Chicken thigh, cooked, skinless — Protein & Portion Scorecard
USDA FoodData Central breakdown in US ounces and grams — plus exact portions to hit your per-meal protein target.
USDA Per-Serving & 30g Target
4 oz = 29.4g Protein (237 kcal)
To hit 30g of protein from chicken thigh, cooked, skinless, measure 4.1 oz (116 g) for ~242 calories.
Per 4 oz (113g US)
29.4g P
237 kcal · 0g C · 12.4g F
Per 100 Grams
25.9g P
209 kcal · 0g C · 10.9g F
Per 1 Pound (16 oz)
117.5g P
948 kcal total
30g Protein Portion
4.1 oz
116g · 242 kcal
How Much Chicken thigh, cooked, skinless for 20g, 30g, 40g, and 50g of Protein?
| Protein Goal | US Ounces (oz) | Grams (g) | Calories | Carbs / Fat |
|---|---|---|---|---|
| 20g Protein | 2.7 oz | 77 g | 161 kcal | 0g C · 8.4g F |
| 30g Protein | 4.1 oz | 116 g | 242 kcal | 0g C · 12.6g F |
| 40g Protein | 5.4 oz | 154 g | 322 kcal | 0g C · 16.8g F |
| 50g Protein | 6.8 oz | 193 g | 403 kcal | 0g C · 21g F |