Protein Content in Chicken
The amount of protein in chicken depends on the cut and cooking method, but here's an approximate breakdown for 100g of chicken:
Chicken Breast (Skinless, Cooked):
- Protein: 31g
- Calories: 165 kcal
- Fat: 3.6g
Chicken Thigh (Skinless, Cooked):
- Protein: 25g
- Calories: 209 kcal
- Fat: 9g
Chicken Drumstick (Skinless, Cooked):
- Protein: 27g
- Calories: 172 kcal
- Fat: 5.7g
Note: Cooking methods (boiling, grilling, frying) may slightly affect protein content.
Protein Requirement for Fat Burning and Muscle Building
Protein needs vary based on your weight, activity level, and goals:
1. For Fat Burning:
- Goal: Preserve muscle mass while losing fat.
- Protein Requirement:
- 1.2–1.6g of protein per kg of body weight daily.
- Example: If you weigh 70kg, you need 84–112g of protein daily.
2. For Muscle Building:
- Goal: Promote muscle repair and growth.
- Protein Requirement:
- 1.6–2.2g of protein per kg of body weight daily.
- Example: If you weigh 70kg, you need 112–154g of protein daily.
Protein Gap with 100g of Chicken
If you're consuming 100g of chicken daily (providing 31g protein from chicken breast):
- For Fat Burning: You’ll need an additional 50–80g protein from other sources.
- For Muscle Building: You’ll need an additional 80–120g protein.
Additional Protein Sources
To meet your daily protein needs:
Animal-Based:
- Eggs (1 large egg = 6g protein).
- Fish (e.g., salmon, tuna: 22–25g protein per 100g).
- Dairy (e.g., Greek yogurt: 10g protein per 100g; Cottage cheese: 12g per 100g).
Plant-Based:
- Lentils (9g protein per 100g cooked).
- Chickpeas (7g protein per 100g cooked).
- Tofu (10g protein per 100g).
- Nuts and seeds (e.g., almonds: 6g protein per 30g).
Supplements:
- Whey or plant-based protein powder (20–25g protein per scoop).
Summary
- 100g of chicken breast provides 31g protein.
- For fat burning, aim for 1.2–1.6g protein per kg body weight daily.
- For muscle building, aim for 1.6–2.2g protein per kg body weight daily.
- Supplement your chicken intake with other protein-rich foods to meet your goals effectively.