How Much Protein Does 4 Ounces of Grilled Chicken Have in It?

How Much Protein Does 4 Ounces of Grilled Chicken Have in It?

Chicken consumption has been steadily increasing in the United States over the past 50 years, surpassing beef in the early 1990s. This versatile protein is low in saturated fat and a better source of of high-quality protein than many other meats. While there are number of ways you can prepare your chicken, grilling is one of the healthiest.

Protein in 4 Ounces of Grilled Chicken

A 4-ounce serving of grilled chicken breast, which is a little bigger than the palm of your hand, has 35 grams of protein. In general, adults need 46 to 56 grams of protein a day, which means a serving of chicken may meet two-thirds to three-quarters of your daily protein needs. Of course, protein needs vary and you may need more if you’re working out to build muscle or recovering from an illness or surgery. The protein in chicken breast contains all the essential amino acids, making it a high-quality source of protein.

Grilled Chicken: More Than Just Protein

In addition to being an excellent source of high-quality protein, grilled chicken breast is also low in calories and fat and 185 calories, 4 grams of total fat, 1 gram of saturated fat and meets more than 10 percent of the daily value for niacin, vitamin B6, and selenium. It’s also carb free. Saturated fat is linked to high blood cholesterol levels and keeping your intake low is good for your heart.

Comparing the Protein

Beef has long been touted as the meat to eat when you’re trying to get more protein in your diet, so you might be surprised to learn that chicken breast is a slightly better source of protein than beef. A 4-ounce grilled hamburger or steak has only 28 grams of protein, 7 grams less than the grilled chicken. The same is true for pork tenderloin, with 29 grams per 4-ounce serving, and fish, which has only 24 grams per 4-ounce serving. So if you’re trying to pack more protein in every bite, grilled chicken is the way to go.

Grilled Chicken and Weight Control

Whether it’s for better health or weight loss, you can’t go wrong with grilled chicken breast. Grilling allows you to cook the meat without the need for added fat or sauce, which helps keep calories, fat and sodium to a minimum. For flavor and health, brush your chicken with olive oil before cooking and season with herbs, spices or lemon juice. And, as a high-protein food, the grilled chicken also keeps hunger pangs away when you’re trying to lose weight.

According to a 2015 review article on the benefits of protein for weight loss published in The American Journal of Clinical Nutrition, consuming about 30 grams of protein at each meal, roughly the amount in 4 ounces of grilled chicken, helps control appetite and assists in weight management.

Jill Corleone is a registered dietitian and health coach who has been writing and sharing her love of food, nutrition and health with anyone who’ll listen for almost 20 years. Her work has been featured on the Huffington Post, Diabetes Self-Management and Working Mother.