | 125 |
| 1 Medium Cup (200g) | 250 |
| 1 Large Cup (300g) | 375 |
14. Chicken Puff Calories
100g of chicken puff contains 325 kcal, with 52% from fat, 35% from carbs, and 13% from protein. 1 chicken puff is typically 50–60g.
| Quantity | Calories (kcal) |
|---|---|
| 1 Puff (~50g) | ~135 |
| 100 grams | 270 |
| 150 grams | 405 |
15. Chicken Wings Calories
100g of chicken wings contains 258 kcal, with 63% from fat, 36% from protein, and 1% from carbs.
| Quantity | Calories (kcal) |
|---|---|
| 50 grams | 129 |
| 100 grams | 258 |
| 150 grams | 388 |
16. KFC Chicken Calories
100g of KFC-style fried chicken contains 133 kcal, with 63% from fat, 20% from protein, and 18% from carbs.
| Quantity | Calories (kcal) |
|---|---|
| 1 Small Piece (30g) | 80 |
| 1 Medium Piece (40g) | 107 |
| 1 Large Piece (50g) | 133 |
17. Chicken Soup Calories
100g of sweet corn chicken soup contains 101 kcal, with 44% from fat, 32% from protein, and 24% from carbs.
| Quantity | Calories (kcal) |
|---|---|
| 1 Small Cup (100g) | 101 |
| 1 Medium Cup (200g) | 202 |
| 1 Large Cup (300g) | 302 |
18. Chicken 65 Calories
100g of chicken 65 contains 197 kcal, with 70% from fat, 26% from protein, and 4% from carbs.
| Quantity | Calories (kcal) |
|---|---|
| 1 Small Cup (100g) | 197 |
| 1 Medium Cup (200g) | 394 |
| 1 Large Cup (300g) | 592 |
19. Chicken Tikka Calories
100g of chicken tikka contains 125 kcal, with 64% from fat, 23% from protein, and 13% from carbs.
| Quantity | Calories (kcal) |
|---|---|
| 1 Small Cup (100g) | 125 |
| 1 Medium Cup (200g) | 250 |
| 1 Large Cup (300g) | 374 |
20. Chicken Burger Calories
100g of a chicken burger contains 248 kcal, with 55% from fat, 31% from carbs, and 14% from protein.
| Quantity | Calories (kcal) |
|---|---|
| 50 grams | 124 |
| 100 grams | 248 |
| 200 grams | 496 |
21. Chicken Mandi Calories
100g of chicken mandi contains 147 kcal, with 51% from carbs, 33% from fat, and 16% from protein.
| Quantity | Calories (kcal) |
|---|---|
| 1 Small Cup (100g) | 147 |
| 1 Medium Cup (200g) | 293 |
| 1 Large Cup (300g) | 440 |
22. Boiled Chicken Calories
100g of boiled chicken contains 51 kcal, with 45% from protein, 41% from fat, and 14% from carbs.
| Quantity | Calories (kcal) |
|---|---|
| 1 Small Cup (100g) | 51 |
| 1 Medium Cup (200g) | 102 |
| 1 Large Cup (300g) | 154 |
23. Chicken Momos Calories
1 piece (30g) of chicken momo contains 48 kcal, with 48% from carbs, 32% from fat, and 20% from protein.
| Quantity | Calories (kcal) |
|---|---|
| 1 Small Piece (30g) | 48 |
| 1 Medium Piece (40g) | 63 |
| 1 Large Piece (50g) | 79 |
24. Chicken Pakora Calories
100g of chicken pakora contains 202 kcal, with 55% from fat, 29% from protein, and 16% from carbs.
| Quantity | Calories (kcal) |
|---|---|
| 1 Small Cup (100g) | 202 |
| 1 Medium Cup (200g) | 405 |
| 1 Large Cup (300g) | 607 |
Final Thoughts
Whether you're looking to build muscle, manage your weight, or improve your heart health, chicken is an excellent fit. At 168 kcal and 21.8g of protein per 100g, chicken breast is one of the most efficient protein sources available — outperforming paneer and most fish on protein per calorie.
The key is to choose the right preparation method: grilled, boiled, or roasted chicken keeps calories low and protein high, while fried preparations and rich gravies add significant calories from oil and fat.
Download the Hint app to start logging your meals, explore personalised plans, and make your nutrition smarter today.
Explore More
- Calorie Tracking Guide for Indians
- Indian Food Calorie Calculator
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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, diabetes, and metabolic health. At Clearcals, she leads the nutrition strategy behind the Hint app, helping users achieve their goals with science-backed guidance.
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