If you’ve ever wondered how much protein’s in a kilogram of poultry, you’d like rock-solid, reliable information. Poultry’s one of the choice protein sources of many people looking to build muscles, shed a little flab, or stay generally healthy. Knowing precisely how much protein you are consuming really assists with menu planning, monitoring macros, and surprises. Here’s an article that will detail the protein content of raw and cooked poultry, different cuts, compare it with other foods, and answer frequently asked questions so you can use the information with confidence.
Quick Answer Protein in 1 Kg of Raw Chicken
When you buy 1 kg raw chicken breast, skinless and boneless, you usually get about 22–24 grams of protein per 100 grams raw. That means 1 kg raw gives roughly 220–240 grams of protein. For darker cuts like thighs or drumsticks (without skin), the protein is lower raw, closer to 17–20 grams per 100 grams, so 1 kg gives 170–200 grams protein.These values depend on chicken breed, feed, and freshness. But they give a reliable baseline if you measure raw weight.
Here is a table with average protein in 1 kg raw chicken by cut:
| Cut / Part | Protein per 100g (raw) | Protein in 1 kg (raw) |
| Skinless, Boneless Breast | 22‑24 g | ~ 220‑240 g |
| Thigh (skinless) | ~ 19 g | ~ 190 g |
| Drumstick (no skin) | ~ 18‑19 g | ~ 180‑190 g |
| With skin, mixed cuts | ~ 18‑20 g | ~ 180‑200 g |
Protein Content After Cooking
Cooking changes weight. Meat loses water. That means protein grams per weight go up. If you cook that 1 kg raw breast, the cooked weight might drop to 600‑700 grams, depending on how you cook it (bake, grill, roast). But the total amount of protein stays almost the same — what changes is density.
So if raw 1 kg breast gives ~ 230g protein, cooked you might have ~ 230g protein too, but in less than 1 kg of cooked meat. This matters when you track macros. Always check whether the data refers to raw or cooked weight. Healthline notes cooked breast gives ~ 31g protein per 100g, thighs ~ 25g, drumsticks ~ 24g.
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Breakdown by Cut and Part
Different chicken parts have different protein contents because of muscle type, fat, skin, and bone. Breast meat is the leanest and has the highest protein per weight. Thighs and drumsticks have more fat and sometimes skin, which lowers protein density. Wings have less meat relative to bone and skin, so protein per 100g tends to drop.
If you eat a whole chicken, edible meat after removing bones and fat is less than 1 kg even if raw; protein amount is lower because of parts you don’t eat. For example, 1 kg whole raw chicken might yield 500‑600g of edible cooked meat. Thus the protein you get from a whole chicken will often be 150‑200g, depending on how much white vs dark meat, skin, bones, etc.
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Factors Affecting Protein Content in Chicken
Many things change how much protein you actually get when you eat chicken. First, cut (breast vs thigh vs wing) matters. Second, skin and bone reduce edible protein and add fat. Third, the cooking method (grill, bake, boil) changes water loss so cooked weight and protein per 100g vary. Fourth, bird quality (feed, age, breed) can make slight differences. Fifth, raw vs cooked weight – always know which one you are using.
Comparison with Other Protein Sources
Chicken is great, but how does it stack up to other foods?Here is a comparison table of protein per 100 grams for chicken and some other sources.You see chicken breast often wins on protein density. But other sources bring vitamins, fats, or fibers that chicken does not. So a balanced diet mixes protein sources.
| Protein Source | Protein per 100g (typical, cooked or edible) |
| Chicken Breast | ~ 31 g |
| Salmon | ~ 20‑25 g |
| Lean Beef | ~ 26‑30 g |
| Eggs (whole) | ~ 12‑13 g |
| Lentils (cooked) | ~ 8‑10 g |
Protein Absorption & Bioavailability
Not all proteins are absorbed equally. Chicken has a complete amino acid profile, which means it has all essential amino acids. That helps your body use protein efficiently. Also cooking denatures proteins which makes them easier to digest. But overcooking can reduce digestibility or burn amino acids.
An example: someone eating 100 grams cooked chicken breast gets ~ 31 grams protein. The body may absorb almost all of it if chicken is cooked properly. Busy athletes often split chicken over meals because muscles can only use a certain amount of protein at once (about 20‑40g per meal depending on many factors). Eating 1 kg chicken at once won’t make your body use all the protein at once efficiently.
How to Maximize Protein Intake From Chicken
Choose lean cuts like breasts without skin. Use cooking methods that lose less water/juices (grilling, baking) rather than deep frying. Remove skin if you want protein density over fat. Also weigh raw meat, use nutritional data accordingly so you don’t over- or under‑estimate protein intake.
If your protein goal is high (for muscle building, etc.), split chicken portions across meals rather than eating huge chunks at once. Combine chicken with other sources (legumes, eggs, dairy) for nutrient diversity.
Case Study Tracking Protein With 1 Kg Chicken
A person named Sara wants to reach 150 grams of protein per day. She eats raw chicken breast as her main protein source. Sara buys 1 kg raw chicken breast. From our data she knows 1 kg raw breast ≈ 230g protein. She cooks it into several meals.
Each cooked meal gives different weights because of water loss. Sara splits the cooked meat into 5 equal meals. She gets roughly 46‑50g protein per cooked portion. She combines eggs and veggies. At the end of day she comfortably exceeds her 150g target without overeating calories by using lean cuts and proper portioning.
Real-Life Example Using 1 Kg Chicken in Meal Planning
Let’s look at a real situation. This helps understand how much protein in 1 kg of chicken works in everyday life. Suppose David is a 30-year-old man who works out four days a week. He needs about 160 grams of protein per day to support muscle growth and recovery.He buys 1 kg of raw chicken breast, skinless and boneless. Based on trusted sources like USDA and Healthline, 1 kg of this cut gives him around 230 to 240 grams of protein in total. That’s more than his daily requirement.
David cooks the entire 1 kg in one go. After baking, it shrinks to about 650 grams cooked meat due to water loss. But the total protein stays the same, even if the cooked weight is less. He divides it into four meals, each giving about 57 to 60 grams of protein. He adds rice, vegetables, or eggs to balance the meal. With this method, he easily hits his daily protein goals without needing protein shakes.
Final Notes Key Takeaways About Protein in Chicken
Chicken is not just tasty. It’s also one of the best natural sources of protein. If you’re tracking macros or building muscle, knowing how much protein is in 1 kg of chicken can make a big difference. The highest protein comes from skinless chicken breast, which gives around 220 to 240 grams of protein per 1 kg raw.
When cooked, the weight goes down, but the protein stays almost the same. That’s why it’s important to know if your values are for raw or cooked chicken. Different cuts like thighs and drumsticks give less protein, especially if they have skin or bone. Whole chickens give even less per 1 kg because part of the weight is bone and skin.
FAQ’’s
What is the protein amount in 1 kg cooked chicken breast?
Cooked from 1 kg raw breast, total protein ≈ 220‑240g. Because cooking removes water, the cooked meat weighs less, but protein stays the same from the original raw weight.
Does skin increase or decrease protein content?
Skin adds fat and calories. Protein per 100g drops when skin is included, because more of the weight is fat and non‑muscle tissue.
If I measure chicken after cooking, how do I estimate protein?
Measure raw weight if possible. If using cooked weight, use nutritional tables that specify cooked cut and method (grilled, roasted, etc.). For example, cooked breast ~ 30‑32g protein per 100g cooked.
Is protein content the same in free‑range vs factory‑farmed chicken?
There are small differences due to diet, muscle activity, age. But for protein grams per 100g edible meat, differences are minor. What changes more is fat, texture, flavor.
How accurate are nutrition labels?
Labels often average values. There is natural variation. Use values as estimates. Always check whether the label refers to raw or cooked meat, with or without skin. Use trusted sources like USDA or Healthline for better precision.
Conclusion
Understanding How Much Protein Is in 1 Kg of Chicken helps you make smarter choices. One kilogram raw chicken breast, skinless and boneless, gives about 220‑240 grams protein, while darker or skin‑on parts yield less. Cooking concentrates the protein per weight because water leaves, but total protein remains about the same as when raw. Use cuts wisely, track raw vs cooked weight, and mix protein sources to meet your goals. When you know the real numbers, you cook, eat, and plan better.
