How Many Grams of Protein are in 8 oz of Cooked Chicken Breast?

October 13, 2025 •

4 min read

According to nutritional data, an 8-ounce serving of cooked, skinless chicken breast contains approximately 60 to 73 grams of protein, depending on the preparation method. This makes it one of the most efficient and popular sources of lean protein for building muscle, managing weight, and supporting overall health. Incorporating chicken breast into your nutrition diet can help you meet your daily protein goals effectively.

Quick Summary

An 8-ounce portion of cooked, skinless chicken breast typically provides between 60 and 73 grams of complete protein. The specific protein content varies based on the cooking method, as moisture loss increases the protein concentration by weight. Chicken breast is a low-calorie, nutrient-dense food that supports muscle repair, satiety, and weight management. Understanding its nutritional value is crucial for effective dietary planning and meeting personal health goals.

Key Points

High-Protein Count: An 8 oz serving of cooked chicken breast provides approximately 60-73 grams of complete, high-quality protein, making it an excellent source for dietary needs.
Cooked vs. Raw Weight: The higher protein concentration in cooked chicken is due to the loss of water weight during cooking; therefore, always measure your protein intake after the chicken is cooked.
Preparation Matters: Cooking methods like grilling, baking, and roasting preserve the lean nature of chicken breast, while frying adds significant fat and calories.
Supports Weight Management: The high protein content promotes satiety and boosts metabolism, which can aid in weight loss and maintaining a healthy weight.
Builds and Repairs Muscle: As a complete protein with all essential amino acids, chicken breast is vital for muscle repair and growth, especially for those who are physically active.
Essential for Overall Health: Beyond muscle, protein is crucial for bone health, hormone function, and helps the body repair itself after injury.
Optimize Your Meal Plan: Combine chicken breast with complex carbohydrates and healthy fats to create balanced, satisfying meals that support your fitness and health goals.

Why Cooked Chicken Breast is a Protein Powerhouse

Chicken breast is a cornerstone of many fitness and weight management diets, primarily due to its impressive protein-to-calorie ratio. It is a complete protein, containing all nine essential amino acids that the body cannot produce on its own. But why do the protein numbers vary for the same 8-ounce serving? The key is understanding the difference between raw and cooked weight.

During cooking, chicken breast loses a significant amount of its water content. As the water evaporates, the remaining protein and other nutrients become more concentrated. This is why 8 ounces of raw chicken breast will weigh less after cooking but have a higher protein-to-weight ratio than its uncooked counterpart. Therefore, it's crucial to measure your chicken after it's been cooked to get an accurate protein count.

Factors Influencing Protein Content

While the baseline protein count is high, several factors can influence the exact amount of protein in your cooked chicken breast:

Cooking Method: Baking, grilling, or roasting without added oils will yield a higher protein concentration per ounce than deep-frying, which adds fat and calories. Wet-heat methods like boiling or steaming also retain high protein levels but may not concentrate them as much as dry-heat cooking.
Skin vs. Skinless: For the highest protein concentration with the lowest fat, opting for a skinless chicken breast is best. Cooking with the skin on adds a significant amount of fat and calories, reducing the overall protein efficiency of the meal.
Added Ingredients: The addition of breading, marinades, or sauces can alter the overall nutritional profile. While a marinade might not impact the protein itself, breading and sugary sauces can add unnecessary carbs and calories.
Muscle Abnormalities: Rare conditions in commercial chickens, such as "white striping," can alter the meat's composition, increasing fat and collagen while slightly decreasing protein content and quality.

How to Maximize Your Protein Intake from Chicken Breast

To get the most out of your chicken breast, consider these tips:

Measure Accurately: Always weigh your chicken breast after it has been cooked. A kitchen scale is an invaluable tool for precision in meal prep and tracking macros.
Choose Lean Cooking Methods: Stick to grilling, baking, or roasting with minimal added oils. This ensures you're getting a concentrated dose of protein without excess fat.
Pair with Other Nutrients: While chicken breast is the protein star, a balanced meal is key. Combine it with complex carbohydrates like roasted sweet potatoes or brown rice, and healthy fats from avocado or a simple vinaigrette to support recovery and hormone health.

Comparison: Chicken Breast vs. Other Protein Sources

To put the protein power of chicken breast into perspective, here is a comparison with other popular protein options based on a typical 8-ounce cooked serving. Note that these are approximations and can vary by brand and preparation.


Protein Source	Approx. Protein (g) per 8 oz cooked	Notes
Chicken Breast (skinless)	60-73 g	Very lean, high protein concentration.
Salmon Fillet	45-50 g	Offers heart-healthy Omega-3 fatty acids but slightly less protein.
Lean Ground Beef (90/10)	Approx. 52 g	Higher in fat content than chicken breast.
Extra-Firm Tofu	Approx. 40 g (for 8 oz drained)	A popular plant-based alternative, also a complete protein.
Black Beans	Approx. 26 g (for 1 cup, about 8 oz)	High in fiber, but significantly less protein than animal sources.

The Health Benefits of a High-Protein Diet

Eating adequate protein is not just for bodybuilders. A diet rich in high-quality protein, such as chicken breast, provides numerous health benefits:

Increases Muscle Mass and Strength: Protein is essential for repairing and rebuilding muscle tissue, especially after exercise.
Promotes Satiety: High-protein meals increase feelings of fullness, which can help reduce overall calorie intake and support weight management.
Boosts Metabolism and Fat Burning: The body uses more energy to digest and metabolize protein than carbs or fat, a process known as the thermic effect of food (TEF).
Supports Bone Health: Adequate protein intake is associated with better bone density and can help reduce the risk of osteoporosis, particularly as we age.
Aids Injury Recovery: Protein is a fundamental building block for tissues and organs, playing a key role in the body's repair processes.

Conclusion

For those tracking their macronutrients, knowing how many grams of protein are in 8 oz of cooked chicken breast is a crucial piece of information. The answer is a robust 60 to 73 grams, making it a highly effective tool for hitting daily protein targets. The exact amount depends on variables like the cooking method and whether the skin is removed, but its core value as a lean, complete protein source remains constant. By preparing it wisely and incorporating it into a balanced diet, you can leverage its benefits for muscle growth, weight control, and long-term health.

For more information on the thermic effect of food and its impact on your metabolism, explore the comprehensive research available on the National Institutes of Health website. https://pubmed.ncbi.nlm.nih.gov/14674395/

Frequently Asked Questions

No, cooking does not destroy the protein itself, but it does cause the chicken to lose water weight. This increases the protein concentration per ounce in the final cooked product, meaning you get more protein per gram of cooked chicken compared to raw.

For most individuals, 8 ounces of chicken breast, providing 60-73 grams of protein, represents a substantial portion of their daily requirement. However, a single meal is often not enough for the entire day, especially for athletes or those with high protein needs.

A skinless chicken breast is a much leaner source of protein. While the protein content of the meat is the same, leaving the skin on adds a significant amount of fat and calories, making it a less efficient protein source for those watching their macronutrients.

The most accurate way is to weigh your chicken using a food scale after it has been cooked. Nutrition labels on packaged raw chicken often reflect the uncooked weight, which is not accurate for your final meal.

While other foods like salmon, lean beef, and tofu are also good protein sources, chicken breast is often praised for its high protein-to-calorie ratio. You can get similar protein amounts, but it may come with more fat or calories, depending on the food.

A consistent lack of protein can lead to several health issues, including muscle weakness, hair loss, brittle nails, and reduced muscle mass. For optimal health, it is important to meet at least the minimum daily protein requirements.

Chicken breast is a complete protein because it contains all nine essential amino acids that the human body cannot produce and must obtain through diet. These amino acids are necessary for functions like muscle building, tissue repair, and overall body maintenance.