How Much Protein In A 6 Oz Chicken Breast? | Full Answer

Are you considering boosting your protein intake but don’t know where to start? Look no further than the humble 6-oz chicken breast for a great source of lean, muscle-building protein that can help power your workouts and support a healthy diet. Here, we explore just how much protein in 6 oz chicken breast and discuss why it’s such an important ingredient in any well-balanced meal.

How Big Is An 6 Oz Chicken Breast?

Before we dive into the topic of protein, let’s first understand just how big an 6 oz chicken breast actually is. As a general rule, a standard size chicken breast typically weighs around 6-7 ounces or approximately 170-200 grams. This equates to about half the size of your clenched fist or around the same size as a deck of playing cards. Knowing this, it’s easy to see that one chicken breast is the perfect portion size for a meal and can provide you with the necessary protein for muscle growth and repair.

How Big Is An 6 Oz Chicken Breast?

How To Measure 6 Oz Chicken Breast?

With No Scale

If you don’t have a food scale handy, there are still ways to accurately measure a 6 oz chicken breast. One method is to use your hand as a guide. Put simply, one palm-sized portion of chicken breast is equivalent to approximately 3 oz of meat. Therefore, two palm-sized portions would equal about 6 oz in total.

With Scale

The most accurate way to measure a 6 oz chicken breast is with a food scale. Simply place the chicken breast on the scale and adjust it until it reads 6 oz. If you prefer, you can also use grams as your unit of measurement, which would equate to approximately 170-200 grams.en

How Much Protein In A 6 Oz Chicken Breast? – Overview

Chicken Breast Type Weight Protein Fat Calories
Raw, Boneless, Skinless 6 oz 39 g 2 g 180
Cooked, Boneless, Skinless 6 oz 53 g 3 g 240
Raw, Bone-In, Skin-On 6 oz 16 g 8 g 140
Raw, Bone-In, Skinless 6 oz 20 g 1 g 90
Raw, Skin-On, Bone Removed 6 oz 32 g 18 g 285
Cooked, Skin-On, Bone Removed 6 oz 42 g 24 g 380

Factors That Affect Chicken Breast Protein Content

  • Apart from breed, age, and feed, several other factors can influence the protein content in chicken breast. One significant factor is the cooking method, where overcooking or boiling can cause a loss of protein content. Moreover, freezing and thawing chicken breast can also impact protein quality. Optimal ways to cook chicken breast, such as grilling or baking, help preserve its protein content.
  • Additionally, the protein content in chicken breast can vary depending on the part of the chicken it is sourced from. Comparatively, breast meat possesses a higher protein content than other parts like wings or thighs due to the frequent use of breast muscles.
  • Lastly, the method of chicken raising can also affect protein content. Free-range chickens, which have access to diverse nutrients by foraging for their food, tend to have higher protein content in their meat compared to chickens raised in confined spaces and solely fed grains and supplements.

Consider these factors to understand and optimize the protein content in chicken breast.

Factors That Affect Chicken Breast Protein Content

How Much Protein Do You Need Per Day?

The recommended daily protein intake varies based on your calorie requirements. For an average sedentary adult, the recommended dietary allowance to prevent deficiency is 0.8 grams of protein per kilogram of body weight. So, if you consume 2,000 calories, your protein intake should range from 50 to 175 grams, which is equivalent to 10% to 35% of your total calories.

Does 6 Oz Chicken Breast Give You Enough Protein?

According to the USDA, consuming 6-6.5 ounces of chicken breast provides sufficient protein.

Does 6 Oz Chicken Breast Give You Enough Protein?

Picked For You: how to tell if chicken is bad

Easy Chicken Breast Recipe


  • 6 oz chicken breast
  • 1 tbsp olive oil
  • 2 cloves garlic, minced
  • Juice of ½ lemon
  • Salt and pepper to taste


  1. Preheat your oven to 375°F (190°C).
  2. In a bowl, mix together the olive oil, minced garlic, lemon juice, salt, and pepper.
  3. Place the chicken breast in an oven-safe dish and pour the mixture over it.
  4. Bake for 25-30 minutes or until the internal temperature of the chicken reaches 165°F (74°C).
  5. Let it rest for a few minutes before serving with your choice of sides.

6 thoughts on “How Much Protein In A 6 Oz Chicken Breast? | Full Answer”

  1. I started eating my chicken a little medium well and I started dropping pounds fast. The extra protein must have helped.

  2. I’ve always used 25g of protein per 100g of cooked chicken. Always seems to have worked for me.

  3. Protein will help you gain muscle. And this is a very reasonable dish to lose weight.

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