Protein is an important macronutrient that plays many critical roles in the body. It helps build and repair tissues, synthesizes hormones and enzymes, transports molecules, and more. For these reasons, it’s important to make sure you’re consuming enough high-quality protein in your diet. But how much chicken contains 100g of protein?
How Much Protein We Need Per Day
The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day for adults. This equates to:
- 56g per day for the average sedentary man
- 46g per day for the average sedentary woman
However, many experts believe the RDA underestimates the average requirements. Higher intakes may be optimal for maintaining muscle mass, supporting strength training, and promoting weight loss.
Here are general protein recommendations based on activity levels:
- Sedentary: 0.8–1.0g per kg body weight per day
- Moderately active: 1.0–1.4g per kg body weight per day
- Active: 1.4–2.0g per kg body weight per day
For a 70kg person, this equates to:
- Sedentary: 56–70g per day
- Moderately Active: 70–98g per day
- Active: 98–140g per day
Consuming 100g of protein per day is a reasonable target for most healthy adults looking to maintain or build muscle through strength training.
Chicken as a High-Quality Protein Source
Chicken breast is one of the best sources of high-quality protein. Here’s how 3 ounces (85 grams) stacks up (1):
- Calories: 142
- Protein: 27g
- Fat: 3g
- Carbs: 0g
Chicken is considered a complete protein source since it provides all nine essential amino acids required in the diet. It has a high biological value and protein digestibility score.
Some key benefits of chicken protein include:
- Builds and repairs muscle tissue
- Boosts strength and exercise performance
- Increases satiety and promotes weight loss
- Supports bone health
- May lower blood pressure
Chicken protein is versatile and easy to add to many dishes like salads, sandwiches, pasta, and more. It’s also affordable and widely accessible.
How Much Chicken for 100g Protein?
Now let’s calculate how much cooked chicken breast you would need to eat to get 100g of protein.
With 27g protein in 85g of chicken:
- 100g chicken has approximately 32g protein
To get 100g protein you would need:
- 100g protein / 32g protein per 100g chicken = 312g chicken
This equals approximately:
- 10.5 ounces chicken breast
So in total, you would need to eat around 10.5 ounces or 312g of cooked chicken breast to get 100g of protein.
Summary
To summarize, here’s how much chicken you need for 100g protein:
- Chicken breast contains approximately 32g protein per 100g
- To get 100g protein you need 312g or 10.5oz chicken breast
Nutrition Facts for 312g Chicken Breast
Here is the full nutrition breakdown for 312g or 10.5oz of cooked chicken breast (2):
| Nutrient | Amount |
|---|---|
| Calories | 444 |
| Protein | 100g |
| Fat | 9g |
| Saturated Fat | 2g |
| Carbs | 0g |
| Sugar | 0g |
| Fiber | 0g |
| Sodium | 460mg |
As you can see, 312g of chicken packs 100g protein with 444 calories and 9g fat. It’s an excellent source of lean, low-calorie protein.
Chicken Meals to Get 100g Protein
Here are some meal ideas that provide 100g protein from chicken:
10oz Grilled Chicken Breast
- 10oz chicken breast (312g)
- 1 cup roasted broccoli
- 1/2 cup brown rice
Chicken Salad Sandwich
- 10oz chicken breast, chopped (312g)
- 1 stalk celery, diced
- 2 tbsp light mayo
- Lettuce, tomato, whole grain bread
Chicken Stir Fry
- 10oz chicken breast, diced (312g)
- 1 cup broccoli
- 1 cup carrots
- 1 cup brown rice
- 2 tbsp reduced sodium soy sauce
These meals provide around 100g high-quality protein to support muscle growth and repair. Add spices, herbs, and other veggies you enjoy.
Other Sources of 100g Protein
While chicken breast is a top source of protein, other options can provide 100g protein as well. Here are a few examples with serving sizes (3, 4, 5, 6):
| Food | Serving Size |
|---|---|
| Salmon | 256g or 9oz |
| Lean beef | 300g or 10.5oz |
| Tofu | 700g or 24.5oz |
| Lentils | 700g or 24.5oz (cooked) |
| Kidney beans | 675g or 24oz (cooked) |
| Chickpeas | 725g or 25.5oz (cooked) |
Seafood, lean red meat, plant-based proteins like beans and tofu can all provide 100g protein per serving. Aim for a variety of protein sources.
Tips to Get 100g Protein Each Day
Here are some tips for getting 100g protein from chicken and other foods:
- Eat 10-11oz chicken breast at meals
- Snack on nuts, Greek yogurt, protein shakes
- Include beans, lentils, tofu in meals
- Eat eggs, cottage cheese, edamame
- Choose protein-rich foods at each meal
- Follow portion sizes based on protein content
- Track your intake to ensure enough protein daily
Focus on getting protein from whole, minimally processed sources for optimal health.
Health Benefits of Eating 100g Protein
Consuming around 100g protein daily offers many benefits like:
- Builds muscle: Protein provides amino acids for muscle protein synthesis. Higher intake promotes muscle growth with strength training.
- Increases satiety: Protein is the most filling macronutrient. Eating adequate protein keeps you satisfied between meals.
- Aids weight loss: Protein boosts metabolism and reduces appetite, helping create a calorie deficit.
- Supports bone health: Protein helps absorb and retain calcium for improved bone mineral density.
- Manages blood sugar: Protein slows digestion, leading to smaller blood sugar spikes after meals.
Aim for around 100g protein daily from nutrient-dense whole foods for optimal health as part of a balanced diet.
Potential Downsides of High Protein Intakes
While protein is vital, too much can cause potential issues. Here are some downsides of excessive protein intake:
- Stress on kidneys: High protein puts extra strain on the kidneys to remove waste products.
- Calcium loss: Increased calcium excretion may raise osteoporosis risk if intake is very high.
- Weight gain: Excess calories from protein sources leads to fat gain, not more muscle.
- Dehydration: Processing high protein needs more fluid which may cause dehydration.
- Gastrointestinal issues: Too much protein can cause bloating, gas, diarrhea for some.
Most healthy adults can safely consume 100g protein daily from whole foods. But mega-doses over extended periods may lead to issues.
Who May Need More Than 100g Protein
Here are instances where more than 100g protein may be beneficial:
- Athletes or heavy strength trainers: Help repair and build muscle from intense workouts.
- Large individuals: Larger bodies need more protein overall.
- Aggressive dieting: Preserves lean mass in very low calorie diets.
- Injuries: Supports wound healing and recovery processes.
- Surgery: Counteracts loss of protein from trauma or fasting.
- Burn victims: Replaces damaged tissues and proteins.
Talk to your healthcare provider to determine your individual protein needs for optimal health, especially if recovering from injury or illness.
Should You Consume 100g Protein If You’re Sedentary?
If you live a mostly sedentary lifestyle, you likely don’t require 100g protein daily. Here’s a look at suggested intake based on activity levels (7):
- Sedentary: 0.8-1.0g per kg bodyweight per day
- Moderately Active: 1.0-1.4g per kg bodyweight per day
- Very Active: 1.4-2.0g per kg bodyweight per day
For a 150 pound (68kg) sedentary person, this equals about 55–68g protein daily. Consuming 100g or more may lead to excess calorie intake.
Too much protein can strain the kidneys and may cause weight gain if calories are in excess. Focus on the dietary reference intake of 0.8g per kg if you are sedentary and have no special protein needs.
Should Seniors Consume 100g Protein?
Seniors generally need higher protein intake to help prevent age-related muscle loss. The dietary reference intake is 0.8g/kg, but research shows that 1.0–1.2g/kg is optimal for those over 65 years old (8).
For a 150 pound (68kg) senior, this equals 68-82g protein daily. Consuming up to 100g protein is likely beneficial for healthy aging.
Higher protein helps seniors build muscle, recover from illness or injury, and prevent osteoporosis. Seniors should focus on getting protein from high-quality sources like chicken, fish, dairy, and beans.
Is 100g Plant-Based Protein Enough?
You can get adequate protein on a vegan or vegetarian diet, though it may take more planning. Here are some tips for getting 100g plant-based protein (9):
- Eat legumes like beans, lentils, chickpeas daily
- Choose high protein grains like quinoa, amaranth, buckwheat
- Snack on nuts, seeds, nut butter
- Eat tofu, tempeh, seitan as meat substitutes
- Include protein-rich vegetables like spinach, broccoli
- Enjoy vegan protein sources like edamame, spirulina, nutritional yeast
- Drink protein shakes or smoothies made with protein powder
With some extra planning, vegans and vegetarians can easily meet daily protein needs for optimal health.
Bottom Line
Chicken breast is an excellent source of lean protein, with around 32g protein per 100g. To obtain 100g protein, you would need to eat approximately 312g or 10.5 ounces of cooked chicken breast.
Consuming around 100g protein daily can benefit muscle growth, weight management, bone health, and overall nutrition. Focus on getting protein from high-quality whole food sources as part of a balanced diet.
