Protein by portion size, how it ranks for protein density against other Irish supermarket staples, plus real branded examples.
A 150g raw chicken breast has about 34.5g of protein. Chicken breast: 23g protein per 100g, or 20.9g per 100 calories. That makes it second of the 12 everyday staples compared here; breaded fillets are a different, less protein-dense product.
Reference estimates, not a current label for every brand. Check the label on your own pack.
Food tip: Match the preparation: the plain raw fillet is different from a breaded fillet or a cooked meal with oil and sauce.
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Protein and calories are one part of the label. See processing Levels 1–4 with real examples; levels are estimates, not health scores.
There's around 23g of protein per 100g of chicken breast (raw fillet), so a typical 150g serving gives you roughly 34.5g. That works out to 20.9g of protein per 100 calories, which makes chicken breast the second-most protein-dense of the 12 everyday staples we track. See the full protein density ranking.
Nobody weighs out exactly 100g. Here's what chicken breast gives you at the weights you actually cook with — grams of protein and calories for each, worked out from the 23g of protein and 110 kcal per 100g.
| Portion | Protein | Calories |
|---|---|---|
| 100g | 23g | 110 kcal |
| 150g typical serving | 34.5g | 165 kcal |
| 200g | 46g | 220 kcal |
| 250g | 57.5g | 275 kcal |
| 500g | 115g | 550 kcal |
| 1 kg | 230g | 1100 kcal |
So 500g of chicken breast is about 115g of protein for roughly 550 calories. Raw and cooked weights differ — meat and fish lose water in the pan, so 500g raw comes out lighter cooked while the protein stays put. Weigh raw to match these figures.
Chicken breast carries roughly 110 kcal per 100g (about 165 kcal in a 150g serving). The most useful way to judge a food for fat loss isn't per 100g — it's what you get for every 100 calories you eat. Here's how chicken breast stacks up per 100 calories:
| Per 100 calories | Protein | Carbs | Fat |
|---|---|---|---|
| Chicken breast | 20.9g | 0g | 2.3g |
The higher the protein figure here, the more filling chicken breast is for the calories — which is exactly what you want when you're eating in a deficit. A high protein-per-calorie food keeps you full on fewer calories.
Reference values used per 100g: 110 kcal · 23g protein · 0g carbs · 2.5g fat (raw fillet). These are reference estimates, not a current label for every brand. Each portion is calculated as its weight in grams ÷ 100 × the reference value. Check your own pack for its nutrition and preparation basis. Selected branded examples below have their own values.
These selected product examples have their own nutrition values, which can differ from the reference figures above. Check your current pack. A photo appears only where the public dataset has a confirmed barcode match against Open Food Facts.
At 34.5g of protein per 150g serving, hitting a 150g daily protein target from chicken breast alone would take about 4.3 servings. In practice you'd spread that across two or three protein sources — use the macro calculator to set your own number first.
That is protein in a portion, not a whole day's target. The daily protein guide explains how to estimate your needs and spread them across normal meals.
There's about 23g of protein per 100g of chicken breast (raw fillet). A typical 150g serving delivers roughly 34.5g of protein.
About 115g of protein, for roughly 550 calories. 200g gives you around 46g. The full portion table above runs from 100g to 1kg, all worked out from the 23g per 100g figure.
It carries about 20.9g of protein per 100 calories, ranking #2 of the 12 everyday staples we compare for protein density. The higher that number, the more protein you get for the calories you eat.
Yes. In Irish supermarkets a chicken fillet is a skinless, boneless chicken breast -- Tesco, Aldi, Lidl and SuperValu all use the two words for the same cut, so the protein figures on this page apply either way. Breaded fillets, goujons and kievs are a different product: the coating adds calories, which drops the protein per 100 calories.
It's a standard item at Tesco, Aldi, Lidl and SuperValu in Ireland. Selected branded examples above use their own nutrition values; check your current pack.
