Being the most popular cut of chicken, the breast is often the top choice among dieters. It contains a great deal of protein and little fat. Protein, to be specific, is usually a point of discussion among gym buffs.
Nowadays, there are a variety of chicken breast serving sizes to choose from. Usually, those who need to buy larger quantities of chicken prefer 12-oz packages.
Thus, in this article, you’ll finally find out how much protein is in a 12-oz chicken breast, whether it’s enough, and if there are alternatives.
12 oz chicken breast protein
According to the U.S. Department of Agriculture (USDA), a 12-oz raw and skinless chicken breast provides 75 g of protein. Along with the muscle-building macronutrient, chicken breast contains 9 g fat, 0 g carbohydrates, and 390 calories.
That number, of course, isn’t universal. How the chicken was raised, what breed it is — these variables affect the resulting value.
Truth be told, bigger differences in protein and other macronutrient content result from how the chicken is prepared. For example, a chicken breast in Rosa sauce can give you around 53 g protein, 14 g fat, 12 g carbs, and 407 calories.
Remember that how you cook chicken breast will affect how many grams of protein it will provide!
I also advise you to scrutinize the food label prior to buying raw chicken breast or prepared chicken breast dishes. It will allow you to get accurate numbers about product macronutrients content and better organize dieting.
A matter of adequacy
Now, it’s time to tackle the question of whether there’s enough protein in a 12-oz portion of chicken breast. For the average person, it’s necessary to get around 0.4 g of protein for every pound of body weight (0.8 g/kg). So it’s safe to say that this particular cut has enough protein for most.
However, those folks who exercise a lot need much more protein. For example, a person engaged in strength training might require around 0.8 g of protein per pound of body weight (1.6 g/kg).
Do alternatives exist?
Generally, I don’t advise you to get protein only from one source. Protein-rich foods aren’t equal (in the sense of their amino acid profile) and can affect your body differently. In addition, it’s easy to become tired of eating chicken breast all the time. So, we can look for good alternatives.
Well, if you aren’t vegetarian or vegan, you could opt for turkey. A 12-oz turkey breast will supply you with 104 g of protein, 7.2 g of fat, 0 g of carbs, and 500 calories.
If you wish to go for plant-based protein sources, tofu is a great choice. For every 12-oz portion of this soy-based meat alternative, you get 34 g of the macronutrient. For those with greater protein needs, seitan would be a better pick. It has approximately 85 g per 12-oz portion.
What do you choose?
Now that you’re aware of all these things, have your views changed about the popular cut of chicken? Will you continue to use it in your dishes knowing that it gives you enough protein? Or, are you thinking of trying out a few substitutes? As with most things nutrition-related, the choice is yours.