7 oz Chicken Breast Protein Information
You can’t achieve peak athletic performance without talking about food. As a nutritionist, I would argue that chicken is a staple when it comes to building muscle. This brings us to the following question: how much protein is in 7 oz of chicken breast?
The answer isn’t as simple as you might expect, because there are many different factors we need to consider. The cut of chicken breast, how it’s prepared, and how you’re measuring it will play important roles.
In the sections below I’ll dive into the various types of chicken you can find at the grocery store. This will give you specific and useful information when it comes to measuring 7 oz of chicken breast protein.
How Much Protein in 7 oz Chicken Breast?
7 ounces of chicken breast can have anywhere from 32-60 grams of protein. This is a wide range in numbers – but it all depends on how it was cooked and if it has the bone or not.
Here’s how much protein is in 7 ounces of chicken breast – based on if it’s cooked or raw:
| 7 oz Chicken Breast | Protein | Fat | Calories |
| Boneless & Skinless (Cooked) | 60.29g | 6.94g | 321 |
| Boneless & Skinless (Raw) | 38.76g | 4.46g | 207 |
| With Bone & Skinless (Cooked) | 49.52g | 5.7g | 264 |
| With Bone & Skinless (Raw) | 32.3g | 3.72g | 172 |
So, what things impact how much protein a chicken breast has?
- Has the chicken been cooked?
- Does the chicken have a bone?
- Is there skin on the chicken?
- And the amount of retained water
7 oz Boneless & Skinless (Cooked)
When cooked, 7 oz of boneless, skinless chicken breast has 60g protein, 7g fat, 0g carbs, and 321 calories. These macronutrients are essential for people trying to maintain muscle and burn fat.
Boneless, skinless chicken breast is the most popular choice for bodybuilders. This is due to the fact that there’s high amounts of protein and little fat – compared to the other types on this list.
Boneless & Skinless (Raw)
7 oz of raw chicken breast without the bone and skin has 39g protein, 4g fat, 0g carbs, and 207 calories. You can see from this nutritional information how the numbers change when the chicken breast hasn’t been cooked yet.
With Bone & Skinless (Cooked)
When cooked, 7 oz of skinless chicken breast with the bone has 50g protein, 6g fat, 0g carbs, and 264 calories. This is another solid option if you’re looking to bulk up and increase the amount of protein in your diet.
With Bone & Skinless (Raw)
When uncooked, 7 oz of skinless chicken breast with the bone has 32g protein, 4g fat, 0g carbs, and 172 calories. It’s clear from this information how the nutrition facts can change before this variety is cooked.
7 oz Chicken Breast Calories
Similar to the protein information, the amount of calories in a cooked 7 ounce chicken breast will vary. But you can expect this type of poultry to have anywhere from 172-321 calories.
It’s important to remember that a raw chicken breast will lose around 25% of it’s weight and size cooked. That’s because raw chicken retains more water (compared to cooked chicken breast).
Final Thoughts
By now you should know there are many different factors that can impact how much protein is in 7 ounces of a chicken breast. So, which type is best for you? It all depends on your current fitness goals.
If you want high amount of protein and low fat – choose boneless and skinless chicken breast. This is by far the most “macro-friendly” version of chicken breast.
Just remember that you need to stay consistent when it comes to measuring food. You should either weigh chicken raw or uncooked. Don’t go back and forth – because the weight can change dramatically.