How much protein is in 8 ounces of cooked chicken?

December 30, 2025 •

4 min read

An 8-ounce serving of cooked, skinless chicken breast can provide over 60 grams of high-quality protein. However, the exact amount of protein in 8 ounces of cooked chicken varies significantly depending on the cut of meat and the cooking method used. This guide breaks down the protein content for different chicken parts and offers valuable tips for maximizing this nutrient in your meals.

Quick Summary

The protein content of 8 ounces of cooked chicken varies by cut, with skinless breast offering the highest concentration. Understanding these differences helps in planning nutritious meals for muscle building and weight management. Cooking methods also influence final nutritional value.

Key Points

8 oz Cooked Chicken Breast: Provides approximately 60-70 grams of high-quality protein, ideal for low-fat diets.
8 oz Cooked Chicken Thigh: Contains about 50-55 grams of protein, with more fat and flavor than the breast.
Cooking Method Matters: Grilling, baking, and steaming retain protein effectively, while deep-frying adds significant fat.
Cooking Increases Protein Concentration: Weight is lost during cooking due to water evaporation, making the protein more concentrated per cooked ounce.
Skinless is Best for Lean Protein: To maximize the protein-to-fat ratio, always choose skinless cuts, especially chicken breast.
High-Protein Benefits: Helps build muscle, boosts metabolism, and increases satiety for weight management.

Protein by the Cut: 8 Ounces of Cooked Chicken

The amount of protein found in 8 ounces of cooked chicken is not a single, fixed number. It is heavily influenced by which part of the bird you are consuming, as different cuts have varying fat-to-protein ratios. Generally, skinless chicken breast is the leanest and highest in protein, while chicken thighs are fattier and contain a bit less protein per ounce. It is also important to note that cooking concentrates protein because moisture is lost during the process, so a piece of chicken that was 8 ounces raw will weigh less after cooking but have a higher protein density per cooked ounce.

8 Ounces of Cooked, Skinless Chicken Breast

As the most popular choice for high-protein, low-fat diets, skinless chicken breast offers the most significant protein boost. An 8-ounce serving of cooked chicken breast typically contains approximately 60 to 70 grams of protein. This makes it an ideal choice for athletes, bodybuilders, and those focused on weight management due to its high protein-to-calorie ratio. The protein in chicken breast is considered a complete protein, meaning it contains all nine essential amino acids needed by the body for muscle repair and growth.

8 Ounces of Cooked, Skinless Chicken Thigh

Chicken thighs are known for being more flavorful and tender than breasts due to their higher fat content. This also means they contain slightly less protein per ounce. An 8-ounce serving of cooked, skinless chicken thigh provides around 50 to 55 grams of protein. While this is a lower protein count than the breast, thighs still offer a substantial amount and are a great option for those who prefer a richer taste and don't mind a slightly higher fat intake.

8 Ounces of Cooked, Skinless Chicken Drumsticks

Chicken drumsticks are a budget-friendly option that also provides a good amount of protein, though they contain a bit more fat and less protein than thighs. An 8-ounce portion of cooked, skinless drumstick meat can offer approximately 45 to 50 grams of protein, making it a respectable protein source for a balanced diet.

Factors Influencing Protein Content

Beyond the cut of meat, several other factors can affect the final protein content and overall nutritional value of your 8-ounce serving.

Cooking Method: The way you cook your chicken can influence its nutritional profile. Grilling, baking, and steaming are excellent methods for retaining protein with minimal added fat. In contrast, deep-frying can increase the fat content, while boiling can cause some water-soluble nutrients to leach into the cooking liquid.
Presence of Skin: Cooking and eating chicken with the skin dramatically increases its fat and calorie content. For an 8-ounce serving, removing the skin is the best way to maximize the protein-to-fat ratio, especially for those watching their calorie intake.
Added Ingredients: Sauces, marinades, and cooking oils add calories and sometimes fat, which alters the final nutritional count. To keep your 8-ounce serving as lean as possible, opt for low-fat marinades and seasonings.
Moisture Loss: During cooking, chicken loses a significant amount of water. This is why 8 ounces of raw chicken will weigh less after it's cooked, but the protein becomes more concentrated in the final product.

Comparison of Protein Content in 8 oz of Cooked Chicken

This table provides a quick overview of the protein content in 8 ounces of various cooked, skinless chicken cuts.


Chicken Cut (8 oz cooked, skinless)	Approximate Protein (grams)	Notes
Chicken Breast	60-70 g	Highest protein-to-fat ratio
Chicken Thigh	50-55 g	More tender and flavorful due to higher fat
Chicken Drumstick	45-50 g	A balanced, budget-friendly protein source

High-Protein Meal Ideas with 8 oz of Chicken

Incorporating a substantial 8-ounce portion of cooked chicken into your meals is easy and delicious. Here are a few ideas:

Chicken Breast Salad: Grill or bake 8 ounces of seasoned chicken breast and serve it over a large bed of mixed greens with a variety of colorful vegetables and a light vinaigrette. This maximizes the protein while keeping calories low.
Thigh and Vegetable Skewers: Cut 8 ounces of skinless chicken thigh into chunks and thread them onto skewers with your favorite vegetables like bell peppers, onions, and zucchini. Grill until cooked through for a flavorful meal.
Shredded Chicken Bowl: Use 8 ounces of slow-cooked or boiled chicken breast, shredded, as the base for a grain bowl. Add a scoop of quinoa or brown rice, black beans, corn, and avocado for a complete meal.

Conclusion

For those aiming for a high-protein diet, 8 ounces of cooked chicken is a powerful ally. A skinless chicken breast offers the most protein, with over 60 grams per serving, while thighs and drumsticks provide slightly less but still make a substantial contribution. By paying attention to your cut of choice and cooking method, you can effectively plan meals that help you reach your daily protein goals for muscle maintenance, weight management, and overall health. For more general guidelines on how to structure a protein-rich diet, the NHS provides some foundational advice on healthy eating.

The Health Benefits of Protein

Protein is a crucial macronutrient that performs a wide range of functions in the body. Consuming adequate amounts, like the substantial quantity found in 8 ounces of chicken, supports several key areas of health:

Muscle Building and Repair: Protein provides the amino acids needed to build and repair muscle tissue, which is vital for athletes and those engaging in strength training.
Increased Satiety: Protein-rich foods are known to increase feelings of fullness, helping to reduce overall calorie intake and support weight loss efforts.
Bone Health: A high protein intake, combined with sufficient calcium, can help maintain strong, healthy bones.
Metabolic Boost: The body uses more energy to digest and metabolize protein than other macronutrients, which can give your metabolism a slight boost.

By strategically incorporating 8 ounces of cooked chicken into your diet, you can leverage these benefits for improved health and fitness.

Frequently Asked Questions

Yes, an 8-ounce serving of cooked chicken is considered a very large portion and provides a substantial amount of protein, typically supplying over 50 grams depending on the cut.

Cooking does not destroy the protein in chicken, but it does cause the meat to lose water weight. This concentrates the protein, so the cooked meat has a higher protein density per ounce than the raw meat.

For an 8-ounce cooked serving, skinless chicken breast has the most protein, offering around 60-70 grams. It also has the lowest fat content of the popular cuts.

For most healthy individuals, eating 8 ounces of chicken daily is safe and beneficial as part of a balanced diet, especially for those with high protein needs, but it is always wise to consult a healthcare provider for personalized advice.

To maximize protein while minimizing fat and calories, choose a skinless cut like the breast and opt for cooking methods such as grilling, baking, or steaming instead of frying.

While an 8-ounce chicken breast provides a large amount of protein (60-70g), it likely won't meet a very active individual's daily needs, which are often 120-180g or more. Protein intake should be spread across multiple meals.

Skin-on chicken has less protein per ounce compared to skinless because the skin adds significant fat and calories without adding protein. For a leaner, more protein-dense meal, the skin should be removed.