When we talk about protein in the context of diet, it is not unusual to associate it with athletes. This is because their specific training goals require eating foods that help them to quickly recover from intense workouts. Of course, protein is also an essential component in the daily requirements of other folks.
There are many protein-rich foods available. Today I want to focus on one of them – the chicken breast. Many people swear by chicken breast as a tasty and low-fat protein source. Best of all, choosing it as your main ingredient doesn’t take a lot of effort in terms of meal preparation.
For many shoppers, one of the favorite serving sizes is a five ounce piece of chicken breast. So let’s uncover just how many grams of protein this chicken portion contains.
5 Oz chicken breast protein by the numbers
In order to get the precise numbers, I have checked many different information resources. Data varies about the exact protein contents of a 5 oz. chicken breast. However, I will give you what I have found to be the average values.
A 5 Oz raw skinless chicken breast contains 32 grams of protein and 3.7 grams of fat. It has 170 calories, with the calorie breakdown being 80% protein, 20% fat, and 0% carbohydrate.
As a comparison, after preparation a 5 Oz baked skinless chicken breast has around 44 grams of protein, 5 grams of fat, and 235 calories.
As a general rule, the 80-20 protein-to-fat ratio of chicken breast applies when you cook it plainly (with no added ingredients). When you decide to add seasonings, sauces, and marinades, the calorie, fat, and carbohydrate numbers will increase.
Average protein requirements
Now you know how many grams of protein a five ounces chicken breast can provide.
The next question is will it be enough for you?
Protein carries out many important functions in our body. For example, we need protein for the maintenance and growth of our tissues. It is also a great way of curbing hunger and managing weight because it’s very filling compared to fat and carbohydrates.
Nutrition and dietary experts have different opinions about the recommended amount of protein people should eat every day. In any case, the most basic protein recommendation would be 0.3-0.4 grams of protein for every pound of body weight (0.8 grams per one kilogram) for the average sedentary adult who has no serious health issues.
You can do a quick calculation and find out how many grams of protein you need on a daily basis. Most often five ounces of chicken breast alone can’t provide you with the necessary amount of protein, so you should consider increasing the portion size or supplementing your meals with other protein-rich foods.
Protein contents of other chicken cuts
When you get tired of eating chicken breast you can consider trying some other cuts.
Chicken thighs, chicken wings, and drumsticks are popular among less health-conscious individuals because these parts are generally more tender and palatable. Listed below are their calorie counts, fat, and protein content per 5 Oz (142 grams) of raw chicken products (meat only).
Thighs
- Protein – 28 grams
- Fat – 6 grams
- Calories – 172
Wings
- Protein – 31 grams
- Fat – 5 grams
- Calories – 179
Drumsticks
- Protein – 27 grams
- Fat – 5 grams
- Calories – 164
It must be noted that these numbers are derived from skinless chicken meals. Hence, if you want to keep it low-fat and high-protein, don’t forget to remove the chicken skin before eating. Additionally, avoid frying your chicken in breading, which adds unnecessary calories.
How you cook your five ounces of chicken will largely determine if it is going to be low-calorie or not. You should stick to cooking methods like steaming, baking, roasting, poaching, or grilling if you want to keep your meals as healthy as possible!
Reference
- Chicken nutrition retrieved from: https://ndb.nal.usda.gov/ndb/
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