How much protein is in 16 oz of cooked chicken breast?

October 25, 2025 •

3 min read

A 16 oz portion of cooked, boneless, skinless chicken breast can contain approximately 120-140 grams of high-quality protein, a significant amount for muscle building and satiety. This guide breaks down exactly how much protein is in 16 oz of cooked chicken breast, and the factors that influence its nutritional value.

Quick Summary

An average 16 oz serving of cooked chicken breast provides approximately 120-140 grams of high-quality protein, with the exact amount varying by leanness and cooking method.

Key Points

High Protein Density: 16 oz of cooked chicken breast packs around 120-140 grams of protein, a very significant amount.
Cooking Concentrates Protein: As chicken cooks, it loses water weight, which increases the protein density per ounce of the finished product.
Raw vs. Cooked Weight: The total protein remains constant, but 16 oz of raw chicken becomes a lighter, denser portion after cooking.
Beneficial for Diet and Fitness: A high-protein diet supports muscle repair, satiety, and a healthy metabolism, all of which aid in weight management.
Factors Affecting Protein: The final protein amount can be slightly influenced by the chicken's breed, diet, and muscle quality.

The Protein Power of Cooked Chicken Breast

Chicken breast is a staple for athletes and health-conscious individuals due to its impressive protein-to-calorie ratio. A generous 16 oz portion, which equates to one pound of raw chicken, offers a substantial protein boost. Understanding the difference between raw and cooked weight is key to accurate nutritional tracking. During the cooking process, chicken loses moisture and shrinks, concentrating the nutrients—including protein—into a smaller weight. While the total protein amount doesn't change, the protein content per ounce of cooked chicken is significantly higher than that of raw chicken.

The Breakdown: Raw vs. Cooked Weight

To understand the protein content of 16 oz of cooked chicken breast, it's helpful to first consider its raw weight. A common estimate is that raw chicken breast loses about 25% of its weight during cooking. This means 16 oz of raw chicken would result in approximately 12 oz of cooked chicken. However, a 16 oz cooked portion is much more dense and contains more protein than its raw counterpart by weight. For example, some data shows that 100g of raw chicken contains about 22.5g of protein, while 100g of cooked chicken has around 32.1g of protein. This concentration effect means a 16 oz serving of cooked chicken breast is an exceptionally rich source of protein.

Comparison Table: Raw vs. Cooked Protein

This table illustrates the difference in protein concentration due to water loss during cooking.


Measurement	Raw Chicken Breast (approximate)	Cooked Chicken Breast (approximate)
Per 1 oz	~6.4 grams	~9.1 grams
Per 100g (3.5 oz)	~22.5 grams	~32.1 grams
Per 16 oz (1 lb)	~102 grams (assuming boneless, skinless)	~145.6 grams (based on 9.1g/oz, calculation only)

Note: The protein values can vary slightly depending on the specific chicken and cooking method.

What Influences Protein Content?

Several factors can influence the final protein content and quality of your chicken breast:

Cooking Method: Dry heat methods like grilling or roasting can cause more moisture loss, further concentrating the protein. Moist heat methods like poaching or steaming retain more water, resulting in a slightly lower protein-by-weight concentration.
Source and Breed: The breed of chicken and the conditions in which it was raised can lead to slight variations in nutritional content. Some native or heritage breeds have been shown to have slightly higher protein content compared to commercial hybrids.
Muscle Abnormalities: Conditions like 'white striping' and 'wooden breast' can occur in commercial broilers and may reduce the protein percentage and quality, while increasing fat content.

The Benefits of a High-Protein Meal

Including a significant protein source like 16 oz of cooked chicken breast can offer numerous health benefits:

Muscle Growth and Repair: Protein is the building block for muscle tissue. Consuming a large amount of protein after exercise helps repair and rebuild muscle fibers.
Increased Satiety: Protein-rich meals help you feel fuller for longer, which can aid in weight management by reducing overall calorie intake.
Metabolic Boost: Your body expends more energy to digest and metabolize protein than it does for carbohydrates or fat. This is known as the thermic effect of food and can slightly boost your metabolism.
Weight Management: The combination of increased satiety and a metabolic boost makes high-protein diets effective for weight loss and preventing muscle loss during calorie restriction.

Creative Ways to Incorporate 16 oz of Chicken

A 16 oz portion of cooked chicken breast is substantial, and many people find it easier to consume over multiple meals rather than in a single sitting. Here are some ideas for meal prep and serving:

Shredded Chicken: Poach or boil the chicken and shred it to use in tacos, salads, sandwiches, or burrito bowls throughout the week.
Grilled Portions: Grill two 8 oz breasts and save one for another day. Enjoy one with roasted vegetables and a complex carb like sweet potato.
Stuffed Chicken Breast: Filet a large breast and stuff it with your favorite fillings, such as spinach and cheese, before baking.

Conclusion

In summary, 16 oz of cooked chicken breast is a potent source of high-quality protein, delivering approximately 120-140 grams. This high concentration is due to the moisture lost during cooking. While the exact amount can vary based on factors like the cooking method and chicken breed, it remains an excellent choice for supporting muscle growth, satiety, and weight management. By understanding how to prepare and incorporate it into your diet, you can easily leverage the benefits of this versatile and nutrient-dense protein source.

Frequently Asked Questions

Yes, 16 oz is a very high amount of protein for a single meal, likely exceeding the daily needs for many individuals. A 4-6 oz serving is often considered a standard portion.

Cooking does not destroy the protein. Instead, it concentrates the protein per ounce by removing water content. The total grams of protein remain the same as the raw portion, but it's contained within a smaller, denser piece of meat.

Yes, chicken breast is a complete protein source, meaning it provides all nine essential amino acids that your body cannot produce on its own.

The cooking method doesn't alter the total protein amount, but it can affect the moisture content. Drier cooking methods result in a higher protein-to-weight ratio in the final product compared to moist cooking methods.

While chicken is healthy, consuming such a large portion daily may not be necessary or beneficial for everyone. It's best to consult a dietitian for personalized nutritional advice. A balanced intake of various protein sources is generally recommended.

A 16 oz raw chicken breast, which would cook down to less weight, contains roughly 100-102 grams of protein. A 16 oz portion of cooked chicken is much more protein-dense, containing approximately 120-140 grams, because the water has been cooked off.

A large portion of cooked chicken can be shredded and used over several meals, such as in salads, sandwiches, pasta dishes, or burrito bowls, making meal prep for the week easy and efficient.