What Does 20 Grams of Chicken Look Like? A Visual Guide to Proper Protein Portions

Getting enough protein is important for building muscle, keeping your weight in check, and overall health. But for many, it can be hard to picture how much protein foods like chicken actually contain. In this detailed guide, we’ll look at what 20 grams of cooked chicken looks like in a variety of cuts and preparations. Continue reading to learn more about the right amount of protein to eat, including pictures, nutrition facts, and tips for adding the right amounts to your diet.

Why Understanding 20 Grams Matters

When it comes to nutrition and fitness, protein intake matters. Consuming adequate protein helps maintain and build muscle mass, aids muscle recovery after exercise and regulates appetite by keeping you feeling fuller for longer [1]. For these reasons people who are strength training or managing their weight often meticulously track their protein consumption.

But without a frame of reference for what a serving size looks like it’s easy to underestimate or overestimate your intake. This is where visualizing a specific weight like 20 grams comes in handy. Having a clear mental image makes tracking your protein and controlling portions much more accurate. It also helps with meal prep and fitness goals by taking the guesswork out of how much chicken to purchase cook and consume.

What 20 Grams of Chicken Looks Like Across Different Cuts

Depending on the cut and preparation method, 20 grams of cooked chicken can look very different. Here’s a breakdown of what to expect:

Chicken Breast

• 1 small chicken breast tender or cube (around 1 inch square)
• 2-3 thin slices (approximately the size of a business card)
• 1 slightly mounded tablespoon of shredded chicken

Since chicken breast is thin and dense, 20 grams will fit in a small space. The serving size should be about the same as two dice or a small meatball.

Chicken Thigh

• 1 small thigh cut into a cube (around 1.5 inches square)
• 2 thicker slices
• 1 heaping tablespoon of shredded chicken

Chicken thighs have a bit more connective tissue and fat, so 20 grams visually appears slightly larger than breast. Aim for a piece comparable to a large dice.

Ground Chicken

• 2 level tablespoons (after cooking)

When portioning ground chicken, it’s best to weigh it raw then cook. The cooked amount will reduce slightly but still equates to 20 grams of protein.

How Cooking Method Changes Appearance

Cooking technique can also alter the look of a 20 gram portion. Here’s what to expect:

• Grilled or roasted chicken retains the least moisture, so will appear smaller by volume.

• When chicken is poached, boiled, or steamed, it soaks up more water, making it a little bigger for its weight.

• Battered or breaded chicken, like nuggets or tenders, takes up more space due to the coating. But the actual chicken portion remains 20 grams.

• Marinated chicken also appears a bit larger post-marinade. The absorbtion of liquids adds weight and plumps up the size.

The differences are modest for most cooking methods, but are worth noting when visually estimating portions.

Nutritional Profile of 20 Grams Chicken

In addition to looks, the nutritional values of a 20 gram chicken serving are important to consider:

• Calories: Breast ~50-60 cal. Thigh ~60-70 cal.

• Protein: Typically 8-10g for both cuts.

• Fat: Breast ~1-3g. Thigh ~3-5g.

As these numbers illustrate, chicken breast contains slightly fewer calories and less fat compared to the same weight of thigh. However, the difference in protein is negligible. Both cuts are lean, high-quality sources.

Helpful Strategies for Portion Control

Now that you know what 20 grams of chicken looks like, here are some tips for putting that knowledge into action:

• Use a food scale when cooking at home to get a feel for accurate weights. Periodically check your estimated portion sizes against the scale to improve visual precision.

• When dining out, look for weight labels on menu items or ask about protein serving sizes. Having the visual reference handy helps with ordering.

• Meal prep chicken in 20 gram portions for easy grab-and-go snacks and meals throughout the week.

• Try using your hand as a guide. One palm (minus fingers) is approximately the size of 3 ounces, or 20 grams, of chicken.

• For ground chicken, use measuring spoons to portion out servings for burgers, meatballs or other dishes calling for loose protein.

Frequently Asked Questions

How many grams of protein are ideal per meal?

As a general guide, aim for 20-40 grams of protein per meal, depending on your size and activity level [2]. Consuming protein throughout the day helps maximize muscle protein synthesis.

Is visual estimating or weighing more accurate?

Weighing with a food scale is more precise. However, visual estimating can also be very accurate with practice. Using your sight helps when you don’t have the ability to weigh foods.

Which has more protein, light or dark chicken meat?

The protein content is nearly identical for the same weight of breast (light) and thigh (dark). Both contain approximately 8-10 grams protein per 20 gram serving. Choose based on your taste and calorie preferences.

How much protein should I eat daily?

The recommended daily intake ranges from 0.36-0.60 grams per pound of body weight, but optimal amounts depend on many factors like age, activity level and goals [3]. People training hard or cutting calories may benefit from intakes toward the higher end of the range.

What’s the healthiest way to cook chicken?

Grilling, roasting, baking, and poaching are all healthy prep methods. Avoid breaded and fried chicken to limit calories, fat, and sodium.

Take Control of Your Protein Portions

Estimating 20 grams of chicken takes practice, but is a valuable skill for managing your diet. Combining visual guides with a kitchen scale, measuring spoons and other tools will help you nail your protein targets every time. So next time you meal prep, dine out or read a nutrition label, put your protein visualization expertise to work. Your body (and taste buds) will thank you!