How Much Protein is in a 6 oz Chicken Breast?

Chicken is a favorite among both kids and adults. Its tenderness, taste, and affordability often make it a better choice than other meats. It’s also a top pick nutrition-wise.

Nowadays, those trying to shave off body fat or build muscles prefer the chicken breast to other cuts. This is often due to the chicken breast’s low calorie and high protein content.

There are many serving sizes of chicken breast to opt for. One of the top choices, however, is then six-ounce breast.

Let’s find how many grams of protein are contained in a chicken breast.

6 oz chicken breast protein totals

In general, a 6 oz chicken breast with skin is 63% protein and 37% fat (mostly from the skin).

If you prefer something with less fat, simply go for a skinless chicken breast. That cut should be around 79% protein and only 21% fat.

According to different information resources, a 6 oz raw chicken breast consists of around 38 grams of protein. After preparation, six ounces of cooked chicken breast contains about 50 grams of protein.

If you are looking for very accurate information, scrutinize the nutritional label before buying any product.

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Does it give you enough protein?

Dietary guidelines recommend 0.36 grams of protein daily per pound of body weight (0.8 grams of protein per kilogram). You can make a quick calculation and find out how much protein you really need.

Keep in mind that these numbers are for an average person. Some groups of people, like bodybuilders, athletes, low-carb diet followers, and so on need much more protein. 

So, if it’s necessary, you should consider including other protein-rich products in your meals.

What’s more, you don’t need to eat chicken every day, even if you require lots of protein. Getting the macronutrient from various sources helps with overall nutrition, especially when it comes to meeting your micronutrient requirements.

Alternatives to consider

Although still relatively cheap, the breast is more expensive than other cuts. If cost is a problem, a thigh cut is a suitable alternative, but it does have more skin compared to the breast. A six-ounce portion of chicken thighs is 53% protein and 47% fat.

Drumsticks and wings are much cheaper options, but the protein that you get from these is definitely lower. A whole chicken is actually a viable option if you want to minimize the cost. You can cut it into parts and then store them. Use only the portions that are most suited for your needs.

If you don’t want any kind of meat, there are alternatives from which to choose. One example is tofu. A half cup of firm tofu gives you 10.3 grams of protein, 5.3 grams of fat, and 2.1 grams of carbohydrates. Chickpeas are another good option, they have 11.9 grams of protein per cup.

Reference

1. Chiken nutrition retrieved from: https://www.nutritionix.com