How much protein is in 8 oz of breast meat?

December 3, 2025 •

3 min read

According to USDA data, 8 ounces of cooked, skinless chicken breast can contain up to 72.7 grams of high-quality protein. The exact amount depends on whether the meat is cooked or raw and the type of breast, with options including both chicken and turkey breast.

Quick Summary

This guide provides a comprehensive breakdown of protein content for 8-ounce servings of chicken and turkey breast, detailing the nutritional differences between cooked and raw forms. It also explores factors like cooking methods and preparation that can influence the final macronutrient count.

Key Points

Cooked vs. Raw Protein: 8 ounces of cooked, skinless chicken breast has approximately 60-73 grams of protein, a higher concentration than the ~51 grams found in 8 ounces of raw chicken.
Turkey is a Strong Alternative: An 8-ounce serving of cooked turkey breast offers a comparable 54 grams of protein, making it an excellent alternative to chicken.
Cooking Matters: Cooking methods impact nutritional value; opt for grilling, baking, or steaming to maintain the lean protein benefits and avoid excess fat and calories.
Ideal for Fitness Goals: High-protein, low-fat breast meat is perfect for muscle building and weight management, as protein supports muscle synthesis and increases satiety.
Versatile Meal Component: Chicken and turkey breast can be easily incorporated into a variety of meals, including salads, sandwiches, and stir-fries, making them a staple for meal prep.

The Core of the Matter: Protein in 8 oz of Chicken Breast

When considering poultry for your diet, chicken breast is a leading source of lean protein. For an 8-ounce serving, the protein content varies significantly depending on whether the meat has been cooked. As water evaporates during the cooking process, the protein becomes more concentrated in the remaining mass, leading to a higher protein-by-weight measurement for cooked poultry.

Cooked vs. Raw Chicken Breast: A Nutritional Shift

8 oz cooked, skinless chicken breast: This serving size typically provides a substantial 60 to 73 grams of protein. This variation is due to differences in cooking methods and specific nutritional analysis sources. Grilling or baking without added fats will yield a very lean, protein-dense meal. For someone with significant fitness or muscle-building goals, this can be a cornerstone of a meal plan.
8 oz raw chicken breast: The same 8-ounce portion of raw, skinless chicken breast contains approximately 51 grams of protein. While this seems lower, it's important to remember that this measurement is pre-cooking and includes water weight that will be lost.

How Preparation Affects the Final Count

Your cooking method also plays a crucial role in the final nutritional profile. Frying chicken breast, especially with breading, will add significant calories and fat, changing its character from a lean protein source to a less healthy option. Simple, clean cooking methods like grilling, baking, or steaming will preserve its low-fat and high-protein benefits.

Diversifying Your Diet: Protein in 8 oz of Turkey Breast

While chicken breast is a popular choice, turkey breast offers a comparable and excellent source of protein. Like chicken, the cooking process concentrates the protein, increasing the protein count per ounce in cooked meat.

8 oz cooked, skinless turkey breast: A typical serving offers about 54 grams of protein, making it another fantastic option for a high-protein, low-fat meal. It has a slightly different flavor profile and can be used interchangeably with chicken in many recipes.
8 oz raw turkey breast: This portion size contains approximately 54 grams of protein before cooking. When planning meals, this raw figure provides a baseline before accounting for moisture loss during preparation.

Comparison Table: Protein in 8 oz of Breast Meat

To make comparing these options easier, here is a quick reference table showing the estimated protein content for both cooked and raw versions of chicken and turkey breast.


Type of Breast Meat	Portion Size	Condition	Estimated Protein (grams)	Notes
Chicken Breast	8 oz	Raw	~51g	Includes water weight
Chicken Breast	8 oz	Cooked	60-73g	Protein becomes more concentrated
Turkey Breast	8 oz	Raw	~54g	High protein even uncooked
Turkey Breast	8 oz	Cooked	~54g	Excellent lean protein source

The Role of High Protein in Your Diet

Understanding how much protein you're consuming is essential for achieving various health objectives. For individuals focused on muscle growth, high-protein meals stimulate muscle protein synthesis. For those managing weight, protein promotes a feeling of fullness, which can reduce overall calorie intake. Combining these lean protein sources with healthy fats and complex carbohydrates creates a balanced and effective meal plan.

How to Incorporate 8 oz of Breast Meat into Your Meals

There are countless ways to prepare and enjoy an 8 oz serving of chicken or turkey breast. Here are a few ideas:

Grilled: Season and grill a chicken or turkey breast for a simple, lean main dish. Serve with roasted vegetables and a side salad.
Baked: Bake a marinated breast in the oven for an easy, hands-off meal. Marinades can add flavor without excess calories.
Shredded: Cook and shred the meat to use in salads, sandwiches, or wraps.
Stir-fry: Cut the breast into strips and add to a vegetable stir-fry for a quick and nutritious dinner.
Meal Prep: Cook a large batch of chicken or turkey breast at the start of the week. Portion it out for quick, high-protein lunches or dinners throughout the week.

For more detailed nutritional information, consult the USDA's food database.

Conclusion: Making Informed Choices

Determining how much protein is in 8 oz of breast meat is crucial for precise dietary planning. Whether you opt for chicken or turkey, both provide a powerful dose of lean, complete protein, particularly when cooked. By understanding how preparation methods and the raw vs. cooked state affect the final protein count, you can make informed decisions to fuel your body effectively and meet your specific health and fitness goals. The versatility and nutritional benefits of chicken and turkey breast make them an indispensable part of a balanced diet.

Frequently Asked Questions

Cooking causes chicken breast to lose water weight, concentrating the protein. For example, 8 ounces of raw chicken breast (approx. 51g protein) becomes a smaller, denser piece of cooked meat with a higher protein-by-weight ratio (approx. 60-73g protein).

For an 8-ounce serving, the protein content is similar. Cooked chicken breast typically has 60-73 grams of protein, while cooked turkey breast offers around 54 grams. Both are excellent sources of lean protein.

Different nutritional databases may provide slightly different figures based on their specific testing or calculations. Factors like the exact cut of meat, preparation method (e.g., presence of skin), and whether the measurement is raw or cooked contribute to the variation.

An 8-ounce serving of cooked breast meat provides a significant amount of protein (typically over 50g), which is a substantial portion of many people's daily protein needs. For many, this is more than enough for a single meal, particularly for those with high activity levels.

To maximize the lean protein benefits, cook breast meat using low-fat methods like grilling, baking, or steaming. This avoids adding extra fat and calories, keeping the focus on the high protein content.

Yes. Frying and adding breading significantly increase the calorie and fat content of the meal. While the underlying meat's protein is still present, the overall nutritional profile is no longer considered a lean protein source.

Yes, absolutely. Both chicken and turkey breast are excellent sources of lean protein with similar nutritional profiles. They can be substituted for one another in most recipes, offering a way to diversify flavor while maintaining your protein intake.