How Much Protein is in 1 Ounce of Chicken Breast?

Chicken breast is one of the most popular sources of lean protein, It’s low in fat and calories but packed with protein But how much protein is actually in a single ounce of chicken breast? Let’s take a closer look,

What is Protein and Why Do We Need It?

Protein is an important macronutrient that plays many roles in the body. Here are some of the top reasons we need protein:

• Builds and repairs tissues and cells
• Makes enzymes, hormones and other body chemicals
• Forms antibodies to fight off infections and illnesses
• Transports nutrients throughout the body
• Provides structure and support (like in muscles and bones)
• Helps regulate bodily processes like digestion and energy production

Getting enough protein is important for maintaining health and body function. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day. However, many experts recommend eating more than the RDA, especially for those who are physically active.

Consuming protein from high-quality food sources like chicken breast helps ensure you meet your daily needs.

Nutrition Facts for 1 Ounce of Chicken Breast

There are different kinds of chicken breasts that have different amounts of protein in 1 ounce. Here are the nutrition facts for some common types of cooked 1 ounce chicken breast:

Skinless, Boneless Chicken Breast

• Calories: 31
• Protein: 6.5 grams
• Fat: 0.4 grams
• Carbs: 0 grams

Grilled Chicken Breast with Salt and Pepper

• Calories: 43
• Protein: 8 grams
• Fat: 1 gram
• Carbs: 0 grams

Roasted, Broiled or Baked Chicken Breast

• Calories: 48
• Protein: 9.5 grams
• Fat: 1 gram
• Carbs: 0 grams

As you can see, the protein content ranges from about 6.5–9.5 grams per ounce depending on the exact type of chicken breast.

Skinless, boneless chicken breast has the least amount of protein. Seasoned, cooked chicken breast has more protein because it has less water.

Percent of Calories from Protein

Looking at the percentage of calories from protein is another helpful way to evaluate the protein content of foods.

For skinless, boneless chicken breast, 82% of the calories come from protein. For grilled chicken breast with salt and pepper, the percent is even higher at 88% of calories from protein.

Consuming foods that get 25% or more of their calories from protein is known as high protein foods. Chicken breast certainly meets this criterion.

Benefits of Chicken Breast as a Protein Source

Here are some of the top advantages of choosing chicken breast as your protein source:

• High in protein while still low in fat and calories. About 25 to 30 grams of protein and less than 150 calories are in a 3-ounce serving.

• Provides high quality, complete protein with all 9 essential amino acids.

• Extremely versatile – can be baked, grilled, sautéed, smoked or used in soups, salads, wraps, sandwiches and more.

• More affordable than other high protein options like beef or fish.

• Lower in saturated fat than red meat.

• Contains important nutrients like niacin, vitamin B6, selenium and phosphorus.

• Easy to find at most grocery stores. Can be prepared in bulk and portioned out for easy meals and snacks.

How Much Chicken Breast Provides 50 Grams of Protein?

For most adults, aiming for 25-30 grams of protein per meal is recommended. If you’re looking for a high protein meal with 50 grams total, here’s how much chicken breast you would need:

• Skinless, boneless chicken breast: About 8 ounces

• Grilled or seasoned chicken breast: About 6 ounces

• Roasted or baked chicken breast: About 5.5 ounces

Keep in mind that this provides 50 grams of pure protein and no other macronutrients or calories. For a complete meal, you would still need to add a source of carbohydrates and healthy fats like vegetables, whole grains and avocado.

Try Adding Chicken Breast to These Recipes

Chicken breast is endlessly versatile. Here are just a few ways you can enjoy it:

• Chicken Salad Sandwiches or Wraps – Mix diced chicken breast with mayo, celery, onion, seasoning and greens.

• Chicken Tacos – Top corn tortillas with shredded chicken, salsa, avocado and cilantro.

• Chicken Parmesan – Bread chicken cutlets and top with tomato sauce and cheese.

• Chicken Soup – Simmer diced chicken in broth with veggies and noodles.

• Chicken Fried Rice – Stir fry chicken with rice, eggs, peas, carrots and soy sauce.

• Chicken Pasta – Toss chicken, pesto and roasted veggies with cooked pasta.

The Takeaway

One ounce of cooked chicken breast contains 6.5-9.5 grams of protein, depending on the exact preparation method. Chicken breast provides high-quality complete protein and is one of the most popular lean protein foods. Aim for 6-8 ounces per day to meet your needs. Chicken breast can be incorporated into meals and snacks in endless ways. Be sure to include a variety of lean proteins like seafood, eggs, beans and low-fat dairy too.