Understanding How much protein is in 8 oz of cooked chicken breast?

October 25, 2025 •

3 min read

According to the USDA, a cooked 8-ounce serving of boneless, skinless chicken breast contains approximately 73 grams of protein, though the exact amount can vary. For anyone focused on fitness, building muscle, or weight loss, understanding how much protein is in 8 oz of cooked chicken breast is a crucial piece of nutritional information for meal planning.

Quick Summary

An 8 oz portion of cooked boneless, skinless chicken breast provides 50-70 grams of high-quality protein, along with essential vitamins and minerals. The final amount depends on the cooking method, water retention, and the specific chicken. It remains one of the most efficient and versatile sources of lean protein available.

Key Points

Protein Content: 8 oz of cooked, boneless, skinless chicken breast typically contains between 50 and 70 grams of protein.
Cooking Matters: The cooking process concentrates the protein by removing water, so weigh your chicken after it's cooked for accuracy.
Nutrient-Dense: It is a rich source of B vitamins, Selenium, Phosphorus, and Zinc, with virtually no carbohydrates.
Fat and Skin: Removing the skin is crucial for maintaining the low-fat, high-protein benefits of chicken breast.
Cooking Methods: To keep the meal lean, opt for dry-heat methods like grilling, baking, or roasting over frying.
Superior Ratio: Chicken breast offers an excellent protein-to-calorie ratio compared to many other meat options like beef or salmon.

The exact protein count in 8 oz of cooked chicken breast

While a definitive, single number is difficult to pinpoint due to natural variation, nutritional data from reputable sources gives a clear range. An 8 oz portion of cooked, boneless, and skinless chicken breast typically contains between 50 and 70 grams of high-quality protein. Some data suggests a figure as high as 73 grams for a perfectly lean portion. This large amount of protein in a relatively low-calorie package makes it a cornerstone for those focused on muscle growth and maintenance.

The complete nutritional profile

Beyond just protein, a plain, grilled 8 oz chicken breast offers a full spectrum of nutrients while keeping other macronutrients low. Here’s a typical breakdown for an 8 oz (227 g) portion:

Calories: Approximately 360-370
Total Fat: Roughly 6-7 grams
Carbohydrates: 0 grams
Cholesterol: Around 160-170 mg
Sodium: Around 100 mg (without added seasonings)
Vitamins and Minerals: Excellent source of B vitamins (especially Niacin and B6), Selenium, Phosphorus, and Zinc.

Raw vs. cooked weight: The science behind the number

One of the most common points of confusion when tracking nutrition is the difference between raw and cooked weight. When you cook chicken, it loses a significant amount of water through evaporation. The total amount of protein remains the same, but it becomes more concentrated per ounce. For example, if you start with 10 ounces of raw chicken breast, you might end up with approximately 8 ounces of cooked chicken. Therefore, always weigh your portion after cooking to get an accurate measurement of your protein intake.

Factors influencing protein levels in your chicken

The protein content isn't constant across all chicken breasts. Several factors can cause variations:

Cooking Method: Frying chicken in oil will add significant fat and calories, changing the overall macro split. Dry-heat methods like grilling, baking, or roasting without excess oil are best for preserving the lean-protein advantage.
With or Without Skin: Cooking and eating the skin dramatically increases the fat and calorie count, which lowers the percentage of calories derived from protein.
Chicken Type and Quality: Muscle abnormalities like 'white striping', a condition where white streaks appear on the breast, indicates higher fat and lower protein content. Also, the chicken's breed and diet can influence its final nutritional makeup.
Processing and Additives: Processed chicken products, even if labeled as breast, may contain added water, sodium, and other additives that alter the nutritional value.

Comparison: 8 oz chicken breast vs. other protein sources

Chicken breast is often celebrated for its superior protein-to-calorie ratio, especially when compared to other popular protein options. This table compares the protein and calories of an 8 oz serving of various cooked meats, highlighting why chicken is often a top choice for lean protein:


Protein Source	Protein (approx.)	Calories (approx.)	Notes
Chicken Breast	60 g	360 kcal	Very lean and high in protein
Lean Ground Beef (90/10)	51 g	500 kcal	Contains more fat and calories
Pork Loin	65 g	400 kcal	Higher in fat than chicken breast
Salmon Fillet	46 g	400 kcal	High in healthy fats, but lower in protein

Versatile ways to cook high-protein chicken breast

Incorporating 8 oz of cooked chicken breast into your meals can be simple and delicious. Here are a few ideas:

Grilled: Serve sliced grilled chicken breast over a large salad with a light vinaigrette for a refreshing, protein-packed meal.
Baked: Season with herbs and spices and bake until golden brown. Serve with roasted vegetables like broccoli and sweet potatoes.
Shredded: After cooking, shred the breast and use it in sandwiches, tacos, or mixed into pasta dishes for an extra protein punch.
Stir-fried: Cut the chicken into cubes and add to a vegetable stir-fry with a light, low-sodium sauce.
Poached: A simple poaching method yields incredibly tender chicken, perfect for slicing cold on salads or mixing with Greek yogurt for a healthier chicken salad.

Conclusion

For those on a diet focused on maximizing protein intake while managing calories, understanding how much protein is in 8 oz of cooked chicken breast is essential. With approximately 50-70 grams of protein, it offers a dense and bioavailable source of this crucial macronutrient. The exact figure will be influenced by preparation, but by choosing a boneless, skinless cut and utilizing dry cooking methods, you can confidently integrate this staple into your diet. For more detailed information on comparing different chicken cuts, consult reliable nutritional resources like Healthline's guide on protein in chicken.

Frequently Asked Questions

No. When chicken is cooked, it loses water, which causes the protein to become more concentrated by weight. An 8 oz cooked portion will contain more total protein than an 8 oz raw portion.

For a plain, boneless, skinless 8 oz cooked chicken breast, you can expect around 360-370 calories. This can increase significantly with added oils, marinades, or by leaving the skin on.

For many, 8 oz is a substantial single serving, especially for individuals with high protein requirements, such as athletes or bodybuilders. For others, a 4-6 oz portion is more common, but it depends on individual daily goals.

Choose boneless and skinless cuts whenever possible. Also, opt for dry-heat cooking methods like grilling, baking, or roasting without using excessive oils or butters.

Yes, different chicken breeds and quality can influence the final nutritional content. Some commercial chickens with muscle abnormalities like 'white striping' can have slightly less protein and more fat.

Plain chicken breast is one of the most protein-dense and calorie-efficient meats. For example, it offers a higher protein-to-calorie ratio than many cuts of beef or pork.

Always use a kitchen scale to weigh your chicken after it has been fully cooked. This provides the most accurate measurement since the weight changes significantly during cooking.