How Much is a Serving of Ground Chicken? The Complete Guide
Ground chicken is one of the most versatile and healthy protein options available. It’s lean, easy to cook, and readily takes on the flavors of whatever dish it’s added to. Whether you’re making chicken meatballs, burgers tacos or incorporating it into pasta rice or salad, ground chicken can elevate your meals. But an important question arises – how much is considered one serving? Let’s find out.
What is Ground Chicken?Ground chicken refers to chicken meat that has been passed through a meat grinder or finely chopped to produce a soft loose texture that is easily cooked. It is made from either white chicken breast meat or a combination of dark and white meat. Ground chicken has a mild flavor and can be used in place of ground beef or turkey in many recipes.
Nutritional Value of Ground ChickenHere are some key nutrients found in a 4 oz (113g) serving of raw ground chicken breast
- Calories: 150
- Protein: 27g (54% DV)
- Fat: 4g (6% DV)
- Cholesterol: 85mg (28% DV)
- Iron: 1.5mg (8% DV)
- Potassium: 270mg (6% DV)
Ground chicken is high in protein and low in fat, especially when made from breast meat. It’s an excellent source of nutrients like niacin, vitamin B6, selenium and phosphorus. The cholesterol content is moderate. Overall, it’s a healthy choice as part of a balanced diet.
How Much is a Serving of Ground Chicken?
The standard serving size for ground chicken is 4 oz. or 1⁄4 lb. This provides about 150 calories and 25-30g of protein, making it a lean protein choice.
Here are some common serving sizes for ground chicken:
- 2 oz. or 1⁄8 lb. – Good for snacks or garnishes
- 4 oz. or 1⁄4 lb. – Single serving size
- 8 oz. or 1⁄2 lb. – Serves 2 people
- 12 oz. or 3⁄4 lb. – Serves 3 people
- 1 lb. – Serves 4 people
The serving amount may vary slightly depending on the recipe and your dietary needs. In general, 4 oz. or 1⁄4 lb. per person is a standard portion.
Serving Suggestions for Ground Chicken
- Burgers – Make 4 oz. patties for sandwiches or 8 oz. for dinner servings
- Meatballs – Roll 2 oz. portions for appetizers or snacks
- Tacos – Use 4 oz. per taco for a protein-packed meal
- Stir fries – Add 8 oz. for 2 servings with rice and veggies
- Casseroles – Use 1 lb. to serve 4 people as a main dish
How to Cook Ground Chicken Safely
Raw ground chicken should be cooked all the way through to an internal temperature of 165°F to kill any harmful bacteria. Use a food thermometer to verify doneness. Here are some tips:
- Wash hands, utensils and surfaces after handling raw chicken
- Cook frozen ground chicken without thawing first
- Don’t reuse marinades used on raw chicken
- Cook chicken dishes to 165°F and use a food thermometer
- Refrigerate leftovers within 2 hours and use within 3-4 days
Substituting Ground Chicken in Recipes
The mild flavor and texture of ground chicken makes it an ideal substitute for ground beef or turkey in recipes.
- Use it 1:1 in place of ground beef or turkey
- Adjust cook times as it often cooks faster than beef
- May need additional seasoning for flavor
- Reduce fat and calories without sacrificing taste
Try it in chili, meatloaf, pasta sauce, meatballs and more!
Storing and Freezing Ground Chicken
- Refrigerate ground chicken for 1-2 days max
- To freeze – form into patties or freeze in an airtight container up to 3 months
- Thaw frozen ground chicken overnight in the fridge or in a microwave
- Cook from frozen when using in casseroles, soups etc.
Freshness and Food Safety
- Choose chicken with no foul odor and a pink, moist appearance
- Don’t wash raw chicken, which can spread bacteria
- Cook thoroughly until no pink remains and juices run clear
- Refrigerate promptly and observe “use-by” dates
- When in doubt, throw it out! Don’t risk getting sick
In Conclusion
A 4 oz. serving, approximately the size of a deck of cards, provides an ample amount of protein, nutrients and satisfaction from ground chicken. Adjust serving sizes according to your recipe and the number of people you plan to serve. Observe proper handling, cooking and storage guidelines to maximize freshness and avoid foodborne illness. With its versatility, nutrition and ease of use, ground chicken is a smart choice for multiple meals and menus.
Weight Loss & Diets
- Ground beef and chicken both have a moderate amount of fat and a high amount of protein, making them acceptable for a ketogenic diet.
- Since ground chicken has less saturated fat than ground beef, it may be an excellent option for those following the DASH diet.
- The Paleo diet allows for consuming ground beef and chicken since they are regarded as natural, unprocessed protein sources.
- Because ground chicken often has less fat than ground beef, it is a good option for low-fat and low-calorie diets.
- Ground beef and chicken are suitable for low-carb diets because of their low carbohydrate content.
Compared to chicken meat, the link between eating ground beef and good health is more complicated.
According to significant research, selecting poultry—such as chicken —instead of red or processed meat can reduce cardiovascular risk (1).
High consumption of red meat, mainly processed red meat, has been linked in certain studies to an increased risk of cardiovascular illnesses (2).
There are observable variations in the effects of red meat, particularly ground beef and chicken, on the risk of type 2 diabetes. Due to their low glycemic and insulin index values, ground chicken has little impact on blood sugar levels and insulin sensitivity. A diet high in vegetables and poultry meat is linked to a lower incidence of obesity, type 2 diabetes, and cardiovascular disease (3).
Conversely, research indicates that consuming large amounts of red meat, including processed and unprocessed forms like ground beef, may be associated with a higher risk of type 2 diabetes. Red meat is higher in saturated fat, heme iron, and possibly hazardous chemicals created during high-temperature cooking techniques. These elements have been linked to insulin resistance, poor glucose metabolism, and inflammation, all of which play a role in the progression of type 2 diabetes (4).
According to research, overeating red and processed meat, especially ground beef, increases your chance of developing various illnesses, especially colon cancer (5). In contrast, white meat, such as chicken, can help lower cancer risk (6).
A danger of bacterial contamination, such as Salmonella or E. coli, exists in both ground chicken and ground beef. Ground beef must be handled and prepared correctly to lower the danger of foodborne infections. To guarantee food safety, ground beef must be cooked to the proper internal temperature (7).
Is Tracking Your Food Raw Ruining Your Gains?
FAQ
How much ground chicken is 1 serving?
Serving size: 4oz.
How many calories are in 4 oz of ground chicken?
A 4-ounce serving of raw ground chicken contains approximately 160 calories, according to the USDA. This is based on a 112g serving size.
How much is one serving of ground meat?
A typical serving of ground meat, especially ground beef, is 3 ounces (about 85 grams). This is roughly the size of a deck of cards, according to North Dakota State University.
How much protein is in 8 oz of ground chicken?
How much is a serving of ground chicken?
A serving of ground chicken is about three ounces and is lower in cholesterol than regular ground beef. Is ground chicken easy to digest? Chicken is easy to digest, as it contains no fiber, although it is best to avoid chicken that has been cooked in oil, as this can upset the stomach.
Does ground chicken have protein?
Yes, ground chicken has protein. The level of protein content depends on the amount of ground chicken food per serving. How Many Grams of Protein Are in 4oz Of Ground Chicken? There are 25 grams of protein in 4oz of ground chicken. This serving size also has 120 calories, 2g of fat, and 0 g of dietary fiber.
How many people can a 3 4 pound chicken serve?
A 3-4 pound young chicken typically provides 2 to 3 pounds of meat, which is sufficient to serve 6 to 8 people, or 4-6 people if not serving any side dishes. The ideal serving size for ground chicken is 4 to 5 ounces per person, as an average serving typically contains 4 ounces, but the ground chicken will get smaller once cooked.
How much chicken is a serving?
One serving of chicken is roughly 3-4oz. (84g to 112g) of boneless chicken breast, which provides approximately 25 grams of protein. Sharing is caring! Master any big gathering with this guide on how much chicken to prepare, serving measurements, and chicken amounts per guest.
How much chicken should I buy?
Knowing how much chicken to purchase for your desired number of servings is crucial when cooking. As a general rule of thumb, one pound of boneless, skinless chicken typically should provide around 3 to 4 servings, but several factors can affect this estimate, such as cut and serving size.
Is ground chicken a meat?
Ground chicken is ground meat that can include both dark and white parts of the bird. Some ground chicken might also contain chicken skin. This meat can be purchased from a store, or you can grind your own. How healthy is ground chicken? Ground chicken usually has less fat than ground beef. It is a good source of protein and easy to prepare.