To get healthier both physically and mentally, high-protein foods must be present in our diet.
Chicken meat is one of the most consumed sources of protein in the world. It’s healthy, cheap, and easy to cook. However, the protein content in the chicken varies from one part to another so you can go from 15 grams to 35 grams per serving.
Although there are different protein sources (plants, nuts, supplements), animal protein sources remain the healthiest and most consumed by people.
Here’s all you need to know about protein in chicken, including:
– Why you need protein?
– How much protein is enough?
– Amount of protein in a chicken
– High-protein chicken recipe
Let’s jump right into it!
- 1 Why You Need Protein And How Much You Need
- 2 Amount Of Protein In A Chicken
- 3 High Protein Chicken Recipe
- 4 FAQ
Why You Need Protein And How Much You Need
Protein is not only essential for our body, but the amount you get from different sources also plays a role in its function.
Why You Need Protein?
Protein is one of the most important macronutrients for the body’s proper function. It’s the building block of muscles that facilitates muscle synthesis and growth and slows down muscle breakdown.
Protein is the most satiating of the macronutrients. This is even more important for individuals during a fat-loss phase, preventing them from snacking as much.
Other benefits of protein include the high thermic effect of food (TEF). In other words, your body needs more energy to break down protein than carbohydrates and fat, which keeps your metabolism high.
How Much You Need?
How much protein you need depends on age, sex, physical activity, and comorbidities (obesity, cancer, kidney failure, etc.)
The Recommended Dietary Allowance (RDA) for protein is approximately 0.8 grams per kilogram of body weight (1). You can also multiply your weight in pounds by 0.36, giving you a basic starting point.
Although it seems low, most people need help to meet this recommendation, even with protein powders. That is why a high-protein diet and protein-rich foods are essential for adequate protein intake.
Amount Of Protein In A Chicken
Protein concentrations in a chicken vary from one part of the chicken to another. It also depends on whether it has skin or not and if you measure whether the source is cooked or raw.
Let’s review the specific amounts per section.
Chicken Breast (61 Grams of Protein)
The breast is one of the most common parts of the chicken. It can be cooked in several ways and combined with different ingredients (see the recipe below).
One piece of skinless, raw chicken breast weighs around 272 grams and has 61 grams of protein, which would be the equivalent of 23 grams of protein per 100 grams (1)
The same chicken breast (272 grams) also has 326 calories, 7 grams of fat, and no carbohydrates.
Chicken Thigh (32 Grams of Protein)
Chicken thighs are also common among protein consumers due to their better affordability and cooking methods.
One piece of raw chicken thigh with skin (193 grams) contains 32 grams of protein, equivalent to 17 grams per 100 grams (1). It also has 427 calories and 32 grams of fat.
As you can see, although the price may be lower, it also contains more fat per 100 grams compared to chicken breast, which may not be ideal for people trying to reduce fat intake in their diets.
Chicken Drumstick (24 Grams of Protein)
The drumstick is also known as the lower part of the chicken leg (the upper part is the thigh). Although it doesn’t have the same nutritional value as the breast and thigh, many people enjoy the taste.
One portion of raw chicken drumstick (133 grams) with skin has 24 grams of protein, which is the equivalent of 18 grams of protein per 100 grams (1)
It also contains 214 calories and 12 grams of fat.
Chicken Wing (19 Grams of Protein)
Chicken wings are one of the most popular parts of chicken worldwide. Although its nutritional value is incomparable to the chicken breast, the taste is particularly symbolic in many bars and get-togethers.
One piece of a raw chicken wing with skin (107 grams) contains approximately 19 grams of protein. This is equal to 17 grams of protein per 100 grams. It also has 204 calories and 14 grams of fat (1)
High Protein Chicken Recipe
Now that you know all the nutritional value behind chicken, it’s time to put all the pieces together and prepare two high-protein chicken recipes.
BBB Keto Chicken Legs
If you’re trying to keep your lean protein intake high and carbohydrates low, I’d suggest trying this recipe. The taste combines sweet (monk fruit), savory, and smokey.
- Calories: 454
- Fats: 21g
- Protein: 56g
- Carbs: 8g
- Fiber: 2g
- Sugar: 5g
As you can see, this recipe has a healthy protein-to-calorie ratio for increasing their protein intake without sacrificing that many calories.
You can find the full recipe here.
Greek Chicken Souvlaki
Chicken Souvlaki is one of my favorite recipes when I’m looking to mix my diet and add high-protein snacks. For some people, it’s a better option compared to hot dogs and hamburgers.
The Greek Chicken Souvlaki is low on carbohydrates and fat, which makes it perfect for those looking to increase their protein intake while keeping other macronutrients at a low.
- Calories: 267
- Fats: 12g
- Protein: 37g
- Carbs: 3g
- Fiber: 1g
- Sugar: 1g
Here’s the full recipe. It only takes five ingredients, a few skewers, and 15-20 to be ready!
How Many Grams Of Protein Is In 4 oz Of chicken?
One ounce of chicken breast (skin on) has approximately 8 grams of protein. So, 4 ounces would be around 32-35 grams. Some other variables play a role in determining the protein content, such as the part of the chicken, how it’s cooked, and whether it has skin.
How Much Protein Is In A Normal Chicken Breast?
A chicken breast (cooked skinless) contains around 50-55 grams of protein. The less cooked it is and with the more skin, the more protein it has, and vice versa.
What Has More Protein, Chicken Breast Or Eggs?
A chicken breast has more protein than an egg. One ounce of chicken breast has approximately 8 grams of protein, while a whole egg usually contains around 6 grams.