Chicken breast is one of the most popular sources of lean protein. Many fitness enthusiasts and bodybuilders rely on it to help build muscle and strength. But exactly how much protein is in a 4 ounce serving of chicken breast? In this article, we’ll break down the protein content in different types of chicken breast to help you determine how it fits into your diet.
An Overview of Chicken Breast Protein
In general, a 4 ounce raw, boneless, skinless chicken breast contains around 25 grams of protein. However, the exact amount can vary based on a few factors:
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Raw vs cooked: Raw chicken contains more protein per ounce than cooked since it loses moisture during cooking.
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With skin vs skinless: Chicken skin contains more fat than protein. A skin-on breast has slightly less protein per ounce.
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Bone-in vs boneless The bones account for about half the weight of a bone-in chicken breast, So there is less actual meat and protein per ounce
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Brand The protein content can vary slightly between brands depending on the chicken’s diet and water retention
Now let’s look at how the protein content changes for different types of chicken breast.
Protein in 4 Ounces of Raw Chicken Breast
According to the USDA, 4 ounces of raw, boneless, skinless chicken breast contains:
- Protein: 25.4 grams
- Fat: 2.2 grams
- Calories: 120
Raw chicken is the best way to maximize your protein intake from chicken breast since cooking reduces the weight. Skinless boneless chicken breast ensures you get the most protein with the least fat and calories.
Protein in 4 Ounces of Cooked Chicken Breast
Cooking chicken breast causes it to lose around 25% of its weight in moisture, but the protein content remains nearly the same.
A 4 ounce cooked chicken breast provides around:
- Protein: 34 grams
- Fat: 1.1 grams
- Calories: 146
So while 4 ounces of cooked chicken has more protein than 4 ounces raw, it’s because cooked chicken weighs less per ounce. Grams of protein per cooked ounce is similar.
Protein in 4 Ounces of Chicken Breast with Skin
Chicken skin contains more fat than protein. Leaving the skin on reduces the amount of actual meat per ounce.
A 4 ounce chicken breast with skin has approximately:
- Protein: 23.5 grams
- Fat: 10.5 grams
- Calories: 194
The skin adds nearly 8 grams of fat compared to a skinless breast. Consider removing skin after cooking to reduce fat and calories while maintaining protein.
Protein in 4 Ounces of Bone-in Chicken Breast
A bone-in chicken breast contains around half bone. This leaves only 2 ounces of actual chicken meat in a 4 ounce portion.
A 4 ounce bone-in chicken breast provides roughly:
- Protein: 11.8 grams
- Fat: 5.3 grams
- Calories: 95
You get significantly less protein compared to boneless chicken breast. Go boneless whenever possible to maximize protein intake.
Comparing Chicken Breast to Other High Protein Foods
Chicken breast is one of the leanest protein sources, but you may want to mix up your protein foods. Here is how 4 ounces of cooked chicken breast protein compares to other foods:
| Food | Serving Size | Protein | Fat | Calories |
|---|---|---|---|---|
| Chicken Breast | 4 oz | 34g | 1g | 146 |
| Lean Ground Turkey | 5 oz | 26g | 10g | 195 |
| Salmon | 6 oz | 25g | 14g | 230 |
| Sirloin Steak | 4.5 oz | 26g | 14g | 235 |
| Firm Tofu | 11 oz | 25g | 15g | 260 |
As you can see, it takes more of most other protein foods to equal the protein in 4 ounces of chicken breast. But for variety, lean ground turkey provides a good alternative.
What Does 4 Ounces of Chicken Look Like?
Since most packaged chicken breasts are larger than 4 ounces, it can be hard to eyeball a 4 ounce portion.
In general:
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An average whole chicken breast is 8 ounces – about the size of a hand.
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A 4 ounce portion is around half that size – roughly the size of a palm.
To get an exact 4 ounce portion:
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Purchase packages with total weights that are multiples of 4 ounces.
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Divide cooked chicken evenly into 4 ounce portions.
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Or use a food scale to weigh out portions.
How to Get Exactly 4 Ounces of Chicken Breast
Getting perfectly measured 4 ounce portions takes a little effort but ensures you know exactly how much protein you’re eating. Here are two methods:
Without a Food Scale:
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Buy chicken in increments of 4 ounces (12, 16, or 24 ounces)
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Cook the total amount
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Divide into even portions
With a Food Scale:
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For raw chicken, weigh 4 ounce portions
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For cooked, weigh 3 ounce portions (adjusting for moisture loss)
Using one of these methods makes it easy to get accurate 4 ounce protein portions, even without a scale.
How Much Protein Should You Eat Per Day?
The RDA for protein is 0.8 grams per kg of body weight, equal to about 25 grams for a 150 pound person. This means a 4 ounce chicken breast provides nearly half the RDA protein.
However, many experts recommend eating more than the RDA, with active individuals needing up to 1.6g per kg. Use a Protein Intake Calculator to find your ideal protein intake.
Most people can benefit from 40-80 grams of protein daily from a combination of chicken, fish, lean meat, eggs, dairy and plant sources like beans, lentils and tofu.
Chicken Breast Is a Nutritious Protein Source
Chicken breast is an excellent source of lean protein, providing around 25 grams in just a 4 ounce cooked portion. Consuming from 3-4 servings daily can help satisfy your protein needs for building muscle and losing fat.
Go for boneless, skinless breasts whenever possible. And use a food scale or divide up packages into 4 ounce portions. This lets you accurately factor chicken protein into your diet goals. Pair it with strength training and you’ll be on your way to building a stronger, leaner physique.
How Much Protein is ACTUALLY in an 8oz Chicken Breast?
When it comes to eating lean protein, chicken breast is the standard.
And when we’re talking about a serving of chicken breast, we’re generally talking about an 8-ounce chicken breast.
The only problem is, depending on your source, you’ll find the protein content for chicken breast ALL over the map, so I’m here to help. We’ll dive into the full nutritional value of chicken in the upcoming sections, but we need to start with the protein in chicken breast because it tends to be the most confusing.
If you’re tracking your macros and you turn to your favorite macro-tracking app like MyFitnessPal, you’ll find that the protein will vary greatly for 8 oz of chicken breast.
To solve this once and for all, I’ve searched the internet to find 15 different sources for the macros in 8oz chicken breast. Here’s what we’ve got:
The nutrition facts vary a bit based on the source, although there are all relatively similar. Since chicken breast can be trimmed a bit differently, it makes sense to see the protein and fat varying a bit.
To find the exact protein in an 8oz chicken breast, we’ll use the average of all of these sources to get a very close estimation (this is the strategy I use when estimating calories at restaurants, too).
Based on these averages, here is exactly how much protein is in an 8oz boneless skinless chicken breast:
Next time you need to track the macros of your chicken breast, use 240 calories and 51 grams of protein as your amounts, and never second-guess yourself again.
Deli Chicken Nutrition Facts
If you‘re searching for a lean, high-protein option for lunch, deli chicken is a very easy way to hit your daily protein goals.
By thinly slicing lean chicken breast, you can pack a ton of protein onto a sandwich.
150 Calories, 3g Fat, 0g Carbs, 33g Protein
You’ll find slightly different versions of deli chicken at most delis, like buffalo chicken or teriyaki chicken, but it will always be a very lean source of protein from chicken breast.
How To Figure How Much Protein Is In Your Chicken Breast
FAQ
How much protein is in 4 oz of cooked chicken breast?
A 4-ounce serving of cooked chicken breast provides approximately 35 grams of protein. The exact amount can vary slightly depending on the cooking method and whether the skin is included, but this is a good general estimate.
How much protein is in 4 cooked chicken breasts?
Chicken breast: 56 grams of protein
Chicken breast is one of the most popular cuts of chicken. A skinless, cooked chicken breast (174 grams) contains 56 grams of protein. This is equal to 32 grams of protein per 100 grams ( 3 ).
Is 4 chicken breasts a day too much?
In the long term, no; eating 2-4 chicken breasts at one sitting is not great. One of the skills we need to learn is how to eat in moderation. The goal is to eat until you are not hungry. Not eat until you are stuffed.
How much chicken gives 100g of protein?
So, in order to get 100 grams of protein from chicken, you’ll need to eat about 11 ounces of chicken in a day.Mar 15, 2024
How much protein is in a 4 ounce chicken breast?
A 4-ounce serving of boneless, skinless chicken breast boasts a substantial amount of protein, generally around 25-26 grams. This makes chicken breast an excellent source of lean protein, important for muscle building, repair, and overall health.
How much protein is in a 3 oz chicken breast?
A 3-ounce serving of chicken breast contains approximately 26 grams of protein (1). Now, let’s zoom in on the protein content in a 4-ounce serving of chicken breast. How Much Protein is in 4 oz Chicken Breast? The Answer: Approximately 36 grams of protein
How many calories are in 4 oz of boneless chicken breast?
4 ounces of cooked, skinless, boneless chicken breast contain 123 calories. Calorie breakdown: 11% fat, 0% carbs, 89% protein. May 11, 2020. How many grams of protein is in 4 oz of boneless skinless chicken breast? The Protein in Chicken Whatever variety of chicken you prefer, you’ll receive a lot of protein.
How much protein is in 4 oz of boneless skinless chicken?
One ounce of cooked meat contains about 7 grams of protein. For instance, 3 ounces of cooked chicken, or 21 g of protein, can be produced from 4 ounces of raw boneless, skinless chicken breast. What are the nutrition facts for 4 oz of boneless skinless chicken breast? Calories 120. Calories from Fat 20.
How much does a 4 oz chicken breast weigh?
According to the USDA food database, a 4 oz raw skinless chicken breast contains 25.4 grams of protein, no carbs, and just 2.2 grams of fat, which amounts to approximately 120 calories. When you cook a chicken breast, it loses approximately 25% of its weight due to water loss. As a result, a 4 oz chicken breast will weigh only 3 oz after cooking.
How much protein does a grilled chicken breast have?
A 4-ounce serving of grilled chicken breast, which is a little bigger than the palm of your hand, has 35 grams of protein. In general, adults need 46 to 56 grams of protein a day, which means a serving of chicken may meet two-thirds to three-quarters of your daily protein needs.