Chicken breast, cooked, skinless — Protein & Portion Scorecard
USDA FoodData Central breakdown in US ounces and grams — plus exact portions to hit your per-meal protein target.
USDA Per-Serving & 30g Target
4 oz = 35.2g Protein (187 kcal)
To hit 30g of protein from chicken breast, cooked, skinless, measure 3.4 oz (97 g) for ~160 calories.
Per 4 oz (113g US)
35.2g P
187 kcal · 0g C · 4.1g F
Per 100 Grams
31g P
165 kcal · 0g C · 3.6g F
Per 1 Pound (16 oz)
140.6g P
748 kcal total
30g Protein Portion
3.4 oz
97g · 160 kcal
How Much Chicken breast, cooked, skinless for 20g, 30g, 40g, and 50g of Protein?
| Protein Goal | US Ounces (oz) | Grams (g) | Calories | Carbs / Fat |
|---|---|---|---|---|
| 20g Protein | 2.3 oz | 65 g | 107 kcal | 0g C · 2.3g F |
| 30g Protein | 3.4 oz | 97 g | 160 kcal | 0g C · 3.5g F |
| 40g Protein | 4.6 oz | 129 g | 213 kcal | 0g C · 4.6g F |
| 50g Protein | 5.7 oz | 161 g | 266 kcal | 0g C · 5.8g F |