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.
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.
So many things can change the number of calories in chicken: the cut, the way it’s cooked, the size, and whether or not it has skin.
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. An 8 oz serving of chicken can provide a significant amount of protein But the exact amount depends on several factors. In this article, we’ll take a close look at how much protein is actually in 8 oz of chicken under different conditions
Raw vs Cooked Chicken Protein
The first thing to consider is whether the chicken is raw or cooked. Raw chicken contains more water weight than cooked chicken. During the cooking process, some of the water evaporates, concentrating the protein.
An 8 oz raw chicken breast contains around 43 grams of protein. When that same 8 oz breast is cooked, the protein content rises to about 57 grams. That’s roughly a 25% increase in protein from cooking due to water loss
So cooked chicken tends to have more protein ounce for ounce than raw chicken.
Boneless vs Bone-In Chicken Protein
Another factor is whether the chicken contains bones. A bone-in chicken breast is heavier, but it has less meat and protein that you can eat.
An 8 oz boneless, skinless chicken breast has about 43 grams of protein. But a bone-in breast of the same weight has only around 34 grams of protein because the bone displaces meat.
So boneless chicken has more protein per ounce compared to chicken with the bone in.
Skinless vs Skin-On Chicken Protein
Removing the skin also increases the protein content of chicken. Skin contains more fat than protein.
An 8-ounce chicken breast without the skin has about 43 grams of protein and 4 grams of fat. A skin-on breast of the same weight, on the other hand, only has about 15 grams of fat and 36 grams of protein.
So skinless chicken breast offers more protein and less fat compared to chicken breast with the skin on.
Average Protein In 8 oz of Chicken Breast
Taking all of these factors into account, a skinless, boneless, cooked 8 oz chicken breast contains the most protein, averaging around 57 grams.
This table summarizes the protein content of 8 oz of chicken under different conditions:
| Type of Chicken | Protein (grams) |
|---|---|
| Raw, boneless, skinless | 43 |
| Cooked, boneless, skinless | 57 |
| Raw, bone-in, skin-on | 34 |
| Raw, bone-in, skinless | 28 |
| Raw, skin-on, boneless | 36 |
| Cooked, skin-on, boneless | 48 |
You can see that the cooked chicken breast without bones or skin has the most protein per 8 oz.
Comparing Chicken Protein to Other Foods
To put the protein content of chicken into context, here’s how it compares to other high protein foods for the same weight:
- 8 oz chicken breast: 57g protein
- 8 oz lean beef: 42g protein
- 8 oz tuna: 39g protein
- 8 oz tofu: 20g protein
- 8 oz lentils: 24g protein
So 8 oz of chicken breast contains more protein than the same amount of other common protein-rich foods. The only food that comes close is lean beef.
How Much Protein Do You Need Daily?
The protein you need per day depends on your body weight, activity level, and fitness goals. The recommended protein intake for most adults is 0.8-1 gram per kilogram of body weight.
This means if you weigh 150 pounds (68kg), you need about 54-68 grams of protein daily. An 8 oz chicken breast alone would provide nearly all of your required protein for the day.
Athletes, bodybuilders, and highly active people need more protein – about 1.2-2 grams per kg of body weight. So someone weighing 150 pounds would require 82-136 grams of protein per day.
You can use this protein intake calculator to determine your ideal daily protein target.
Chicken Protein for Fat Loss & Muscle Gain
Chicken is an excellent choice for fat loss and muscle building diets due to its high protein content and low calorie density.
Replacing higher calorie meats like fatty cuts of beef with lean chicken is an easy way to reduce calories without sacrificing protein intake.
Chicken is also very satiating thanks to its protein content, keeping you feeling fuller for longer on fewer calories. This makes it easier to maintain a calorie deficit when trying to lose fat.
For building muscle, chicken provides ample amounts of high quality protein to support muscle growth and repair after tough workouts.
Consuming sufficient protein from foods like chicken is key for maximizing muscle gains from your strength training.
Tasty Ways to Eat More Chicken
While grilled chicken breast is a diet staple, eating plain chicken daily can get boring fast. Here are some tasty ways to prepare 8 oz chicken breasts to liven up your meals:
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Chicken fajitas – Sauté chicken with bell peppers and onions. Wrap in tortillas with salsa, avocado, lettuce, etc.
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Chicken parmesan – Bread chicken cutlets with parmesan, then bake with marinara sauce and mozzarella.
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Chicken curry – Simmer chicken in coconut milk with spices and vegetables for a flavorful curry.
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Chicken salad – Shred chicken and mix with mayo, grapes, pecans, celery, and seasoning. Enjoy in a wrap or on greens.
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Barbecue chicken – Grill chicken coated in your favorite BBQ sauce for juicy and flavorful chicken.
So an 8 oz chicken breast can provide nearly 60 grams of satisfying protein in many versatile ways. Chicken is a nutritional powerhouse that offers a lean protein boost to support your health and fitness goals.
Chicken Wing Nutrition Facts
Ah, chicken wings. One of my favorites!
Note that we’re looking at a full chicken wing here. If you go out to a sports bar and order wings, you’ll be getting “party wings” which are split into smaller drums and flats, which I’ll break down below.
This is the full wing that you’ll end up getting if you were to order a bucket of chicken.
400 Calories, 26g Fat, 0g Carbs, 40g Protein
As you can see here, whole wings are considerably less lean than chicken breast or chicken thighs.
If you’ve ever eaten wings, you know why: they’re comprised of mostly skin, but that is where the flavor is! If you’re ordering from a restaurant, you’re likely eating skin-on wings. But if you were to remove the skin and eat just the meat inside, a 4-ounce portion of meat is quite lean, very similar to a chicken breast.
When it comes to wings, you don’t get a ton of meat per wing. You get more fat and not quite as much protein because the skin takes up a lot of the portion size.
Chicken wings can have their skin taken off to save calories. This would make the chicken much leaner, but it would lose some of its flavor.
Chicken Thighs Nutrition Facts
Chicken thighs are generally considered less “lean” than chicken breast because they are dark meat.
A long time ago, I would only eat chicken breast and never a chicken thigh because I thought dark meat was much less healthy than white meat and was basically the same as eating red meat.
But chicken thighs are one of the most popular cuts of chicken, and it’s clear why:
360 Calories, 18g Fat, 0g Carbs, 44g Protein
380 Calories, 24g Fat, 0g Carbs, 42g Protein
Looking at a skinless chicken thigh (without the bone) we can see that it definitely has more fat than a chicken breast, but very similar protein content.
But, because of that extra fat content, it has so much flavor. In my opinion, it tastes far superior to chicken breast, and the extra calories are worth it.
If you’re dieting, you’ll likely want to stick with lean chicken breast, but chicken thighs are a delicious way to hit your protein goals.
Personally, I prefer to buy boneless skinless chicken thighs because they are significantly easier to cook. But as you can see here, even if you buy bone-in chicken thighs with the skin, the nutritional values are very similar.
How To Figure How Much Protein Is In Your Chicken Breast
FAQ
How much protein is in 8 oz of cooked chicken?
An 8 oz raw chicken breast contains around 50 grams protein. After cooking, however, 8 ounces chicken breast contains about 70 grams of protein.
How much protein is in 8 oz of cooked ground chicken?
| Nutrient | Value | %DV |
|---|---|---|
| Protein | 40g | |
| Calcium | 14mg | 1% |
| Iron | 2mg | 23% |
| Potassium | 1184mg | 25% |
How much chicken should I eat a day for protein?
longer term, it might be better to aim for about 30 grams of protein (that’s four ounces of chicken meat) per meal, three times a day.
How much protein is in a 4 oz serving of chicken?
| Nutrient | Value | %DV |
|---|---|---|
| Protein | 33g | |
| Calcium | 84mg | 8% |
| Iron | 3mg | 34% |
| Potassium | 590mg | 13% |
How much protein in 8 oz chicken breast?
Today we answer those questions and more! How Many Grams of Protein in 8 Oz of Chicken Breast? There is variation depending on how it’s prepared and cooked, but on average you can expect around 48-56 grams of protein in an 8 oz chicken breast.
How much protein is in cooked chicken breast?
That is, cooked chicken breast has about 25% more protein than raw chicken breast of the same weight. So, an 8 oz cooked chicken breast has roughly 70 grams of protein (52g*1. 25). When you prepare a lot of meat to divide up later, it helps to know how much protein is in cooked chicken breast.
How much protein is in a 4 ounce chicken breast?
On average, two chicken breasts daily may be sufficient protein intake. A 4-ounce serving of chicken breast contains 26 grams of protein, so with two servings, you could surpass the minimum recommendation of 50 grams. How much protein is in 6 ounces of cooked chicken breast?
How many calories are in 8 oz chicken breast?
Compared to raw chicken, cooked chicken breasts typically have less fat and more protein. 8 ounces of cooked chicken breast has about 320 calories and 6 grams of fat. 4 grams of protein per 100 grams. Oct 10, 2022. How many calories are in 8 oz of boneless skinless chicken breast?
How much protein is in 8 oz of boneless skinless chicken?
8 ounces of cooked, skinless, boneless chicken breast contain 246 calories. Calorie breakdown: 11% fat, 0% carbs, 89% protein. May 11, 2020. How many grams of protein is in 4 oz of boneless skinless chicken breast? The Protein in Chicken Whatever variety of chicken you prefer, you’ll receive a lot of protein.
How much does an 8 oz chicken breast weigh?
In general, an uncooked boneless chicken breast weighs between 6 and 10 oz. That means an 8 oz breast is about average, although still a relatively large chunk of meat. The suggested serving size for chicken breast is 3 to 4 oz. So an 8 oz portion is like two servings and more than most people consume in one sitting.