How Many Grams of Protein Are in 1/3 Lb of Chicken Breast?

November 30, 2025 •

3 min read

A 1/3 lb serving of cooked chicken breast contains approximately 38 grams of protein. It's a key source of lean protein for muscle building and weight management. Understanding the protein content in 1/3 lb of chicken breast helps track your macronutrient intake for fitness goals.

Quick Summary

A cooked 1/3 lb portion of boneless, skinless chicken breast provides around 38 grams of high-quality protein, which can help meet daily protein needs. Final protein content can vary. It is a highly efficient way to consume protein with relatively few calories.

Key Points

High Protein per Serving: A 1/3 lb portion of cooked, boneless, skinless chicken breast contains approximately 38 grams of protein.
Lean Protein Source: Chicken breast is very low in fat, with about 65% of its calories coming from protein, making it ideal for weight management and building muscle.
Cooked vs. Raw Weight: Cooking causes water loss, increasing the protein concentration per gram in the cooked product. Measurements are typically for the cooked weight.
Versatile Cooking Methods: Grilling, baking, and poaching are excellent low-fat options to prepare chicken breast and retain its nutritional value.
Supports Muscle and Satiety: The high protein content in a 1/3 lb serving helps with muscle repair, growth, and promotes feelings of fullness.

Calculating the Protein Content of Chicken Breast

When calculating the protein content of chicken breast, it's important to consider whether the measurement is for raw or cooked meat. The weight of chicken decreases during cooking as water is lost, which concentrates the remaining nutrients, including protein. This is a crucial distinction for anyone accurately tracking their macros for dietary purposes.

Raw vs. Cooked Weight

Raw chicken breast contains water, which evaporates during cooking. This means a 1/3 lb (5.33 ounces or 151 grams) of raw chicken will weigh less after it's cooked, but its total protein content will remain the same. The concentration of protein per gram of cooked chicken is therefore higher. For example, some sources suggest that raw, skinless chicken breast is about 17% protein by weight, while cooked chicken breast can be closer to 30-31% protein per 100 grams. For a 1/3 lb serving, nutritional databases typically provide figures for the cooked product, which is what is consumed.

The Importance of Lean Protein

Chicken breast is celebrated as a lean protein source because of its high protein-to-fat ratio, especially when the skin is removed. A 1/3 lb portion offers substantial protein, which is essential for numerous bodily functions, including muscle repair and growth, satiety, and immune function. For those on a diet, the feeling of fullness that protein provides can be a key factor in managing appetite and consuming fewer calories overall. For athletes and bodybuilders, this lean protein provides the necessary amino acids for muscle synthesis without an excess of fat.

Comparison of Protein Sources: 1/3 Lb Chicken vs. Other Options

To put the protein content of chicken breast into perspective, here is a comparison with other common protein sources. All figures are approximate for a similar portion size.


Protein Source	Approx. Grams of Protein (per 1/3 lb cooked)	Approx. Calories (per 1/3 lb cooked)
Boneless, Skinless Chicken Breast	~38g	~240
90/10 Ground Beef	~34g*	~280*
Salmon	~30g*	~275*
Lentils	~14g*	~160*
Extra-Firm Tofu	~27g*	~240*

*Values for ground beef, salmon, lentils, and tofu are estimations for a similar serving size and may vary based on preparation.

How to Maximize the Nutritional Benefits of Your Chicken Breast

To get the most out of chicken breast, preparation is key. Simple cooking methods help retain its lean nutritional profile, while excessive fats or breading can quickly increase the calorie count. Consider the following cooking methods for a healthy meal:

Grilling: A classic method that requires very little added fat. Grilling also imparts a smoky flavor that can be enhanced with herbs and spices.
Baking or Roasting: Baking chicken breast in the oven with a light marinade or seasoning is a low-effort, low-fat option. This method helps keep the chicken juicy and tender.
Poaching: For an extremely lean and moist result, poach chicken breast in simmering water or broth. This is ideal for chicken that will be used in salads or sandwiches.
Stir-Frying: When stir-frying, use a minimal amount of healthy oil, like olive oil, and pair the chicken with a variety of colorful vegetables for a balanced and nutrient-rich meal.

Conclusion: A Powerful Protein Punch

To summarize, consuming 1/3 lb of cooked, boneless, skinless chicken breast provides a substantial 38 grams of protein. This makes it an invaluable food for anyone prioritizing protein intake for muscle building, weight management, or general health. Its versatility in cooking, combined with its high protein and low-fat profile, confirms its status as a dietary staple. By opting for lean cooking methods, you can enjoy a delicious and powerful protein boost without unnecessary calories. Whether you are meal prepping for the week or cooking a single serving, a 1/3 lb portion is an effective and satisfying way to meet your nutritional goals.

Visit the National Chicken Council for additional information on chicken nutrition.

Frequently Asked Questions

No, cooking does not destroy the protein itself. However, it removes water, which concentrates the protein in the remaining meat. So, a 1/3 lb of cooked chicken will have a higher percentage of protein by weight than a raw 1/3 lb portion.

A 1/3 lb, or about 5.3 ounces, is a very generous serving size for most people. A standard recommended protein serving is typically closer to 3 to 4 ounces, so this is a substantial protein portion.

A 1/3 lb serving of cooked, boneless, skinless chicken breast contains approximately 240 calories, with most of the calories coming from its high protein content.

Chicken breast is leaner and higher in protein per 100 grams than chicken thighs. While a cooked 1/3 lb breast provides about 38g of protein, a similar portion of thigh meat would be lower in protein and higher in fat.

To preserve the lean nutritional profile of chicken breast, opt for cooking methods that don't add significant fat. Grilling, baking, and poaching are excellent choices.

Yes, for most healthy adults, consuming 1/3 lb of chicken breast daily as part of a balanced diet is safe and beneficial for meeting protein needs.

Its popularity stems from its high-quality, complete protein content and low calorie-to-protein ratio. This makes it an ideal food for building muscle and managing weight.