8 Oz Chicken Breast Protein Facts and More

You know what they say, chicken is the king of protein. And the 8oz chicken breast is a staple go-to meal for all meat lovers alike. It’s just the right amount to keep you feeling satiated and it’s easy to prepare. But how much protein does it actually have? How many calories does it contain?

Today we answer those questions and more!

How Many Grams of Protein in 8 Oz of Chicken Breast?

There is variation depending on how it’s prepared and cooked, but on average you can expect around 48-56 grams of protein in an 8 oz chicken breast.

Protein can be denatured, or broken down under the influence of high heat, especially under dry heat cooking methods.

Sadly, most common cooking methods use dry heat, such as baking, deep frying, or grilling. Wet heat methods include braising and steaming.

But regardless of which preparation method you choose, it’s still a considerable amount of protein in that serving.

Lastly, keep in mind, that while the chicken breast is a lean cut of meat, if you’re eating chicken that’s been breaded or fried, you risk losing the primary advantage of this cut; its low-fat content.

How Much Protein in Chicken Breast Per Oz?

As it relates to the boneless and skinless cuts of chicken breast, every ounce yields approximately 5-7 grams of protein. This means that for an 8oz chicken breast, you can get as much as 56 grams of protein, as specified earlier.

You would best be served to consume 2-3 servings of chicken breast per day to get the maximum benefit out of this lean, healthy protein source on your lean muscle gain and performance.

Daily protein recommendations vary but are accepted to be in the range of 0.8-1.5g per pound of body weight.

How Many Calories in 8 Oz Chicken Breast Calories?

Aside from protein, an 8 oz chicken breast also provides a substantial amount of essential nutrients to your diet.

Calorically speaking, one 8-ounce chicken breast will contain around 230 calories and 3-7 grams of fat.

Carbohydrates will be virtually non-existent, and an 8 oz chicken breast will provide you with about 50% of your daily recommended amount of Vitamin B12.

It also contains Niacin and Phosphorus, both essential for health.

What Does 8 Oz of Chicken Look Like?

When talking about chicken breast, it is assumed that you are referring to a boneless and skinless piece of chicken.

It can be compared to roughly the size of a deck of cards or a small fist.

It should weigh around 8 ounces (or half a pound) on a kitchen scale. However, it can be a bit tricky to eyeball it without a scale, as chicken breasts can vary in size.

One of the best ways to average an 8oz size of chicken breast is with the fist technique. Given that you don’t have exceptionally large hands, an 8 oz breast should be just greater than the size of your clenched fist.

Another way to determine the size is by looking at the thickness of the chicken breast, which should be about 1 inch thick. This can be a bit more challenging, as some chicken breasts may be thicker or thinner than others.

But with a bit of practice, you should be able to get a good idea of what an 8 oz chicken breast looks like. Just remember that the most accurate way to measure is by using a kitchen scale when in doubt.

Best Ways How to Cook Chicken Breast

Grilled breast chicken

There are many ways to cook chicken breast. Given, some are frowned upon since they can add excessive calories in the form of carbs or fat. Cooking an 8 oz chicken breast can be incredibly simple.

You can either bake it in the oven at 375F for about 25 minutes, or you can pan-sear it with a dash of oil for about 8-10 minutes over medium heat.

Another great way to cook your chicken breast is by grilling it. Just make sure you use a low-fat marinade and minimize the amount of oil or butter you use while cooking.

What Is the Healthiest Way to Prepare an 8 Oz Chicken Breast?

The most popular methods for cooking chicken are baking, grilling, and sautéing. All three of these methods allow you to avoid frying in oil or butter which can add excessive calories to your protein staple.

If you meal prep and refrigerate for several days in advance, the recommended method of preparation is baking. By baking your chicken breasts in the oven at 375F for 25 minutes, you can ensure a fully cooked and safe-to-eat meal for days to come with minimal fat content.

If you’re looking for an even leaner option that still satisfies your taste buds, try grilling your 8 oz chicken breast on a low heat setting to further squeeze out fat from its already low-fat profile.

The goal should be to make it as suitable as possible for your macros, without making it taste like bland, wet cardboard.

Other Considerations

All the above are applicable assuming that your chicken breast is boneless and skinless. But what happens if you cook yours with the bone or skin?

The nutritional data looks a bit different. An 8 oz size chicken breast would contain about 285 calories and 14 grams of fat.

The protein content is likely to be lower as well owing to the fact that there is bone and skin in the mix.

Final Words

Ultimately, the versatility of the chicken breast and its nutritional value make it an ideal choice for those looking for a healthy, delicious meal.

Depending on how you prepare it, an 8 oz chicken breast can provide plenty of protein, vitamins, and minerals in a single serving.

Just remember to preferably use lean cuts of meat, watch your portion sizes and avoid fried or breaded options.

That way, you can enjoy your chicken without worrying too much about the fat and calories associated with it.

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Mike Julom, ACE CPT

Mike is an ACE Certified PT and a CrossFit Level 1 Trainer. He is an avid lover of all sports. Basketball, tennis, athletics, volleyball, soccer, squash, golf, table tennis, even darts, you name it! He's a very active CrossFit athlete and has been WOD'ing for over 7 years. With such an intense fitness regime, Mike has learned to take care of his body physically, nutritionally, and spiritually. Mike founded ThisIsWhyImFit as a way to share his vast knowledge of exercises, diets, and general fitness advice.

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