Chicken is a fantastic source of lean protein, and it is a staple in many healthy diets. But when it comes to tracking the calories and macros for chicken, the information seems to be all over the place.
I’ve created this guide to take all the guesswork out and help determine once-and-for-all the calories in chicken.
No matter what your health or fitness goals are, odds are that you’ll be aiming to eat a fair amount 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. Many fitness enthusiasts and health-conscious individuals rely on chicken breast as a staple in their diet to meet their daily protein needs. But how much protein does an average piece of chicken really contain?
This article will talk about how much protein is in an 8-ounce chicken breast, how it stacks up against other protein sources, and how to include chicken in 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 (boneless, skinless) Around 70 grams of protein per 8 oz. Cooking causes chicken to lose about 25% of its weight resulting in a higher concentration of protein per ounce in cooked chicken compared to raw.
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Chicken breast with skin: Has about 42 grams of protein per 8 oz. The skin contains more fat which lowers the overall protein content.
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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. Taking off the skin and bones makes sure you get the most protein for your calories.
How Big is an 8 Ounce Chicken Breast?
An average raw chicken breast weighs between 6-10 oz. It’s a bit on the big side, but an 8-ounce breast is still one serving.
Those looking to build muscle or following a high protein diet may consume 8 oz of chicken in one sitting. But for the average person, an 8 oz chicken breast would provide 2-3 servings worth of protein.
How Does Chicken Compare to Other Protein Sources?
In terms of protein to calories, chicken breast is one of the best places to get protein. But how does it compare to other foods that are high in protein?
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
Considering these are still part of the whole chicken wing, it’s not a surprise to see them relatively high in fat.
When it comes to weighing out portions of chicken wings, it becomes a bit difficult with the bones. We can’t simply weigh 8 ounces of wings, because you end up getting much less meat than 8 ounces due to the weight of the bones.
To make things simple, I like to assume that each wing weighs 1oz.
If you want to eat 8 ounces worth of raw chicken (remember that we use the raw weight in our nutritional values) then I would eat 6 wings, which is the same weight as 8 wings raw.
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. Chicken breasts can be cut in different ways, so it makes sense that the amounts of protein and fat will be different.
We’ll use the average of all of these sources to get a very good idea of how much protein is in an 8-ounce chicken breast. This is also how I figure out how many calories are in food at restaurants.
Based on these averages, here is exactly how much protein is in an 8oz boneless skinless chicken breast:
If you need to keep track of the macros in a chicken breast, figure out that it has 240 calories and 51 grams of protein. Then you won’t have to second-guess yourself.