Chicken is a fantastic source of lean protein, and it is a staple in many healthy diets. But it’s hard to keep track of the calories and macros for chicken because the data is spread out.
I’ve created this guide to take all the guesswork out and help determine once-and-for-all the calories in chicken.
Pretty much everyone who wants to improve their health or get in shape will want to eat a lot of protein in the healthiest way possible. While chicken is certainly a great protein source, not all chicken is the same.
Depending on the cut of chicken, the way it’s prepared, the size, and whether or not there is skin, the calories in chicken can vary quite a bit.
While chicken is a great source of protein regardless of those variables, some are certainly better than others. Let’s break ’em down. Table of Contents.
Chicken is one of the most popular sources of protein. Chicken breast is a common way for health-conscious and fitness-minded people to get all the protein they need every day. But how much protein does a normal chicken breast really have?
In this article, we’ll break down the protein content in an 8 oz chicken breast, how it compares to other protein sources, and provide tips on how to incorporate chicken into a high protein diet.
Protein Content in 8 Ounces of Chicken Breast
An 8 oz chicken breast contains around 50-70 grams of protein depending on whether it’s weighed raw or cooked.
Here’s a breakdown of the protein content
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Raw chicken breast (boneless skinless) Approximately 52 grams of protein per 8 oz.
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Cooked chicken breast (without bones or skin) has about 70 grams of protein per 8 oz. Chicken loses about 25% of its weight when it’s cooked, so cooked chicken has more protein per ounce than raw chicken.
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About 42 grams of protein are in an 8-ounce chicken breast with skin. The skin has more fat than protein, so it has less protein overall.
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Bone-in chicken breast: An 8 oz bone-in breast contains only 21 grams of protein since the bone displaces some of the meat.
So the boneless, skinless variety provides the most protein. Removing the skin and bones ensures you get the highest protein to calorie ratio.
How Big is an 8 Ounce Chicken Breast?
An average raw chicken breast weighs between 6-10 oz. So an 8 oz breast is on the larger side but still considered one serving.
8 ounces of chicken can be eaten all at once by people who want to build muscle or are on a high-protein diet. But for most people, an 8-ounce chicken breast has enough protein for two to three servings.
How Does Chicken Compare to Other Protein Sources?
Chicken breast is one of the best sources of protein in terms of protein-to-calorie ratio. But how does it stack up against other high protein foods?
Here’s a comparison of common protein sources and the amount needed to equal the protein in 8 oz of chicken breast:
- Lean ground turkey (10 oz)
- Salmon fillet (12 oz)
- Sirloin steak (9 oz)
- Firm tofu (22 oz)
As you can see, it’s difficult to beat chicken breast when it comes to getting a high amount of protein for minimal calories.
Health Benefits of Chicken for Protein
Consuming high quality protein like chicken offers many benefits:
- Builds and repairs muscle tissue
- Boosts metabolism and helps burn calories
- Keeps you feeling fuller for longer
- Maintains bone health
- Supports weight management
Protein is especially important if you’re active. Chicken provides the amino acids your body needs after exercise to rebuild and recover.
Tips for Cooking and Preparing Chicken
To get the most protein from chicken breasts:
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Choose boneless, skinless breasts. Remove skin and bones before or after cooking.
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Weigh raw chicken in 8 oz portions or cook in bulk and divide into 8 oz servings.
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Bake, grill, or pan fry instead of deep frying.
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Don’t overcook. High temperatures for too long can denature proteins.
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Enhance flavor with spices, herbs and low-calorie sauces like mustard or salsa.
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Pair chicken with vegetables and whole grains. Try this chicken and broccoli recipe.
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Consider buying chicken in bulk when on sale. Portion into 8 oz and freeze for later.
Chicken Protein Needs Per Day
How much protein you need daily depends on your body size, activity level, and fitness goals. Use this protein intake calculator to find your needs.
The average sedentary person needs around 0.8 grams of protein per kg of bodyweight. Active individuals need more, around 1.2-2 grams per kg.
So for a 175 pound person, that equals:
- Sedentary: 64 grams protein per day
- Active: 87-175 grams per day
An 8 oz chicken breast provides around 50-70 grams protein. So it makes a great meal for meeting daily protein needs, especially if you’re active.
Is Chicken Healthy? Potential Downsides
While chicken is nutritious, there are some potential downsides to consider:
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Bacteria risk – Raw chicken can contain salmonella and needs proper handling. Cook thoroughly to 165°F.
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Saturated fat – The skin contains saturated fat so remove it to lower cholesterol intake.
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Hormones/antibiotics – Choose organic and free-range chicken when possible.
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Allergies – Some people are allergic to chicken protein. Discontinue if any reactions occur.
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Sodium – Processed and pre-cooked chicken can be high in sodium. Check labels.
As long as you cook it properly and buy high quality chicken, it can be part of a healthy diet. Include a variety of lean proteins plus vegetables, fruits, and whole grains.
Chicken Breast Recipes
Chicken doesn’t have to be boring. Here are some tasty ways to enjoy 8 oz of chicken breast:
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Lemon garlic chicken – Roasted chicken breasts in a lemony sauce.
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Chicken fajitas – Classic fajita recipe with peppers and onions.
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Chicken curry – Try this simple crockpot chicken curry.
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Chicken Caesar salad – Chicken breast pairs perfectly with romaine lettuce and Caesar dressing.
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Baked chicken parmesan – Chicken cutlets topped with tomato sauce and melted mozzarella.
Chicken is so versatile you can make countless healthy and delicious meals. Get creative with herbs, spices, sauces and global flavors.
Chicken vs Other Lean Proteins: Which is Healthiest?
Chicken, fish, beans, tofu etc. are all excellent sources of lean protein. But which one is the healthiest? Here’s a comparison:
Chicken – Excellent source of protein and nutrients like B vitamins. Easy to cook. Potential downsides are saturated fat and bacteria risk.
Fish – Provides omega-3 fatty acids. Some fish contain mercury and other pollutants.
Beans – High fiber and meat-free. May cause gas. Difficult to consume beans in high quantities.
Tofu – Contains all essential amino acids. Lower in calories than chicken. May impact testosterone levels.
Eggs – Contain all 9 essential amino acids. Limited in other nutrients. Have dietary cholesterol.
Overall, chicken breast is one of the best lean protein options. It’s low in calories and saturated fat if you remove the skin. Has a great amino acid profile. Plus it’s affordable, versatile and easy to cook.
For optimal health, eat a variety of lean proteins like chicken, fish, beans, eggs and tofu. Mix up your protein sources to get a range of nutrients.
Frequently Asked Questions
Does cooking decrease chicken protein?
Cooking has minimal impact on total protein content. However, boiling or overcooking chicken can cause some protein loss. Grilling, baking, and pan frying are best.
Is chicken or beef better for muscle growth?
Chicken and beef are both high quality proteins. Chicken breast has a better protein-to-calorie ratio. But beef provides more iron to support muscle function during training. Choose grass-fed beef when possible.
Is chicken high in cholesterol?
Yes, chicken contains high amounts of dietary cholesterol. An 8 oz breast has 166 mg cholesterol, over half the daily recommended limit of 300 mg. Limit intake of skin and eggs to keep cholesterol low.
Is roasted or grilled chicken healthier?
Grilled chicken is slightly healthier as the fat drips away, lowering calorie and fat intake. Roasting uses little added fat too. Avoid fried chicken or nuggets.
What’s the best chicken breast substitute for vegetarians?
Good vegetarian substitutes for chicken breast include tempeh, seitan, beans, lentils, edamame and tofu. Try tofu stir fries, bean burritos, lentil dishes or grilled tempeh.
The Bottom Line
An 8 oz chicken breast provides around 50-70 grams of high quality protein depending on whether it’s weighed before or after cooking. It’s one of the best protein sources in terms of protein-to-calorie ratio.
Chicken breast supports muscle growth and recovery, satiety, metabolism and overall health. Remove the skin and bones and cook using healthy methods like baking, grilling or pan frying.
Aim to consume 20-40 grams of protein per meal. An 8 oz chicken breast makes it easy to meet your protein needs in one serving. Combine it with veggies, whole grains and healthy fats as part of a balanced fitness diet.
Flats & Drumettes (Chicken Wing Parts) Nutrition Facts
When you go out to order wings, you’ll have two options: drums and flats. Flats, which you see pictured here, are always my go-to.
Drumettes are the other portion of the wing that you’ll get, and they look like little drumsticks.
380 Calories, 22g Fat, 0g Carbs, 44g Protein
It’s not a surprise that these are pretty high in fat since they are still parts of the chicken wing.
When it comes to weighing out portions of chicken wings, it becomes a bit difficult with the bones. The weight of the bones makes it impossible to just weigh 8 ounces of wings. You get a lot less meat than that.
To make things simple, I like to assume that each wing weighs 1oz.
To get 8 ounces of raw chicken (remember that the nutritional value is based on the raw weight), I would eat 6 wings, since that’s how much 8 raw wings weigh.
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.