How Much Protein in a Chicken Breast

Juicy grilled chicken breasts are the perfect pick for a healthy meal. They go perfectly well with mushrooms, black pepper, BBQ, and any other sauce you like. You can also add cooked chicken breasts to salads and burgers; they are a protein treasure, allowing you to enjoy healthy food. But if you are counting your protein intake, you might want to know how much protein is in a chicken breast.

Typically, 100 grams of chicken breasts contain 31 grams of protein and 165 calories.

However, most people measure their grilled chicken portions in ounces, leading to questions like “How much protein is in a chicken breast 6 oz.” or 8oz., etc. This article tells you everything about proteins and calories in chicken breasts of different sizes.

How Much Protein in a Chicken Breast?

The amount of protein in a chicken breast depends on the weight of the chicken breast. On average, chicken breasts weighing 172 grams contain 54 grams of protein.

Moreover, it has 284 calories; 80% of the calories come from proteins, while fats and carbs contribute to 20% of calories.

How Much Protein in a Chicken Breast Tenderloin?

According to the FDA, a boneless skinless chicken breast tenderloin of 100 grams has 19.64 grams of proteins. It has 98 calories, most of which come from protein. A 100-gram chicken breast tenderloin also has 0.89 grams of fat and 259 mg of sodium.

How Much Protein in a Chicken Breast 6 Oz?

The amount of proteins in a 6 oz. chicken breast depends on whether it has skin and bones or not. Here you can find out about the amount of protein in 6 oz. chicken breast:

• Raw, Skinless Chicken Breast: Raw skinless chicken breast pieces of 6 oz. have around 39 grams of protein and 2 grams of fat; it comes to around 180 calories.
• Skin-on Chicken Breast: Skin-on chicken breasts have higher calories than raw skinless chicken but less protein. A 6 oz. chicken breast with skin has 32 grams of protein and 285 calories.
• Skin-on, Bone-in Chicken Breast: When a chicken breast with bone weighs 6 oz., it contains 3 oz. of bone and 3 oz. of meat. So, a 6 oz. bone-in, skin-on chicken breast has around 16 grams of protein.

How Much Protein in a Chicken Breast 8 Oz?

Now that you know the protein content in 6 oz., many people ask how much protein in a chicken breast is 8 oz.

Here are the details of the protein content in an 8 oz. chicken breast:

• Raw, Skinless Chicken Breast: An 8 oz. chicken breast contains around 52 grams of proteins, 3 grams of fat, and 240 calories.
• Skin-on Chicken Breast: An 8 oz. chicken breast with skin has 42 grams of protein, 24 grams of fat, and 380 calories.
• Skin-on, Bone-in Chicken Breast: As bone-in chicken breasts have half and half meat and bone, the meat weight is around 4 oz. in an 8 oz. skin-on bone-in chicken breast. Therefore, it has about 21 grams of protein.

How Much Protein in a Chicken Breast per Oz?

Whether you want to find out how much protein is in a chicken breast 6 oz., 8oz, or more, the best is to multiply it by the protein content in a chicken breast per Oz.

Every ounce of uncooked, skinless chicken breast has 9.1 grams of protein, 0.9 grams of fat, and 44 calories.

So, if you want to know how much protein is in a chicken breast weighing 4 oz., multiply 9.1 by 4; a 4 oz. chicken breast has 36.4 grams of protein.

How Much Protein in a Chicken Breast Pound?

The amount of protein in a chicken breast pound may vary also depending on elements like skin and bone. The protein content for each type of chicken breast is as follows:

• Raw Chicken Breasts: 1 lb of raw boneless skinless chicken breast has nearly 104 grams of protein, 6 grams of fat, and 480 calories.
• Skin-on Chicken Breasts: A pound of chicken breast with skin has 84 grams of protein, 48 grams of fat, and a whopping 760 calories.
• Skin-on, Bone-in Chicken Breast: One lb (16 oz.) of bone-in, skin-on chicken breast has 8 oz. meat and almost 44 grams of protein.

How Much Protein in a Chicken Breast Grilled?

A skinless, grilled chicken breast weighing 172 grams contains 54 grams of proteins; 100 grams of chicken breasts have 31 grams.

Moreover, the calorie count comes to 165 calories per 100 grams or 284 calories per 172-gram chicken breast.

The protein content does not change during cooking. However, the marinade may impact the meal’s overall calories and fat content.

How much Protein in Other Parts of Chicken?

Now that you know how much protein is in a chicken breast, here are the nutritional details of other chicken parts.

Chicken Thigh

Chicken thighs have 26 grams of protein per 100 grams. Thus, one skinless and boneless chicken thigh, weighing 52 grams, has 13.5 grams of proteins. Meanwhile, they have 109 calories each in a 13.5-gram piece and 209 calories per 100 grams. 53% of the calories in chicken thighs come from protein, and the rest come from fat.

Chicken thighs have a higher fat content than chicken breasts, and they are juicier. It makes them a preferred choice for burgers.

Chicken Drumsticks

The drumstick is the lower part of the chicken leg beside the thigh. Skin-on chicken drumsticks also have a high amount of fat (47%) compared to chicken breasts.

Chicken drumsticks contain 28.3 grams of proteins per 100 grams. So, one chicken drumstick, typically weighing 44 grams without the skin or bones, has 12.4 grams of protein.

Each drumstick has 76 calories, 70% of which comes from protein and 30% from fat. Skinless chicken drumsticks are a suitable option when looking for a high-protein alternative.

Chicken Wings

Chicken wings do not have a high percentage of protein because of the meat quantity. A chicken wing without bones and skin weighs approximately 21 grams. They have 6.4 grams of protein per chicken wing and 30.5 grams per 100 grams.

They also have fewer calories; each chicken wing has 42 calories. 64% of the calories come from protein, while 36% from fat. On the other hand, mostly cooked skin-on wings have 99 calories. 61% of the calories come from fat, whereas 39% come from protein.

Chicken Breast Nutrition Facts (100 grams)

Calories

A 100-gram or 3.5 oz. raw chicken breast has 165 calories. 80% of the calories come from proteins, while 20% come from fats. Skin-on chicken breasts have a higher fat content.

Proteins

Raw chicken breasts are surplus in protein and contain 31 grams of protein per 100 grams.

Fats

Every 100-gram piece of chicken breast has 3.1 grams of fat. The fat content may be higher in cooked chicken breasts, depending on the marinade and cooking method.

Carbohydrates

Chicken breasts are protein-rich and do not have carbohydrates. Thus, it makes them an excellent choice for healthy eaters.

Minerals and Vitamins

Chicken breasts are full of vitamins and minerals, including vitamin B6, niacin, phosphorus, and selenium. They improve thyroid function and contribute to cellular functioning.

How to Store Chicken Breasts?

Besides knowing how much protein is in a chicken breast, understanding the right way to store it makes a huge difference. Storing it in the refrigerator or free without proper precaution may spoil it.

Raw chicken can have salmonella, which may cause a bacterial infection. So, keeping it in the refrigerator for a long time is not suggested. Store the chicken in small batches in the freezer so you don’t defrost and refreeze it multiple times.

Otherwise, you can store and freeze cooked chicken. Keep it in the refrigerator for up to 3 days or freeze it to use for as long as 6 months.

How Much Protein Do You Need?

There is no fixed amount of protein daily as it depends on an individual’s weight. The recommended daily value for protein is 0.8 grams per kilogram of your body. So, a person weighing 75 kilograms or 165 pounds must take at least 60 grams of protein daily.

Lean meats are the best source of protein, especially skinless chicken breasts, as they have high protein content. Alternatively, you can obtain daily protein from beans, tofu, nuts, and seeds.

The Bottom Line

Chicken breasts are an excellent protein source to gain muscles; thus good for fitness enthusiasts. But that also leads to a common question: how much protein is in a chicken breast? Typically, 100 grams of chicken breasts have 31 grams of protein and 165 calories. 80% of the calories come from proteins, and 20% from fat. If you want to reduce your fat intake, it is best to go for skinless chicken breasts. The protein content may also vary if you use bone-in chicken breasts, which have a half-to-half meat and bone ratio.

FAQs

Is 200g of chicken breast enough protein?

100 grams of chicken breasts have 31 grams of protein, and 200 grams have 62 grams. If you weigh between 75 and 80 kg, you can get your daily recommended protein value from a 200-gram chicken breast.

What is lean protein?

Lean proteins refer to skinless meat as it contains a high percentage of protein and low-fat content. You can take lean meat in cuts of your choice from chicken, beef, turkey, etc.

Is chicken OK to eat every day?

Yes, it is okay to eat chicken every day if you also eat vegetable and fat-based meals. Skinless chicken does not have a high percentage of fat. Thus, you must obtain healthy fats and carbs from sources other than chicken.

Which food has the highest protein?

Lean meats like beef, veal, lamb, turkey, duck, and chicken are considered high-protein sources. However, you can also get protein from seafood, dairy products, and eggs.