Mastering Your Macros: What Are the Macros for 4 oz Chicken?

November 28, 2025 •

4 min read

According to nutrition data, a 4 oz serving of cooked, skinless chicken breast offers approximately 35 grams of protein and less than 4 grams of fat. Understanding what are the macros for 4 oz chicken is crucial for anyone counting calories, managing weight, or building muscle, as the nutritional content varies significantly depending on the cut and preparation method.

Quick Summary

A 4 oz portion of chicken has varying macros and calories based on the cut and whether it's raw or cooked. Skinless breast is lean and high in protein, while thighs contain more fat and calories. Cooking methods also impact the final macronutrient profile.

Key Points

Chicken breast vs. thigh: A 4 oz portion of chicken breast contains more protein and less fat than a 4 oz chicken thigh, making it the leaner option.
Raw vs. cooked weight: Cooking chicken reduces its water content, so the calorie and macro count for a 4 oz cooked serving is higher than a 4 oz raw serving.
Preparation methods are critical: The way you cook your chicken has a major impact on the final macros. Frying in oil adds significant fat, while grilling or baking keeps it lean.
Skin-on increases macros: Leaving the skin on chicken thighs will substantially increase the fat and calorie content compared to boneless, skinless versions.
Track accurately: For precise macro tracking, it is best to weigh chicken after it has been cooked, as the nutrient density changes during the cooking process.
Versatile meal planning: Knowing the different macro profiles allows for flexible meal planning, accommodating both low-fat and higher-fat dietary goals with a single protein source.

Understanding Chicken Macros: Why the Cut and Preparation Matter

Many people turn to chicken as a staple in a high-protein diet, but the specific macronutrient content can change significantly based on the cut of meat and how it’s cooked. Answering the question, "what are the macros for 4 oz chicken?", requires a closer look at the different parts of the bird. A skinless chicken breast, for instance, offers a very different nutritional profile than a chicken thigh with the skin on. Additionally, cooking methods can affect the final caloric and macro counts.

The Macronutrients of 4 oz Chicken Breast

For those seeking the leanest option, skinless, boneless chicken breast is the go-to. Here is a breakdown of what you can expect:

4 oz (113g) Raw, Skinless Chicken Breast:
- Calories: 136 kcal
- Protein: ~26 grams
- Fat: ~3 grams
- Carbohydrates: 0 grams
4 oz (113g) Cooked, Skinless Chicken Breast:
- Calories: ~168-187 kcal
- Protein: ~33-35 grams
- Fat: ~3.8-4 grams
- Carbohydrates: 0 grams

It is important to note the difference between raw and cooked macros. As chicken cooks, it loses water weight, concentrating the protein and fat into a smaller mass. This is why a 4 oz cooked serving has a higher protein and calorie count than a 4 oz raw serving.

The Macros of 4 oz Chicken Thigh

Chicken thighs are a flavorful alternative to breast meat, but they are also higher in fat and calories. The inclusion of skin will increase both these figures dramatically.

4 oz (113g) Boneless, Skinless Raw Chicken Thigh:
- Calories: ~143 kcal
- Protein: ~20 grams
- Fat: ~7 grams
- Carbohydrates: 0 grams
4 oz (113g) Cooked, Skin-on Chicken Thigh:
- Calories: ~180-195 kcal (or higher)
- Protein: ~24 grams
- Fat: ~8-10 grams (or higher)
- Carbohydrates: 0 grams

While still an excellent source of protein, chicken thighs offer a different macro balance. The higher fat content is beneficial for those on ketogenic or low-carb diets, but it's an important distinction for anyone closely tracking their intake.

Comparing Macros: Breast vs. Thighs

This table summarizes the macro comparison between 4 oz portions of skinless chicken breast and boneless, skinless chicken thigh. This demonstrates why the choice of cut is the first step in calculating your macros.


Macro Breakdown (4 oz Cooked)	Chicken Breast (Skinless)	Chicken Thigh (Boneless, Skinless)
Calories	~168-187 kcal	~143 kcal (for raw equivalent)
Protein	~33-35g	~20g (for raw equivalent)
Fat	~3.8-4g	~7g (for raw equivalent)
Carbohydrates	0g	0g

How Cooking Methods Impact Macros

Cooking chicken without added fat is key to maintaining a lean nutritional profile. Here are some of the best methods:

Grilling: Grilling is an excellent method for cooking chicken breast without adding significant fat. Simply season with herbs and spices for flavor.
Baking or Roasting: Baking chicken breast in the oven can keep it moist and tender. You can use a bit of low-calorie cooking spray to prevent sticking.
Air Frying: An air fryer uses hot air to cook food, resulting in a crispy exterior with very little oil. This is a popular way to make high-protein, low-fat chicken bites.
Boiling or Poaching: This method is the simplest way to cook chicken without adding any fat. It's ideal for meal prepping shredded chicken for salads or sandwiches.

Conversely, methods that add fat, like deep-frying, will drastically increase the calorie and fat content. Even pan-frying in significant oil will change the macro counts, so it's best to track any added ingredients accurately.

A Simple Macro-Friendly Chicken Recipe

To put this knowledge into practice, here is a simple recipe for Lemon Garlic Chicken Bites, which is perfect for meal prepping and controlling your macros.

Ingredients: 4 oz (113g) skinless chicken breast, cubed; 1 clove garlic, minced; juice of half a lemon; 1 tsp olive oil or cooking spray; salt and pepper to taste.
Instructions: In a bowl, toss the cubed chicken with minced garlic, lemon juice, salt, and pepper. If using olive oil, add it now. If using cooking spray, heat a pan and spray it liberally.
Cook: Cook the chicken bites in a heated pan or air fryer until golden brown and cooked through. Serve immediately.

Conclusion

The macros for 4 oz chicken vary considerably based on the cut and preparation method. A 4 oz cooked, skinless chicken breast is a lean, high-protein choice, ideal for those looking to maximize protein intake while minimizing fat. A 4 oz skinless chicken thigh contains more fat, offering a richer flavor and higher caloric density. By understanding these differences and choosing appropriate cooking methods, you can easily control your macronutrient intake and align your meals with your dietary goals. Accurate tracking is key, so always consider whether your chicken is raw or cooked and what additions have been made during preparation.

For more detailed nutritional information and data from the U.S. Department of Agriculture (USDA), you can visit their website.

USDA FoodData Central

Frequently Asked Questions

No, the macros differ significantly. A 4 oz cooked, skinless chicken breast has more protein and less fat than a 4 oz boneless, skinless chicken thigh. For example, a 4 oz cooked breast has around 35g protein, while a similar thigh portion has about 20g protein and more fat.

It is more accurate to weigh your chicken after it is cooked. Chicken loses water during cooking, concentrating the nutrients. A 4 oz raw breast will yield a smaller, more nutritionally dense piece of cooked meat, so weighing it cooked gives you a more precise macro count for your final meal.

Cooking methods that add fat, like deep-frying or pan-frying with oil, will increase the total calories and fat content. Conversely, dry heat methods like grilling, baking, or air frying, or wet heat methods like poaching, will not add extra fat and will maintain a leaner macro profile.

Yes, but you should be mindful of the higher fat content compared to chicken breast. For a low-fat diet, it is best to use boneless, skinless thighs and to cook them using low-fat methods like grilling or baking rather than frying.

A 4 oz portion of cooked, skinless chicken breast contains approximately 168 to 187 calories. The exact number can vary slightly based on the specific cut and cooking method.

A 4 oz serving of cooked, skinless chicken breast is packed with approximately 33 to 35 grams of protein, making it a fantastic source of protein for muscle growth and repair.

Yes, leaving the skin on dramatically increases the fat and calorie content. For example, 4 oz of raw chicken breast with skin has 195 calories and 10g of fat, compared to 136 calories and 3g of fat for the skinless version.

For the most accurate macros, use a food tracking app or a nutritional calculator and input all ingredients, including the type of chicken cut, cooking oils, and seasonings. This will provide a precise breakdown for your specific dish.