How much protein is in chicken? | Learn: Your Fitness Business Resource

How much protein is in chicken?

Tyler Spraul is the director of UX and the head trainer for He has his Bachelor of Science degree in pre-medicine and is an NSCA-certified strength and conditioning specialist. He is a former All-American soccer player and still coaches soccer today. In his free time, he enjoys reading, learning, and living the dad life. He has been featured in Shape, Healthline, HuffPost, Women's...

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UPDATED: Aug 25, 2020

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  • There are about seven grams of protein in every ounce of chicken.
  • It is better to get your protein from chicken than from beef mainly because you will regularly consume larger portion sizes of beef, which also contains higher levels of fat.
  • However you decide to get your protein, you should pay attention to your body and your health goals to determine what’s best for you.

Did you know the amount of protein does not vary between different types of meat? No matter red meat or white, in every ounce of meat, there are roughly seven grams of protein.

Therefore, if you have a piece of chicken breast that weighs three ounces, you will be consuming 21 grams of protein.

If you are worried about dieting and increasing the amount of protein in your diet, having an average piece of grilled chicken is a great option for you.

Chicken is one of the leanest, low-calorie meats on the market today, which makes it a good choice for you in other ways, especially if you’re trying to live a healthy and fit lifestyle.

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Does the Protein Amount Vary in Different Types of Chicken?

Each ounce of meat typically has seven grams of protein. However, different parts of the chicken such as thighs or drumsticks — which have the skin on — may have more because the skin increases the amount of protein you are consuming, as well as the fat.

For example, five ounces of a chicken drumstick may actually have 44 grams of protein in a single serving.

This type of variety also pertains to chicken wings, although many may think that because the wings are typically small, the amount of protein won’t be as much. However, with the different types of sauces and rubs on those wings, the amount of protein tends to be increased based on the way the chicken is prepared.

Unless you are on a strict diet of having a plain, grilled chicken breast with no seasoning, the exact amount of protein in a given meal with chicken in it will depend on the marinade, sauces, and method of preparation. The amount of protein, fats, and carbohydrates will vary.

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What Has More Protein, Red Meat or Chicken?

If you are looking for a healthier alternative when you are consuming meat, you want to opt for chicken, although both red and white meat have some advantages, as this video shows:

Although red meat is delicious, consuming large amounts of red meat often is not very healthy.

Commonly, however, the fact that you will get more protein from beef than chicken is due simply to portion size.

For example, most people will order a nine-ounce steak while they are out to dinner. Even a hamburger is only five ounces, which contains a whopping 30 grams of protein. This doesn’t even count the side dishes that come with the meal.

In this case, red meat has more protein than chicken. By contrast, you would never eat a three-ounce steak, yet having a three-ounce chicken breast for dinner is normal.

While you are on a diet, a hamburger or steak will most likely not be included in your meal plan.

How Much Protein Is Too Much?

When you are worried about the amount and type of protein you are consuming in your daily percentage, you do want to keep an eye on how much protein is in what you are eating. If you are consuming a large amount of protein that will produce lean muscle and less fat, the amount shouldn’t be exceeded.

For example, someone who is trying to focus on lean muscle and less fat will most likely not be eating cheeseburgers and onion rings. Therefore, their diet’s protein and fat content will not exceed typical limits.

You need to make sure that the types of proteins you are consuming are lean, healthy, strong proteins rather than fat proteins. The type of protein in cheeseburgers is layered in fat. This is not the type of protein you want to consume.

Are you concerned that you are not consuming the right amount or the right type of protein in your daily diet? Maybe you do not know how to add healthy protein into your diet.

Speak to a health professional or doctor who will be able to guide you in the right direction. There are many protein supplements that are naturally made to enhance your diet with safe protein.

And don’t forget that having a healthy diet and eating enough protein is only part of total body fitness! Check out our PRO plan today to see how we can help you stay healthy, fit, and motivated every day of the year.

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