Understanding Your Plate: How much is 85 grams of chicken?

November 11, 2025 •

4 min read

According to the USDA, a standard serving of meat is 3 ounces, which is equivalent to 85 grams. This common serving size is a benchmark for anyone monitoring their nutrition, whether counting calories, tracking protein intake, or simply aiming for a balanced diet.

Quick Summary

An 85-gram serving of chicken is about the size of a deck of cards and provides a significant amount of lean protein with relatively few calories. Understanding this standard portion helps with balanced meal planning and managing nutritional goals.

Key Points

Visual Size: 85 grams of cooked chicken is roughly the size of a standard deck of playing cards or the palm of your hand.
Lean Protein Source: An 85-gram serving of cooked, boneless, skinless chicken breast provides a significant 26 grams of lean protein for only about 128 calories.
Nutrient-Dense: Besides protein, chicken offers B vitamins, selenium, and phosphorus, which support energy production, immune function, and bone health.
Cut Matters: The calorie and fat content changes based on the cut of chicken; for example, 85 grams of cooked thigh with skin contains more fat and fewer calories from protein than the breast.
Measuring Without a Scale: Use visual aids like a deck of cards or the palm of your hand, or estimate a bit over half a cup for shredded chicken.
Dietary Versatility: The 85-gram portion is perfect for a range of meals, including salads, stir-fries, and sandwiches, making it easy to incorporate into a balanced diet.

What 85 Grams of Chicken Looks Like

For many, visualizing a specific weight like 85 grams can be challenging without a food scale. Fortunately, there are several easy-to-remember visual cues to help you estimate this portion size accurately.

The Deck of Cards: A common and effective visual comparison is a standard deck of playing cards. A cooked portion of boneless, skinless chicken breast roughly the same size as a deck of cards is a good estimate for 85 grams.
The Palm of Your Hand: For many people, a serving of chicken that fits neatly within the palm of their hand (excluding fingers) is a suitable proxy for 85 grams. This can vary based on individual hand size, but it's a helpful guide.
Half a Cup (for shredded chicken): If your chicken is shredded or diced for a salad or stir-fry, a serving is just over half a cup.
A Single Chicken Wing: As another example, a single medium chicken wing weighs approximately 85 grams before cooking.

These simple comparisons make it easier to practice portion control without the need for a kitchen scale at every meal.

The Nutritional Breakdown of 85 Grams

The nutritional content of 85 grams of chicken can vary significantly depending on the cut and cooking method. The following provides a detailed look at the nutritional profile of the most common chicken cuts.

85g of Boneless, Skinless Chicken Breast (Cooked)

As one of the leanest protein sources available, a cooked 85-gram serving of boneless, skinless chicken breast is a powerhouse of nutrition.

Calories: Approximately 128 calories.
Protein: A substantial 26 grams.
Fat: A very low 2.7 grams, with most being unsaturated fat.
Carbohydrates: 0 grams.
Vitamins and Minerals: This portion is a good source of B vitamins, particularly B6 and B12, essential for energy production and brain health. It's also rich in selenium, which supports immune function, and phosphorus, crucial for strong bones.

85g of Chicken Thigh with Skin (Cooked)

Choosing a different cut, like the thigh, changes the nutritional makeup due to a higher fat content.

Calories: Roughly 188 calories.
Protein: About 14 grams.
Fat: A higher 14.1 grams.

85g of Ground Chicken (Raw)

Ground chicken is another popular option, though its nutritional value can differ depending on the fat percentage in the grind.

Calories: Approximately 122 calories.
Protein: Nearly 15 grams.
Fat: Contains about 6.5 grams of fat.

Putting 85 Grams into Practice in Your Diet

Incorporating this standard serving size into your meal planning is a practical way to manage your intake. Chicken is an incredibly versatile protein that can be used in numerous dishes, from salads and sandwiches to full-course meals.

Here are some ideas for using an 85-gram portion of chicken:

In a Salad: Top a large bed of mixed greens and vegetables with shredded or sliced grilled chicken for a light yet filling lunch.
In a Stir-Fry: Add the chicken to a colorful mix of stir-fried vegetables like broccoli, bell peppers, and snow peas. The lean protein helps make the dish satisfying.
In a Wrap or Sandwich: Use sliced or shredded chicken in a whole-grain wrap with plenty of fresh vegetables for a nutritious on-the-go meal.
With Roasted Vegetables: Serve a grilled or baked chicken breast alongside roasted sweet potatoes, carrots, or Brussels sprouts for a complete and balanced dinner.

Comparison Table: 85g of Common Chicken Cuts


Chicken Cut	Calories (approx.)	Protein (approx.)	Fat (approx.)	Key Difference
Cooked Breast (Skinless)	128 kcal	26 g	2.7 g	Very lean, high protein.
Cooked Thigh (with Skin)	188 kcal	14 g	14.1 g	Higher fat content.
Raw Ground Chicken	122 kcal	15 g	6.5 g	Moderate fat, versatile.

The Health Benefits of Mindful Chicken Consumption

Consuming chicken as part of a balanced diet offers many health benefits, particularly when focusing on lean cuts and appropriate portion sizes. For instance, the high-quality protein in chicken is essential for building and repairing tissues, a vital process for muscle maintenance. The B vitamins found in chicken support neurological function and help prevent deficiencies that can affect mood and cognitive health. The mineral selenium acts as a powerful antioxidant, protecting the body from oxidative damage. By paying attention to serving sizes like 85 grams, you ensure you're reaping these benefits without overconsuming calories or fat.

Conclusion

Understanding what 85 grams of chicken looks like and its corresponding nutritional value is a simple yet powerful tool for achieving your dietary goals. By utilizing visual cues and knowing the nutritional differences between cuts, you can make more informed choices. This practice of mindful portioning is a fundamental skill for anyone committed to a healthy nutrition plan, allowing for greater control and better health outcomes. Incorporating 85 grams of lean chicken into a varied diet is an excellent way to maintain muscle mass, support a healthy metabolism, and provide your body with essential nutrients.

For more detailed nutritional information and daily value percentages for specific foods, including chicken, reputable sources like the USDA FoodData Central database can be a valuable resource.

Frequently Asked Questions

An 85-gram (3-ounce) serving of cooked, boneless, skinless chicken breast contains approximately 128 calories.

An 85-gram serving of cooked, boneless, skinless chicken breast provides a substantial 26 grams of protein.

Visually, 85 grams of cooked chicken is about the size of a deck of playing cards or the palm of an average-sized hand.

To measure without a scale, use the visual guide of a deck of cards, the palm of your hand, or just over half a cup for shredded or diced chicken.

85 grams of cooked chicken breast is leaner with more protein and fewer calories than the same amount of cooked chicken thigh with skin, which has higher fat content.

Yes, 85 grams is considered a standard serving size for meat and is a good portion to include in a balanced meal, paired with vegetables and whole grains.

Eating this portion provides high-quality protein for muscle maintenance and essential nutrients like B vitamins and selenium, which support overall health and energy levels.

Yes, frying adds significant calories and fat from the oil, whereas grilling or baking an 85-gram portion keeps the nutritional profile lean and healthy.