How Much Protein is in 5 Ounces of Chicken Breast?

Chicken breast is one of the most popular sources of lean protein Many bodybuilders, athletes, and health-conscious people rely on it as a staple in their diet. But how much protein does a typical 5 ounce serving of chicken breast really contain?

The amount of protein in 5 ounces of chicken breast depends on a few factors

Raw vs Cooked

There is a difference in protein content between raw and cooked chicken breast. Raw chicken contains more protein per ounce because some of the protein denatures and moisture evaporates during cooking.

On average, raw chicken breast contains about 33 grams of protein per 5 ounce serving. After cooking, that amount decreases to approximately 25 grams for a 5 ounce portion.

So when determining protein content per ounce, be aware of whether the value refers to raw or cooked chicken breast.

Boneless vs Bone-In

Boneless chicken breast contains more protein than chicken breast with the bone still attached.

The bones displace some of the edible meat, meaning less protein per ounce in bone-in portions.

A 5 ounce serving of boneless chicken breast has around 33 grams of protein. But a 5 ounce bone-in breast only provides about 16 grams of protein because the bone makes up half the weight.

For the highest protein to calorie ratio, choose boneless chicken breast.

Skinless vs Skin-On

Next, consider whether the chicken breast has skin or not. Chicken skin contains more fat than protein.

Skinless chicken breast packs about 33 grams of protein per 5 ounces. But chicken breast with the skin on only has around 26 grams of protein for a 5 ounce serving.

So for clean, lean gains, opt for skinless chicken breast whenever possible.

Different Brands

Finally, the protein content can vary slightly between different brands of chicken breast. Factors like water retention and enhanced solutions affect protein density.

As an example, 5 ounces of a leading grocery store brand has about 31 grams of protein. But 5 ounces of a premium chicken breast brand contains up to 35 grams of protein.

Check the nutrition labels and aim for chicken breast with at least 30 grams of protein per 5 ounce serving.

How Much Protein In Different Types of 5 Ounce Chicken Breast

To summarize, here is an overview of how much protein is in 5 ounces of various chicken breast types:

• Raw, boneless, skinless chicken breast: 33 grams protein

• Cooked, boneless, skinless chicken breast: 25 grams protein

• Raw, bone-in, skin-on chicken breast: 14 grams protein

• Raw, bone-in, skinless chicken breast: 16 grams protein

• Raw, skin-on, boneless chicken breast: 26 grams protein

• Cooked, skin-on, boneless chicken breast: 20 grams protein

As you can see, the boneless, skinless variety contains the most protein per 5 ounce serving.

Aim for at least 30 grams of protein in a 5 ounce portion of chicken breast. And consume the skinless, boneless kind whenever possible for maximum protein with minimum fat and calories.

How Big is a 5 Ounce Chicken Breast?

To put the 5 ounce serving size into perspective, most raw chicken breasts weigh between 6 and 10 ounces.

So a 5 ounce chicken breast is on the smaller side, or may be just part of a whole breast.

The recommended portion for chicken breast is typically 3 to 4 ounces. That means a 5 ounce serving provides a sizeable hit of protein.

For comparison, an average 8 ounce chicken breast is around the size of a person’s palm. A 5 ounce breast is closer to just the size of the palm without fingers.

While 5 ounces of chicken breast makes a large serving for most, it may not be enough for hard-gainers with big appetites. For example, serious lifters may consume 8+ ounces of chicken breast two or more times per day.

Chicken Breast Protein Compared to Other Protein Sources

Although chicken breast provides an excellent protein to calorie ratio, you may want to mix up your protein sources. Here’s how 5 ounces of other high protein foods compare:

• 5 oz chicken breast: 33g protein, 150 calories
• 5 oz pork chop: 29g protein, 220 calories
• 5 oz ground turkey: 26g protein, 210 calories
• 5 oz salmon: 29g protein, 286 calories
• 5 oz sirloin: 28g protein, 295 calories

As shown, skinless chicken breast offers the most protein with the fewest calories. But for variety, don’t be afraid to work other lean meats into your meal plan.

How To Measure a 5 Ounce Serving of Chicken Breast

When preparing chicken breast, use these tips to easily measure 5 ounce portions:

• Buy packages with total weight in increments of 5 ounces (10oz, 15oz, etc)
• Cook entire package, then divide into equal portions
• Use a food scale to weigh 5 ounces of raw or cooked chicken
• For cooked, weigh around 3.75 ounces (raw weight x 0.75)

If enjoying chicken breast at a restaurant, visualize a piece roughly the size of your palm without fingers for a 5 ounce estimated portion.

How Much Protein You Need Per Day

Consuming quality protein sources like chicken breast helps ensure you meet your daily protein needs. But how much protein should you aim for each day?

Your optimal protein intake depends on factors like:

• Body weight – More protein needed for larger bodies
• Activity level – More protein needed to support muscle from exercise
• Goals – Extra protein aids muscle gain or fat loss

Use 0.5-0.8 grams per pound of body weight as a general protein intake guideline. Adjust up or down based on your training and goals.

So for a 200 pound male who strength trains 4 times per week, 200 x 0.7 = 140 grams of protein daily would be a reasonable target.

Spread protein intake evenly throughout the day for maximum muscle protein synthesis. And use sources like chicken breast, Greek yogurt, whey protein, and lean beef to help meet your needs.

The Takeaway

Chicken breast provides an excellent source of lean, low-calorie protein. Aim for at least 30 grams of protein in a 5 ounce serving.

Consuming boneless, skinless chicken breast gives you the highest amount of protein with the least fat and calories. But mix up your protein sources for variety.

Measure 5 ounce portions using a food scale or by visualizing a piece the size of your palm without fingers. And eat enough total protein daily to support your body weight and activity level.

Chicken breast is a nutrition all-star that can help anyone meet their fitness goals. Add it to your meal plan and get ready to build muscle and get lean!

A 6-ounce cooked chicken breast typically contains around 52-54 grams of protein, according to Garage Gym Reviews and Quora.

Nutrition Facts