Protein in 200 gm Chicken - 62g | Raw vs Cooked & Cut-Wise Breakdown

The protein in 200 gm chicken will depend largely on two things - the cut (breast, thigh, drumstick, wing) and whether you’re weighing it raw or cooked. There is 48–62g of protein per in 200g chicken (depending if its breast or thigh) that is not including how much it weighs raw or cooked. Often raw chicken will have a lower protein number per 200g as it has more water in the meat, and cooked chicken becomes more densely packed with protein after the water is removed. For the most commonly consumed, cooked skinless chicken breast (200g) is the highest in protein with ~62g protein followed by all other cuts providing slightly less protein for the same 200g cooked portion of: - thigh meat - drumstick meat - wings

 

There is between 48-62 grams of protein in 200g of chicken, dependent on the cut and if it’s weighed raw or cooked.

 

Chicken Cut Protein Per 200g

The breast is the leanest cut with the most protein and fat content.

• Cooked Skinless Chicken Breast: ~62 g.
• Chicken Thigh, Cooked, Skinless: ~48–50 grams.
• Chicken Drumstick (Cooked, Skinless): ~56 grams.
• Chicken Wing (Cooked, No Skin): ~48g.

 

Raw vs. Cooked Weights

The weight of chicken changes as water is lost during cooking, which in turn concentrates the protein:

• Uncooked Chicken Breast (200g): Will provide around 45–46 grams of protein.
• Simple Cooked Chicken Fillets (200g): Around 62g of protein.

 

Protein in Different Chicken Cuts 

Here is a cut-wise protein breakdown for a 200g serving, in grams plucking numbers from the USDA Food Data Central to make sure that it’s database-driven (you can find them through My Food Data). Protein differences come mostly from cut, skin on vs. ff and whether you’re referring meat-only or meat+skin (and in practice your bone-in weight may reduce the edible-meat protein that you actually get).

Chicken Breast

Uncooked Chicken Breast (without skin, boneless, meat only)

• Protein per 100g: ~22.7g
• Protein per 200g: ~45.4g

 

Chicken Breast Meat Roasted Cooked, meat only

• Protein per 100g: ~31.1g
• Protein per 200g: ~62.2g

 

Chicken Thigh

Roasted Meat of Chicken Thigh (meat only)

• Protein per 100g: ~24.8g
• Protein per 200g: ~49.6g

 

Chicken Drumstick

You’ll have a slight range depending on cooking method (roasted vs stewed).

Cooked Drumstick (meat only, roasted / skin removed)

• Protein per 100g: ~24.3g
• Protein per 200g: ~48.6g

 

Cooked Drumstick (meat only, stewed)

• Protein per 100g: ~27.3g
• Protein per 200g: ~54.6g

 

Chicken Wing

Wings is the biggest issue, because “200g wings” could be meat only or meat + skin (and sometimes it's bone-on).

Wing, cooked (meat+skin, roasted)

• Protein per 100g: ~23.8g
• Protein per 200g: ~47.6g

 

Cooked Wing (meat only, roasted — more or less skinless)

• Protein per 100g: ~30.0g
• Protein per 200g: ~60.0g

 

Quick practical note (important)

If you’ve still got bone-in chicken (wings/drumsticks), 200g on the scale is not 200g edible meat, so your actual protein consumption will be below “meat-only” figures.

 

Why Chicken is the Best Protein Source

Chicken is commonly referred to as the “best” protein for good reason: It integrates high-quality protein with excellent amounts of protein-per-calorie, convenience and price (especially if you opt for skinless chicken breast). Here’s why it matters (with data):

 

1) High protein for relatively low calories

Cooked/roasted chicken breast is roughly 31.1g protein per 100g, and about 165 kcal for the same weight (it's very densely high in protein).

That’s why a lot of people rely on chicken breast to hit protein goals without sending calories through the roof.

 

2) “High-quality” protein (great amino acid profile)

Animal proteins such as that of the chicken are typically highly bioavailable, which means they contain a very good package of amino acids needed for body repair and maintenance of muscle.

 

3) Easy to choose a lean option (helps with fat loss or clean bulking)

"If you've ever read diet advice, it always says to eat lean meats and says explicitly to choose skinless chicken breast so as not to ingest extra saturated fat.

 

4) Versatile and easy to meal-prep consistently

It’s versatile for all cuisines and cooking methods (grilled, baked, boiled, air fried), great for portioning — that compatibility is a large part of why it is so effective with fitness plans (eating meals over and over without counting macros).

 

5) Fits many diets (zero carbs naturally)

With zero carbs on plain chicken, it works for high-protein diets or low-carb diets (and everything else in between).

 

6) Works well for training-focused nutrition

For individuals who exercise, protein intake is a key consideration for adaptation and recovery in the context of sports nutrition-centric recommendations endorsing higher protein intakes (usually ~1.4–2.0 g/kg/day for most exercising individuals). Chicken makes it easy to meet those goals with whole foods.

 

Important note

Chicken is the best, but not the only best. Fish, eggs, dairy products, or plant-based sources like legumes and soy can also be great —“best” depends on your budget, digestion status, ethical views, and quality of the rest of your diet. Harvard also stresses the importance of picking healthy protein sources and overall “protein package,” not just grams.

Nutrition Facts for 200 grams of chicken

Raw Chicken Breast (200g, skinless/boneless)

• Calories: ~240kcal in 200g of raw chicken breast
• Protein: ~44.9 g in 200g raw chicken breast
• Fat: ~5.2 g in 200g of raw chicken breast
• Carbs: 0g in 200c raw chicken breast

 

Cooked Chicken Breast (200g, roasted, meat only)

• Calories: ~330kcal per 200g cooked chicken breast
• Protein: ~62.0g per 200g cooked breast of chicken
• Fat: ~7.1 g in 200g of cooked chicken breast
• Carbs: 0 g for 200g cooked chicken breast

 

Chicken Thigh (200g, cooked, skinless, meat only)

• Calories: ~359kcal for 200g cooked chicken thigh
• Protein: 49.5g in 200g grilled chicken thigh piece
• Fat: ~16.4g per 200g (two thighs) of cooked chicken thigh
• Carbohydrates: 0 g in the chicken thigh (200g) cooked on one method.

 

Chicken Drumstick (200g, cooked, skinless, meat only)

• Calories: ~310 calories in 200g cooked chicken drumstick
• Protein: ~48 g per 200g serving of cooked chicken drumstick
• Fat: ~11.5g per 200g cooked chicken drumstick
• Carbs: 0g in 200 g cooked chicken drumstick

 

Chicken Wings (200g, cooked, roasted, meat + skin)

• Calories: ~508 kcal in 200 g cooked chicken wings (flesh + skin)
• Protein – ~47.5 g in 200g of cooked chicken wings (meat + skin)
• Fat: ~33.6 g in 200g cooked chicken wings (meat + skin)
• Carbs: 0 g in 200g cooked chicken wings (leg + backside)

 

Chicken Wings (200g, cooked, roasted, meat only)

• Calories: ~400 calories per 200g cooked chicken wings (meat only)
• Protein: ~61.5 g per 200g cookedchicken wings (meat only)
• Fat: ~16.9g in 200g (cooked) beef wings (no skin)
• Carbs: 0 g per 200 g cooked chicken wings (meat only)

 

When Chicken Isn’t Convenient: A Quick Protein Alternative (Whey Protein)

It's one of the best whole foods as far as protein is concerned, but it can be hard to cook and prepare every day — especially if you have a busy schedule and travel a lot or if your “post-workout meal” is hours after you finish working out. A whey protein supplement makes it easier to get to your desired daily protein intake. Denz-Lean Whey Protein To Help You Gain Lean Mass – 22g protein per serving (40g scoop) and 5 g BCAA for example.

 

It’s formulated for muscle building and recovery, so you can get the gains you want mix 1 heaping scoop (40g) into 8 fl oz of cold water or milk You can shake it up or stir with a spoon, just add more liquid to meet your taste preference!. It comes in a pack size of 25 servings, which makes it ideal for daily consumption.

 

Does Cooking method change protein?

Protein amount vs protein quality

Cooking doesn’t magically erase protein from your food, but it can compromise the structure and oxidation level of some proteins and increase their digestibility.

A 2023 study comparing common home cooking methods (boiling, roasting, microwaving, stir-frying and deep-frying) discovered:

• Protein oxidation was highest in deep-fried and roasted chicken, and lowest in boiled products.
• Frying (stir- and deep-) led to changes in structure and lower gastrointestinal digestibility; roast was “moderate.

It also included gut-fermentation-related stats (how cooking method may alter downstream effects): roasting chicken caused 49 new intestinal flora species, a Chao 1 index of 356.20 and Simpson index of 0.88 in their fermentation study.

 

The practical takeaway

If your primary focus is lean, predictable macros, select: boiled, steamed, baked, grilled (with very little added fat).

If taste is all you care about and calories aren’t a concern, frying can be the way to go — but oil adds calories fast, and digestibility may suffer compared to gentler methods.

 

The biggest mistake people make: weighing the wrong 200g

When you say “200g of chicken,” you need to clarify what 200g means:

• 200g of raw chicken breast is not equal to 200g of cooked chicken breast (because the water is lost, and therefore the weight differs)".
• 200g wings/drumsticks may have bone weight (we always eat less than what the scale shows).
• “With skin” vs “without skin” can alter fat and calories tremendously.

But if you prefer consistency, follow one rule and stick with it:

• Always weigh raw (for best consistency from meal to meal), or
• always measure by the ounce cooked meat only (easiest for ready-to-eat tracking).

 

How to Maximize Protein Intake from Chicken?

To get the most protein from a chicken, concentrate on the lean cuts, correct measuring and cooking methods that will not add useless calories. Chicken breast (particularly skinless) is the most protein-rich choice, but you can also see good results from thighs, drumsticks and wings if you pay attention to portion size. The most common offense is comparing raw vs cooked weights—raw chicken contains more water, so protein appears lower, but as it cooks down, you’ve packed in more protein. NOTE: Weight for bone-in pieces are higher because you must account for your bones adding weight and no protein, so use just your edible meat to weigh and you’ll be much more accurate.

 

• Opt for skinless chicken breast with the highest protein per serving.
• Consistent measurement: either raw all the time, or cooked all the time (no mixing).
• Opt for fat-free cuts (bone-in varieties will weigh less in terms of actual meat protein you're getting).
• Cook in high-protein methods: grill, bake, roast, boil until tender, steam or air-fry with a minimum of oil.
• And steer clear of deep frying and heavy sauces — protein remains about the same, but the calories climb quickly.
• Spread intake throughout the day (i.e., 100–150g cooked chicken per meal) in order to reach daily protein goals effortlessly.
• Pair with high fiber sides (salad/veggies) for increased satiety and digestion.

 

If I eat 200g chicken daily, is it safe?

Most people can safely include 200-300g chicken in their daily diet without the risk of it promoting any significant weight gain, provided they’re cooking and storing the bird properly and your overall diet is well maintained.

• Balance is important: Don’t only eat chicken for your daily source of protein. Swap in eggs, fish, dairy products, legumes or tofu/paneer to avoid nutrient deficiency.
• Method of cooking counts: Make it grilled/boiled/baked/air-fried on most days; curtail deep-fried or heavy, creamy/oily preparations.
• Food safety is important: Properly cook chicken and store leftovers to reduce risk of foodborne illness.
• Health Conditions: If you have kidney disease, gout/high uric acid, liver conditions or other medical limitations on protein, ask your doctor or dietitian for your individual limit.

If you share your goal (fat loss, muscle gain, other?), and your weight with me, I can give you a realistic protein per day target and what 200g chicken looks like relative to that.

 

Protein math you can use for any chicken portion (not just 200g)

They start searching “protein in 200 gm chicken” as most people are looking for a solid number, something they can rely on. The issue is: in reality, your chicken portion is rarely exactly 200g, and even if it were, the protein can still differ based on raw vs cooked, bone-in vs boneless, how much water was lost when cooking.

Here’s how to make your protein tracking simple and its data accurate without memorizing dozens of charts.

 

Step 1: Choose the right reference point (raw or cooked)

• If you are someone who always weighs raw, input as a raw entry in your tracking app.
• If you always weigh cooked, then an entry for it cooked (roasted/grilled/boiled).

 

Step 2: Employ this easy formula.

The protein in your portion = (protein per 100g) × (your grams ÷ 100)

 

Example (cooked chicken breast):

So what if your reference is 31g protein/100 cooked chicken breast?

• 150g cooked≈31 x 1.5 ≈~46.5g protein
• 220g cooked ≈ 31 × 2.2 = ∼68g protein

So, with the one method, you can maintain consistency even though your portion is 140g today and it’s 215g tomorrow.

 

Raw to cooked conversion (why your “200g” keeps changing)

One of the primary reasons people get mixed up about weight is that as chicken cooks, it loses water, so the weight goes down. That means:

• 200g raw chickens shrinks less than 200g cooked, but
• protein becomes " dense" per 100g (no water).

In most of the popular way to cook, with meat weight falls about 20-30% depending on heat and time (grilled Roasted / pan a lot less weight, boiling it depends on how long you boil). In practical terms, here’s why someone can say:

• “I ate 200g chicken” …but they actually weighed it raw one day and cooked the next day.

 

Best practice for consistency:

Pick one rule and keep it:

• Rule A: Measure everything raw (most consistent with home meal prep)
• Rule B: Weigh everything cooked (far more practical if you buy ready-to-eat meals)

 

How much chicken do you need to hit common protein targets?

So rather than the average “protein in 200g chicken”, for lots of people it’s actually about getting to 25g, 30g, or even 50g protein per meal (because then you’re doing easy meal planning!).

You can extrapolate (using something like a conventional cooked chicken breast (~31g protein / 100g_, for example) that :

• 26g protein ≈ 3.5 oz /100g cooked chicken breast
• ~30g protein ≈ 100g chicken breast (cooked)
• ~50g protein ≈ 160g chicken breast (cooked)
• ~60g protein ≈ 190-200 cooked chicken breast

This is why 200g of cooked chicken breast is a widely-regarded as a “fitness portion”, it’s safe and sound in the area of ~60g protein.

 

High-protein meal building

There are a lot of people who can eat chicken every day — until it’s just dry and the same and difficult to follow. The key is to alter the format, not just the flavor.

3 that remain high-protein and -digestible formats:

• Chicken mince (keema-style): quick to cook, great with veggies, good for wraps/bowls
• Shredded chicken: Cook a big batch of this basic protein, then use shredded chicken for salads, sandwiches, sliders or tacos.
• Chunks of chicken (like tikka): convenient to serve, high satiety.

 

Smart pairing idea:

Feature chicken as a protein base and alternate the carb/fiber sides:

• Chicken + rice + salad
• Chicken + roti + veggies
• Chicken + potatoes + curd salad
• Chicken + quinoa + sautéed leafy greens

This maintains high compliance without altering the “macro logic.”

 

Key Takeaways

• Cooked 200g chicken breast (approx.) gives somewhere between ~59–62g protein
• 200g raw chicken breast seems low on paper (~44-46g protein) because there's more water in raw meat
• 100g of cooked chicken breast ≈ 31g of protein and ~165kcal (a simple popular approximation).
• Calories vary primarily due to oil, skin and method of cooking
• Boiling/steaming/grilling/baking/air-frying (whichever is easier for the most lean results)
• Thighs are tastier but fatty; wings more difficult to follow due to fat + bone and sauce
• Chicken also offers beneficial vitamins and minerals, besides protein.

 

Conclusion

If you are looking for the simplest response to “protein in 200 gm chicken,” the #1 factor is that it should be clarified whether it is weighed raw or cooked and excluding/including bones.

• 200g of raw chicken breast will give you ~45–46g protein.
• 200g cooked chicken breast sits at around ~62g protein.

With other cuts this ranges commonly in “high 40s to mid-50s” per 200g depending on cut and cooking type – exactly why the quoted range of practical 48–62g is so useful for real-world monitoring.