How many grams of protein are 4 ounces of cooked chicken?

December 26, 2025 •

3 min read

According to the National Chicken Council, chicken is a complete protein source containing all nine essential amino acids. For many health-conscious individuals, understanding the protein content of specific portion sizes is crucial for meal planning. This article breaks down the nutritional details of a standard 4-ounce serving of cooked chicken, a staple for those looking to build muscle or manage their weight.

Quick Summary

This guide examines the protein content of a 4-ounce serving of cooked chicken, focusing on how preparation and cut affect nutritional values. It explores the differences between chicken breast and thigh, the impact of cooking methods, and practical tips for accurate portioning.

Key Points

Protein in 4 oz Chicken Breast: A 4-ounce serving of cooked, skinless chicken breast contains approximately 30 to 35 grams of protein.
Thigh vs. Breast Protein: Cooked chicken thighs have a lower protein density per ounce than breasts, typically providing around 24 to 27 grams for a 4-ounce serving.
Cooking Concentrates Protein: Chicken loses moisture during cooking, which means a 4-ounce cooked portion has a higher protein density by weight than the same size raw portion.
Cooking Method Matters: Gentle cooking methods like baking, grilling, and steaming help preserve protein quality, while deep-frying can degrade it and increase fat content.
Accurate Measurement is Key: For precise macronutrient tracking, always weigh your chicken after it has been cooked to account for moisture loss.
High-Quality Complete Protein: Chicken provides a complete protein profile, offering all nine essential amino acids needed for muscle repair and growth.

Understanding Protein in Chicken

Chicken is a highly versatile and popular source of lean protein. However, the precise amount of protein can vary depending on several factors, most notably the cut of meat and whether it is measured raw or cooked. When chicken is cooked, it loses a significant portion of its water content, which concentrates the remaining nutrients, including protein. This means that a 4-ounce serving of cooked chicken will have a higher protein density than a 4-ounce serving of raw chicken, even though the total protein mass remains nearly identical before and after the cooking process.

Protein Content of a 4-Ounce Cooked Chicken Breast

For a 4-ounce (113 gram) serving of cooked, boneless, skinless chicken breast, the protein content typically ranges from 30 to 35 grams. This makes chicken breast the leanest and most protein-dense option among common chicken cuts. For example, the USDA's FoodData Central and nutrition tracking services consistently place a 4-ounce cooked chicken breast near the 33-gram mark for protein, with minimal fat. This high protein-to-calorie ratio is why it is often the preferred choice for those on weight loss diets or muscle-building programs.

Protein in a 4-Ounce Cooked Chicken Thigh

While chicken breast is the go-to for maximum lean protein, chicken thighs offer a juicier, richer flavor due to a higher fat content. A 4-ounce serving of cooked, boneless, skinless chicken thigh contains less protein than a breast, usually around 24 to 27 grams. The higher fat count also results in a greater number of calories compared to an equivalent portion of chicken breast. This can be beneficial for individuals on low-carb diets, such as keto, who need more fat in their meals.

The Impact of Cooking Methods

The way you prepare your chicken can affect the final nutritional profile, though the overall protein quantity is minimally impacted unless overcooked at extremely high temperatures.

Grilling and Baking: These are excellent methods for maintaining a high protein content and keeping the meat lean. Grilling 4 ounces of chicken breast yields about 33 grams of protein, while baking offers similar results.
Boiling and Steaming: These moist-heat methods are ideal for maximizing moisture and flavor while preserving protein quality. Any amino acids that may leach into the cooking liquid can be recovered if the broth is also consumed.
Frying: Deep-frying at very high temperatures can slightly decrease protein quality and dramatically increase fat and calorie counts. Pan-frying in a small amount of healthy oil is a better option.

Comparison of 4 oz Cooked Chicken Cuts

To provide a clear overview, here is a comparison table outlining the key nutritional differences between a 4-ounce serving of cooked chicken breast and chicken thigh.


Feature	4 oz Cooked Chicken Breast	4 oz Cooked Chicken Thigh
Protein (grams)	~30-35g	~24-27g
Calories	~165-190 kcal	~210-240 kcal
Fat (grams)	~3-4g	~9-11g
Flavor Profile	Mild, leaner	Richer, juicier
Best For	Weight loss, calorie restriction	Keto, muscle building, flavor

Tips for Measuring Accurately

Proper portion control is vital for accurate calorie and macronutrient tracking. Here are some methods to ensure your 4-ounce serving is precise:

Use a Digital Food Scale: For the most accurate measurement, weigh your chicken after it has been cooked. Weighing raw chicken can be misleading, as it will lose 25% or more of its weight during cooking due to moisture loss.
Use Hand Portions: A common and simple method is to use the palm of your hand as a guide. A 4-ounce serving of cooked boneless, skinless chicken is roughly the size and thickness of your palm.
Meal Prep: Cook a larger batch of chicken and then divide it into 4-ounce portions using a food scale. This makes future meal planning quick and efficient.

Conclusion

In summary, a 4-ounce portion of cooked, boneless, skinless chicken breast provides approximately 30 to 35 grams of high-quality protein, making it an excellent choice for those prioritizing lean muscle growth and weight management. A 4-ounce portion of cooked chicken thigh offers a slightly lower protein count of 24 to 27 grams but provides a richer flavor and higher fat content. The key to maximizing your nutritional goals is to choose the cut that best aligns with your dietary needs and use proper measuring techniques, such as weighing the chicken after it's been cooked, to ensure accuracy. Regardless of the cut, chicken remains a powerhouse protein source that can be easily incorporated into a balanced diet.

For more detailed nutritional data on various food items, consult resources like the USDA's FoodData Central, a comprehensive and authoritative database.

Frequently Asked Questions

Cooking does not destroy the protein content of chicken, but it does cause the meat to lose water weight, which concentrates the protein. Therefore, a 4-ounce serving of cooked chicken will be more protein-dense than a 4-ounce serving of raw chicken, even though the total amount of protein from the original piece remains the same.

For most people, a 30 to 40-gram portion of protein per meal is considered the optimal amount to maximize muscle protein synthesis, the process by which your body builds and repairs muscle tissue. This is a standard and effective target for fitness enthusiasts.

The presence of skin primarily affects the fat and calorie content, not the protein count. A skinless cut of chicken, like a breast, will be leaner. The protein content per ounce of the meat itself is largely unchanged, but the overall nutritional profile of the meal will be different.

Yes, a simple visual guide is to use the palm of your hand. A 4-ounce serving of cooked boneless, skinless chicken is approximately the size and thickness of your palm. While useful, a digital food scale provides the most accurate measurement.

White meat (like breast) is leaner and more protein-dense by weight, while dark meat (thighs and drumsticks) has a higher fat content. Per 100 grams, cooked chicken breast has more protein than cooked chicken thigh.

Gentle cooking methods such as steaming, boiling, or baking at moderate temperatures are best for preserving protein quality. High-heat methods like deep-frying can slightly damage protein and create undesirable compounds.

For the most reliable nutrition facts, consult reputable sources like the USDA FoodData Central. Using a food scale to weigh cooked portions is the most accurate method for tracking your macros.