Looking to add some more protein into your diet, habibi? Chicken is one of the best ways to increase your protein intake, without losing out on flavour—and trust us, there’s more to life than food that tastes like wet cardboard.
There’s a whole lineup of chicken cuts, each bringing something different to the plate. You’ve got the protein-rich chicken breast, the juicy and flavour-packed chicken thigh, the always succulent chicken drumstick and, of course, the infinitely snackable chicken wing.
Here at El Jannah, we don’t discriminate. We offer every cut of chicken, serving them hot and ready for you whenever the craving strikes. If you’ve ever wondered how much protein is in chicken per 100g (ingredient lists are confusing, we get it), or you’re just looking to balance out your diet, then read on! We’ve got all the deets needed to up your protein gainz.
Protein in Chicken Breast (Cooked & Raw)
If you’re looking to jam-pack your diet full of protein, chicken breast is the undisputed king. Clean, lean and absolutely stacked, it’s the cut that’ll have macros singing, no matter if you’re bench pressing twice your body weight or just pretending your air fryer is a health plan. Either way, the amount of protein you get from chicken breast does all the heavy lifting.
| Chicken Type |
Chicken Breast Protein Per 100g |
|
Cooked (skinless + boneless) |
31g |
|
Raw (skinless + boneless) |
22g |
Cooking shrinkage? Yeah, it happens, but chicken breast handles it like a champ. Thanks to its lean build, it holds its shape better than most cuts, making it the go-to chicken for protein lovers everywhere.
Here at El Jannah, we don’t just cook chicken. We level it up. Our chicken stays juicy and tender because we grill it low and slow over real charcoal flames (none of that dry, rubbery nonsense). Every piece is marinated in our traditional Lebanese mix, so you’re not just getting all that chicken breast protein goodness, you’re getting flavour that hits like a drum solo at a wedding. You get to feel good about what you’re eating, too, without losing out on flavour.
Protein in Chicken Thigh, Drumstick, and Wing
Chicken Thigh
When no one else is there for you, a chicken thigh will lift your mood. That’s what we believe, anyway. When cooked, skinless chicken thighs typically have 24g of protein per 100g. A chicken thigh is slightly less protein-packed than a chicken breast, though they are typically richer in flavour, thanks to a higher fat content.
If you’re not on a strict diet, but still want to increase your protein intake, then we recommend grabbing a chicken thigh or two. Here at EJ, we hand-bread our crispy chicken thighs to maximise the crispiness and juiciness we can pack into every bite.
Chicken Drumstick
Ah, the chicken drumstick. It’s a classic cut of chicken for a reason—who doesn’t love holding a drumstick and taking a big bite? A chicken drumstick with bone in + skin on has 24g of protein per 100g. This doesn’t change much without the skin + bone, though taking the skin off shaves off around 45 calories per 100g,
If you’re looking to eat leab but still want to enjoy your food (shocking concept, we know), chicken drumsticks are where it’s at. They’ve got a solid hit of protein, enough juicy flavour, and let’s be real—they come with a built-in handle. It’s the snack that literally hands itself to you. Ha!
Chicken Wing
Don’t let the size of a chicken wing deceive you—100g of chicken wings still packs in 24g of protein. They’re slightly lower in protein than a chicken breast, but they’re packed full of flavour. They’re also excellent for serving up at a party, or, if you’re out and about, getting a snack to recharge.
Chicken Protein Comparison Table
Here’s how each cut of chicken stacks up in the protein department, so next time you’re meal prepping (or pretending to), you’ll know exactly what chicken for protein to throw on the grill.
|
Cut |
Chicken Breast |
Chicken Thigh |
Chicken Drumstick |
Chicken Wing |
|
Cooked (Per 100g) |
31g |
24g |
24g |
24g |
|
Raw (Per 100g) |
22g |
20g |
23g |
20g |
|
Calories |
166 |
176 |
149 |
254 |
|
Notes |
Lean and packed full of protein, this is a great choice for gym-goers. |
A great balance of flavour and protein, for those eating healthy. |
A good choice for balanced diets. |
If you’re eating on the go, or hosting a gathering, this is a good snack option. |
Is Chicken a Good Source of Protein?
Chicken is one of the best per-gram sources of protein, while also being lean. It also has a complete amino acid profile, so you can get those nutrients in, no problem. There are nine essential amino acids that the body can’t produce naturally, and a piece of chicken contains them all. Did someone say superfood?
A cooked chicken breast has ~31g of protein per 100g, while a chicken thigh has ~24g per 100g. Beef, meanwhile, has ~20g of protein per 100g, fish has 22g of protein per 100g, and tofu has 8g of protein per 100g. At El Jannah, our meals give you the protein you need while packing in the flavour you’re craving. Who said being healthy had to taste bad?
High-Protein Chicken Meals at El Jannah
If you’re looking to maximise your protein intake, then our High-Protein menu is packed full of delicious chicken options. Whether you’re after some of our legendary charcoal chicken, our juicy and crispy chicken tenders, or a protein-packed box, our 100% Halal-certified chicken can help you put on the muscle you’re looking for without sacrificing flavour. The only choice you’ll have to make is which option to try first!
Frequently Asked Questions
How much protein is in 100g of cooked chicken breast?
There is ~31g of protein in 100g of cooked chicken breast. However, this varies slightly depending on the brand of chicken and the cooking method. Different methods remove different amounts of water. Roasting and grilling, for example, will draw out more moisture than steaming and poaching.
A cooked chicken breast is one of the highest per-gram sources of protein available, making it a perfect choice for those chasing their macro goals. They’re also seriously delicious, which is why they feature so heavily on our menu!
Is chicken breast or thigh higher in protein?
Chicken breast is typically higher in protein than chicken thigh, as a piece of chicken thigh usually has more fat than a piece of chicken breast. Chicken thighs are typically juicier than chicken breasts, though. You win some, you lose some. Both are valuable sources of protein, though.
How much protein is in one whole chicken breast?
On average, one whole chicken breast is ~174g when cooked, delivering 53g of protein. However, the amount of protein in your chicken breast will depend on its size—the bigger the chicken breast, the more protein that’s packed into it!
Does cooking chicken reduce protein content?
Cooking chicken reduces its water content, not its protein content. This means the protein per 100g of chicken increases when you cook, but the total protein of your dish remains consistent.
What are the best El Jannah meals for high protein?
Looking for a one-two punch of protein and flavour? Here are our go-tos for when we’re looking to pack a bit more protein into our day. Best of all, these are available to dine in, take away, or get delivered, so you can fit a protein boost into your schedule, even when you’re at your busiest!
Half (½) Chicken Deluxe Meal: Worked up a proper hunger? We’ve got you, habibi. A Half (½) Chicken Deluxe Meal features ~80g of protein, for when you’re looking to bulk up and feel your best. Give those muscles what they deserve.
Quarter (¼) Chicken Deluxe Meal): Maybe you’re looking for a lighter treat, but still crave protein. We’ve all been there, and we know what it’s like. Our Quarter (¼) Chicken Deluxe Meal packs the full EJ experience into bite-sized portions, perfect for a luxurious lunch.
Whole Charcoal Chicken Meal: If you’re spending time with a couple of fellow gym-goers, then splitting a Whole Charcoal Chicken Meal will help everyone hit their macros. With ~160g of protein in a whole chicken, and some delicious sides, it’s perfect for a post-workout feast.
Is El Jannah’s chicken Halal-certified?
All El Jannah’s chicken, like the rest of our ingredients, is 100% Halal-certified. We source the highest quality chicken available, so you get meals that are packed full of both protein and flavour. It’s a win-win.
