Understanding Your Nutrition Diet: How much protein is in 4 oz shredded chicken?

October 30, 2025 •

4 min read

According to nutrition data, a 4-ounce serving of cooked, skinless, shredded chicken breast provides approximately 30 grams of high-quality protein. This makes shredded chicken an excellent component for a high-protein nutrition diet, supporting muscle growth, satiety, and overall health.

Quick Summary

A 4 oz portion of cooked, shredded chicken breast is a potent source of protein, essential for muscle and bone health. Its low-fat and high-protein profile supports weight management and meal satisfaction. This versatile ingredient is easy to prepare and can be added to countless recipes.

Key Points

Protein Content: 4 oz of cooked, shredded chicken breast contains approximately 30-36 grams of protein.
Low in Fat: Using skinless chicken breast makes for a very lean, low-fat source of high-quality protein.
Versatile Ingredient: Shredded chicken can be used in a wide variety of meals, including salads, tacos, soups, and pasta dishes.
Supports Weight Management: High-protein meals help increase feelings of fullness, which can aid in controlling calorie intake.
Easy to Meal Prep: Cooking large batches of shredded chicken in a slow cooker, Instant Pot, or oven is a time-saving strategy for preparing healthy meals throughout the week.
Muscle Growth and Repair: As a complete protein, chicken provides all essential amino acids necessary for building and repairing muscle tissue.

The Nutritional Breakdown of 4 oz Shredded Chicken

When building a balanced meal plan, knowing the macronutrient profile of your food is essential. A 4-ounce (113-gram) serving of cooked, skinless, boneless shredded chicken breast is a nutritional powerhouse, packing a significant protein punch with relatively few calories.

For a standard 4 oz portion of cooked shredded chicken breast, you can expect:

Protein: Approximately 30-36 grams, depending on the exact cooking method and cut. This makes it an incredibly efficient way to meet your daily protein targets.
Calories: Typically around 165-200 calories. The exact number can vary based on whether any skin or added fats are included.
Fat: Generally low, especially if using skinless breast meat, with less than 5 grams of total fat.
Carbohydrates: Essentially zero, making it ideal for low-carb or ketogenic diets.
Essential Nutrients: Beyond macros, chicken is a great source of B vitamins (niacin, B6, B12), phosphorus, and selenium, which support energy metabolism, brain function, and immunity.

Factors Influencing Protein Content and Nutrition

While the 30-gram figure is a great benchmark, a few factors can cause the protein content to vary slightly:

Cut of Meat: The protein content differs between white and dark meat. Shredded chicken breast will have a higher protein-to-fat ratio than shredded chicken thigh, which contains more fat and fewer calories from protein.
Cooking Method: Baking, grilling, or boiling the chicken breast results in a lean protein source. Frying or cooking with excessive oils will increase the fat and calorie count, changing the overall nutritional profile.
Added Ingredients: Pre-packaged shredded chicken or chicken prepared with sauces can contain additional sodium, fat, and carbohydrates. Always check the nutrition label to be certain.

Why Shredded Chicken is a High-Protein Champion

Adding shredded chicken to your diet offers numerous health advantages, making it a valuable tool for anyone focused on fitness or weight management. The protein is highly bioavailable, meaning the body can readily absorb and use it.

Here’s why it’s so beneficial:

Supports Muscle Growth and Repair: Protein is the building block of muscle tissue. The complete amino acid profile in chicken provides the necessary components for muscle synthesis, crucial for both growth and recovery after exercise.
Promotes Satiety and Weight Management: High-protein meals help you feel fuller for longer, reducing overall calorie intake and supporting healthy weight loss or maintenance efforts.
Boosts Metabolism: Protein requires more energy to digest than fats or carbs, a phenomenon known as the thermic effect of food (TEF). This can provide a slight boost to your metabolism.
Maintains Bone Health: Adequate protein intake is vital for maintaining bone mineral density and strength, particularly as we age.

Comparison: Shredded Chicken vs. Other Protein Sources

To put shredded chicken's nutritional value into context, here's a comparison with other common protein sources based on a typical 4 oz portion size.


Protein Source (4 oz)	Protein (g)	Calories	Comments
Shredded Chicken Breast (cooked)	~30-36	~165-200	Lean, complete protein, low fat.
Ground Beef (85/15, cooked)	~28	~280	Higher in calories and saturated fat.
Cottage Cheese (2% milkfat, 1 cup)	~25	~160	Excellent protein source, but higher in sodium and dairy-based.
Tuna Fish (packed in water)	~30	~120	Lean and convenient, but watch sodium levels.
Tofu (extra-firm, 1.5 cups)	~30	~200	Plant-based option, often prepared with oil.

Practical Ways to Incorporate Shredded Chicken

The true beauty of shredded chicken lies in its versatility. It's a perfect meal-prep staple that can be used in a wide variety of dishes throughout the week.

Recipes for your diet:

Chicken Salad: Mix shredded chicken with Greek yogurt, mustard, and diced vegetables for a healthier, higher-protein version.
Quick Tacos or Burritos: Use shredded chicken as a filling for tacos, burritos, or quesadillas. It pairs perfectly with salsa, beans, and avocado.
Protein-Packed Salads: Add a generous portion of shredded chicken to any green salad to make it more filling and nutritionally complete.
Soups and Chilis: Stir shredded chicken into your favorite soups or chilis to boost the protein content.
Casseroles and Pasta Bakes: Incorporate it into casseroles or pasta bakes for an easy weeknight dinner.

How to Make Perfect Shredded Chicken for Meal Prep

For maximum nutritional control and meal prep convenience, consider making your own shredded chicken. It's incredibly easy and you can make a large batch to last for several days.

Here are some simple methods:

Slow Cooker: Place chicken breasts in a slow cooker with a little broth and cook on low for 4-6 hours. It will be fork-tender and easy to shred.
Instant Pot: This is one of the fastest methods. Place chicken breasts and broth in the Instant Pot and cook on high pressure for about 13 minutes. It's perfect for a quick prep session.
Oven Roasting: Lay chicken breasts on a baking sheet, season, and bake at 400°F (200°C) for 20-22 minutes. Let it cool slightly, then shred.
Stand Mixer Trick: For large batches, place the cooked chicken in a stand mixer with the paddle attachment. Mix on low speed for 30-60 seconds for perfectly shredded chicken.

After cooking, remember to let the chicken rest for a few minutes before shredding to keep it moist and juicy. Store portions in airtight containers in the fridge for up to four days or freeze for up to two months.

Conclusion: Shredded Chicken in a Balanced Diet

Shredded chicken stands out as a top-tier protein source for anyone focusing on a healthy nutrition diet. The answer to how much protein is in 4 oz shredded chicken? is a powerful one—approximately 30-36 grams, making it an incredibly efficient and healthy protein. Its lean profile, along with essential vitamins and minerals, offers substantial benefits for muscle health, weight management, and general well-being. By utilizing simple meal prep techniques, you can ensure this versatile ingredient is always on hand to build satisfying, nutrient-dense meals that support your health and fitness goals.

For more detailed nutritional data and comparison information, a helpful resource is the USDA's FoodData Central website.

Frequently Asked Questions

Yes, especially when using skinless chicken breast. It is a source of high-quality, complete protein with a low fat content, making it an excellent choice for a lean diet.

White meat, such as chicken breast, is leaner and contains a higher protein-to-fat ratio than dark meat, like chicken thighs. Dark meat contains more iron and zinc but also has higher fat content.

No, the process of shredding the chicken itself does not change its nutritional value. The nutritional content is primarily determined by the cut of meat, its preparation, and any added sauces or ingredients.

Using an Instant Pot is one of the fastest methods. Place chicken breast and a small amount of liquid inside, then cook under high pressure for about 13 minutes. A stand mixer can also shred the cooked chicken quickly.

Yes, shredded chicken freezes very well. After cooking and cooling, portion it into airtight containers or freezer bags and it will keep for up to two months. It can be thawed overnight in the fridge or added directly to soups and stews.

Pre-packaged shredded chicken can be a convenient option, but it's important to check the nutritional label. Some products may contain added sodium, preservatives, or unhealthy fats. For the healthiest option, prepare your own at home.

Shredded chicken's high protein content helps promote satiety and manage appetite. Use it as a base for high-protein, low-calorie meals like salads, wraps, or stuffed peppers to feel fuller and consume fewer calories.