Short answer: 100 g of raw chicken breast has 23 g of protein. Fried or boiled, it is 27.7–30 g per 100 g.
Protein per 100 g and per portion
| Chicken breast | Protein per 100 g | kcal per 100 g | Protein in 150 g |
|---|---|---|---|
| Raw | 23 g | 111 | 34.5 g |
| Boiled | 30 g | 135 | 45 g |
| Fried without fat | 29.1 g | 134 | 43.7 g |
| Fried in fat | 27.7 g | 153 | 41.6 g |
From the Norwegian Food Composition Table: raw1, boiled2, fried without fat3 and fried in fat4. 150 g is the table’s portion for cooked breast.
Raw or cooked weight?
The figure depends on when you weigh. If you weigh the breast raw, count 23 g per 100 g. If you weigh it cooked, count 27.7–30 g.
Tool: 30 g of protein from chicken
- 130 g of raw breast, or 103 g of fried breast.
- For comparison, per 100 g: turkey breast5 34.8 g, pork tenderloin6 29.6 g, tuna in water7 24.1 g.
- More foods: High-protein foods. Lunch with chicken: High-protein lunch.
Questions
How much protein is in 100 g of chicken breast?
23 g raw, 27.7–30 g fried or boiled.
How much protein is in a portion of chicken breast?
150 g of breast fried without fat has 43.7 g.
How much chicken breast do I need for 30 g of protein?
130 g raw or 103 g fried.
References
Every link in the text points to its source. The number after it refers to this list.
- Mattilsynet. Norwegian Food Composition Table 2026: Chicken breast, raw. Norwegian Food Safety Authority, 2026. accessed 2026-10-19
- Mattilsynet. Norwegian Food Composition Table 2026: Chicken breast, boiled. Norwegian Food Safety Authority, 2026. accessed 2026-10-19
- Mattilsynet. Norwegian Food Composition Table 2026: Chicken breast, fried without fat. Norwegian Food Safety Authority, 2026. accessed 2026-10-19
- Mattilsynet. Norwegian Food Composition Table 2026: Chicken breast, fried in fat. Norwegian Food Safety Authority, 2026. accessed 2026-10-19
- Mattilsynet. Norwegian Food Composition Table 2026: Turkey breast, roasted. Norwegian Food Safety Authority, 2026. accessed 2026-10-19
- Mattilsynet. Norwegian Food Composition Table 2026: Pork tenderloin, fried. Norwegian Food Safety Authority, 2026. accessed 2026-10-19
- Mattilsynet. Norwegian Food Composition Table 2026: Tuna in water, drained. Norwegian Food Safety Authority, 2026. accessed 2026-10-19
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