Chicken vs. Raw Chicken
Nutrition comparison of Cooked Chicken and Raw Chicken
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chicken
versus
raw chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken and raw chicken:
- Both raw chicken and chicken are high in calories, potassium and protein.
- Chicken has more folate.
USDA sources for nutritional information: Chicken (Chicken, ground, crumbles, cooked, pan-browned) and Raw Chicken (Chicken, ground, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw chicken and chicken are high in calories. Chicken has 32% more calories than raw chicken - raw chicken has 143 calories per 100 grams and chicken has 189 calories.
For macronutrient ratios, chicken is similar to raw chicken for protein, carbs and fat. Chicken has a macronutrient ratio of 49:0:51 and for raw chicken, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken | Raw Chicken | |
|---|---|---|
| Protein | 49% | 49% |
| Carbohydrates | ~ | ~ |
| Fat | 51% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Both raw chicken and chicken are low in carbohydrates - raw chicken has 0.04g of total carbs per 100 grams and chicken does not contain significant amounts.
Protein
protein
Both raw chicken and chicken are high in protein. Chicken has 33% more protein than raw chicken - raw chicken has 17.4g of protein per 100 grams and chicken has 23.3g of protein.
Fat
saturated fat
Raw chicken and chicken contain similar amounts of saturated fat - raw chicken has 2.3g of saturated fat per 100 grams and chicken has 3.1g of saturated fat.
trans fat
Both raw chicken and chicken are low in trans fat - raw chicken has 0.07g of trans fat per 100 grams and chicken has 0.09g of trans fat.
cholesterol
Raw chicken and chicken contain similar amounts of cholesterol - raw chicken has 86mg of cholesterol per 100 grams and chicken has 107mg of cholesterol.
Vitamins
Vitamin E
Raw chicken and chicken contain similar amounts of Vitamin E - raw chicken has 0.27mg of Vitamin E per 100 grams and chicken has 0.39mg of Vitamin E.
Vitamin K
Raw chicken and chicken contain similar amounts of Vitamin K - raw chicken has 0.8ug of Vitamin K per 100 grams and chicken has 2.1ug of Vitamin K.
The B Vitamins
Chicken has more folate. Both chicken and raw chicken contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
| Chicken | Raw Chicken | |
|---|---|---|
| Thiamin | 0.121 MG | 0.109 MG |
| Riboflavin | 0.302 MG | 0.241 MG |
| Niacin | 7.107 MG | 5.575 MG |
| Pantothenic acid | 1.327 MG | 1.092 MG |
| Vitamin B6 | 0.538 MG | 0.512 MG |
| Folate | 2 UG | 1 UG |
| Vitamin B12 | 0.51 UG | 0.56 UG |
Minerals
calcium
Raw chicken and chicken contain similar amounts of calcium - raw chicken has 6mg of calcium per 100 grams and chicken has 8mg of calcium.
iron
Raw chicken and chicken contain similar amounts of iron - raw chicken has 0.82mg of iron per 100 grams and chicken has 0.93mg of iron.
potassium
Both raw chicken and chicken are high in potassium. Chicken has 30% more potassium than raw chicken - raw chicken has 522mg of potassium per 100 grams and chicken has 677mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both chicken and raw chicken contain significant amounts of alpha linoleic acid (ALA), DHA and DPA.
| Chicken | Raw Chicken | |
|---|---|---|
| alpha linoleic acid | 0.1 G | 0.071 G |
| DHA | 0.031 G | 0.023 G |
| EPA | 0.008 G | 0.008 G |
| DPA | 0.016 G | 0.008 G |
| Total | 0.155 G | 0.11 G |
omega 6s
Comparing omega-6 fatty acids, both chicken and raw chicken contain significant amounts of linoleic acid.
| Chicken | Raw Chicken | |
|---|---|---|
| other omega 6 | 0.02 G | 0.014 G |
| linoleic acid | 1.818 G | 1.324 G |
| Total | 1.838 G | 1.338 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Chicken (Chicken, ground, crumbles, cooked, pan-browned) and Raw Chicken (Chicken, ground, raw) .
Cooked Chicken g
()
|
Daily Values (%) |
Raw Chicken g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does raw chicken or chicken contain more calories in 100 grams?Both raw chicken and chicken are high in calories. Chicken has 30% more calories than raw chicken - raw chicken has 143 calories in 100g and chicken has 189 calories.
Is raw chicken or chicken better for protein?
Both raw chicken and chicken are high in protein. Chicken has 30% more protein than raw chicken - raw chicken has 17.4g of protein per 100 grams and chicken has 23.3g of protein.
Does raw chicken or chicken contain more potassium?
Both raw chicken and chicken are high in potassium. Chicken has 30% more potassium than raw chicken - raw chicken has 522mg of potassium in 100 grams and chicken has 677mg of potassium.