My doctor has recommended that I eat 80 grams of protein a day, so I’m researching to find out how many grams are in certain foods. Here is a list of some protein-rich foods.
Beef (6 oz. ) 54 grams Turkey, breast (6 oz. ) 51. 4 grams Pork Chop (6 oz. ) 49 grams Turkey, dark meat (6 oz. ) 48. 6 grams Hamburger (6 oz. ) 48. 6 grams Chicken, dark meat (6 oz. ) 47. 2 grams Tuna (6 oz. ) 40. 1 grams Broiled Beefsteak (6 oz. ) 38. 6 grams Chicken, breast (6 oz. ) 37. 8 grams Ham (6 oz. ) 35. 4 grams Salmon (6 oz. ) 33. 6 grams.
Cottage cheese (1 cup) 28. 1 grams Yogurt, low fat (1 cup) 10. 7 grams Skim milk (1 cup) 8. 3 grams Whole milk (1 cup) 8 grams American cheese (1 oz. ) 7 grams Soymilk (6 oz. ) 6. 7 grams Egg (1 large) 6. 3 grams.
A lot of people around the world like to eat chicken for protein. It’s easy to see why chicken is an important part of many diets—it has lean meat and can be used in many ways. But as you plan your meals and keep track of your macros, an important question comes up: how much chicken is 80 grams of protein? Let’s break it down.
Why Is Protein Important?
Before determining how much chicken contains 80 grams of protein, it helps to understand why protein matters in the first place. Here are some of the key reasons protein should be part of a balanced diet:
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Protein gives your body the amino acids it needs to keep muscles, bones, skin, and blood cells healthy and to make new ones. Consuming adequate protein enables these tissues to renew themselves.
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It helps you keep your weight in check because protein makes you feel full for longer after eating. This can assist with appetite control and weight loss.
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Boosts metabolism – The body burns more calories digesting protein compared to carbs or fat A higher protein intake can give your metabolism a slight boost
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Keeps muscle mass—Protein is important for building and keeping lean muscle, especially when strength training is done at the same time. More muscle means a more efficient metabolism.
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Improves performance – Active individuals have higher protein needs to optimize exercise performance and recovery. Protein intake around workouts is particularly important.
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Healthy aging – Higher protein intakes have been associated with maintaining strength, function and mobility in older adults as muscle mass naturally declines with age.
Clearly, protein should be a priority in your diet. Consuming around 0.8-1 gram per pound of body weight daily is a good target for most adults. Next, let’s look at how chicken stacks up as a high-quality protein source.
Chicken Nutrition Facts
Chicken breast is a lean cut of meat that packs a solid protein punch without too much saturated fat. Here are some key nutrition facts about chicken breast according to the USDA:
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100 grams of chicken breast contains around 31 grams of protein.
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Chicken breast is very low in fat and carbs – 100 grams provides just 3 grams of total fat and 0 grams of carbs.
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It is an excellent source of niacin, selenium, vitamin B6 and phosphorus.
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Chicken breast is lower in calories than many other protein sources. 100 grams has 165 calories.
So chicken breast offers an optimal ratio of high protein with minimal fat, carbs and calories. But how much chicken should you eat to obtain 80 grams of this high-quality protein?
How Many Grams of Chicken Has 80 Grams of Protein?
Let’s break this down step-by-step:
- There are 31 grams of protein in 100 grams of chicken breast.
- To get 80 grams of protein, we need to determine how much chicken equals 80 grams of protein.
- Using simple math: 100 grams chicken has 31 grams protein. 80 grams protein ÷ 31 grams protein per 100 grams chicken = 258 grams of chicken breast has 80 grams of protein.
Therefore, approximately 258 grams of chicken breast contains 80 grams of protein.
To put 258 grams into perspective:
- 258 grams is just over 1/2 pound or 9 ounces of raw chicken breast.
- A chicken breast half is around 6 ounces or 170 grams. So you’d need about one and a half chicken breasts.
- When cooked, chicken loses about 25% of its weight due to moisture loss. So 258 grams raw chicken shrinks to about 200 grams cooked.
Below is a simple chart showing key amounts of chicken breast with corresponding protein content:
| Amount of Chicken | Protein Content |
|---|---|
| 85 grams | 26 grams protein |
| 113 grams | 35 grams protein |
| 170 grams | 53 grams protein |
| 226 grams | 70 grams protein |
| 258 grams | 80 grams protein |
As you can see, 258 grams cooked chicken breast provides 80 grams of protein, making it an excellent high-protein food choice as part of a healthy, balanced diet.
Tips for Reaching Your Protein Goal
Here are some tips to easily consume 80+ grams of protein from chicken and other lean protein foods:
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Prepare larger chicken portions – aim for 8-12 ounce cooked servings to maximize protein intake.
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Enjoy chicken at breakfast by adding it to eggs, omelets or smoothies.
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Snack on chicken strips, turkey jerky or Greek yogurt.
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Include a protein source in every meal and snack throughout the day.
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Mix up your protein choices – alternate chicken with fish, beef, pork, beans, dairy and vegetarian options like tofu.
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Use a food tracking app to monitor your daily protein consumption if desired.
Consuming adequate protein provides tremendous health benefits and helps maintain lean muscle mass. Chicken breast is an excellent high-protein food that can help you meet daily protein targets. About 258 grams or 9 ounces of chicken supplies 80 grams of satisfying protein.
Meat Substitutes, Beans and Legumes, Nuts
Veggie Burger (6 oz. ) 51. 4 grams Tofu (6 oz. ) 13. 8 grams Peanut Butter (2 Tbsp. ) 8. 1 grams Almond Butter (2 Tbsp. ) 7 grams Lentils (1/2 cup) 9 grams Split Peas (1/2 cup) 8. 1 grams Kidney Beans (1/2 cup) 7. 6 grams Sesame Seeds (1 oz. ) 7. 5 grams Black Beans (1/2 cup) 7. 5 grams Garbanzo Beans (1/2 cup) 7. 3 grams Green Peas (1/2 cup) 4. 1 grams.
I love these Thinlicious Magic Protein bars! Delicious, low-carb, and 8 grams of protein in each bar.
What 200g of Protein Looks Like
FAQ
How much chicken to eat for 80 grams of protein?
If they wanted to get all of their protein from one source, they would have to eat the following: Two boneless, skinless chicken breasts, OR 4. 5 cups of cooked lentils, OR.
How can I get 80 grams of protein a day?
To reach a daily protein intake of 80 grams, focus on incorporating protein-rich foods into each meal and snack.
How much chicken gives 100g of protein?
| Types of chicken | Protein per 100 grams |
|---|---|
| Breasts | 32 |
| Thighs | 25 |
| Drumsticks | 24 |
| Wings | 24 |
How much protein is in 4 0z chicken?
How much protein is in a chicken thigh?
Chicken thigh is another popular cut of meat that is slightly cheaper than chicken breast. One skinless cooked chicken thigh (111 grams) contains 27 grams of protein. This is equal to 25 grams of protein per 100 grams (4). Chicken thighs also have 195 calories per thigh, or 176 calories per 100 grams (4).
How much protein is in chicken?
The protein content in chicken is 31 grams, that are pretty enough. It is considered a rich source of iron. The lean chicken contains an excellent source of amino acids, which helps build muscle tissues.
How much protein does a chicken leg have?
The chicken leg has two parts — the thigh and the drumstick. The drumstick is the lower part of the chicken leg, also known as the calf. One chicken drumstick without the skin (95 grams) contains 23 grams of protein. This is equal to 24 grams of protein per 100 grams.
How many calories are in 80 grams of chicken breast?
There are 156 calories in 80 grams of Chicken Breast. Calorie breakdown: 37% fat, 0% carbs, 63% protein. There are 156 calories in 80 grams of Chicken Breast. Get full nutrition facts and other common serving sizes of Chicken Breast including 1 oz of raw and 1 oz of boneless.
How much protein does a chicken wing have?
Chicken wings, commonly enjoyed as snacks, contain approximately 6. 4 grams of protein in a skinless, boneless wing weighing 21 grams. This is equivalent to 30. 5 grams of protein per 100 grams. With around 42 calories per wing and 64% of the calories coming from protein, they offer a flavorful option.
How much protein is in a 4 oz chicken breast?
4 oz serving of boneless, skinless chicken breast generally contains approximately 25 grams of protein. It is important to keep in mind that this protein content may be a little different depending on things like the chicken breast and how it was cooked.