Eating calorie-counted meals revolve around several measurements; finding out the components of chicken is one of them. Finding out the number of calories and portions of protein it contains is a smart move before you dip your toes into the roasted or grilled chicken.
If you’re unsure how many grams are there in 4 Oz of cooked chicken, here’s a brief answer: 4 Oz of cooked chicken is 113 grams, with around 35 grams of protein and 170-180 calories. Since cooked chicken has minimal saturated fats, it’s suitable for everyday consumption when eaten in sizeable servings.
It would be best to consider several other factors besides these calculations before deciding the correct portion of chicken for your meals.
If you’re unsure how to estimate calories in a chicken serving, what’s the right serving size, and things like this, read on and let us make things easier for you.
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What is the Recommended Serving Size of Chicken for Adults?
Chicken contains a considerable percentage of protein, minimal saturated fats, Vitamin B6, Niacin, Selenium, and a few trace elements important for our body. Therefore, dieticians and nutritionists recommend we include chicken in our daily meals and enjoy its healthy nutrients.
But we can only reap these advantages of consuming chicken if we watch our servings and eat only the required amount of this lean meat.
According to Mayo Clinic, all adults should consume at least 3-4 ounces of chicken per day to provide their tissues and cells with enough support (note that this serving is suggested to those who wish to consume 1600-1800 calories per day, others can increase or decrease the size according to their diet plans).
People who ingest more than the suggested serving size are prone to accumulating a hefty amount of saturated fats in their bodies, which leads to obesity and increased cholesterol with time.
Contrarily, people who do not consume the required amount of chicken (or any other protein source) lose muscle mass and experience lower energy levels.
Therefore, sticking to a healthy chicken serving size is mandatory, especially when you’re trying to lose weight and build muscle mass.
How much Protein does 4 Oz Grilled Chicken Have in it?
Grilled chicken is one of the best meal options for people who struggle with maintaining a healthy weight. Since preparing grilled chicken doesn’t require a whole lot of oil, you can keep its calories under control and enjoy a delicious meal on the go.
4 Oz of grilled chicken contains 30-35 grams of protein, which surpasses the equal servings of other types of meat. Since adults need 46 to 56 grams of protein a day, eating one serving of grilled chicken can easily suffice their daily protein requirements (considering that you’ll consume other foods in the day as well, i.e., nuts).
What Makes Chicken Good for your Weight Loss Journey?
Once you start to sort options for a healthy diet, you’ll see that lean meat and poultry are the most recommended ones. This is because lean meat has a controlled percentage of saturated fats and carbs, the two major contributing factors to your weight.
When you replace fattening foods with a good-quality chicken cut, you instantly enter the healthy fats-carbohydrates bracket. 4 Oz chicken breast has roughly 1 gram of saturated fats, making it the best choice for calorie-counted diet plans.
Whether you bake or grill chicken breast, its nutritional components will ensure your calorie consumption doesn’t surpass the healthy level.
Another advantage of incorporating chicken into calorie-deficit diet plans is that it helps control hunger pangs and cravings. Studies show that eating 30 grams of protein at each meal suppresses our appetite and assists in weight loss in the longer run. So, having a chicken serving is great for your taste buds and health alike!
How Many Grams Protein is in 4 Oz Raw Chicken?
Raw and cooked chicken have different amounts of protein and calories; understanding this difference will help you plan your meals in a better way.
4 Oz raw chicken contains 134 calories (lower than cooked chicken) and 35 grams of proteins (higher than cooked chicken). A palm-sized piece of raw chicken will shrink during cooking; hence its protein percentage will reduce.
But since you’ll most probably add some fats and spices to cook this fillet, its calorie count will increase.
Does Raw Chicken have more Protein than Cooked?
When you cook chicken (or any meat), it shrinks when exposed to heat. Cooking removes some soluble proteins from chicken, so its protein percentage is understandably lower than before.
Although some cooking methods (such as broiling at low heat) do not impact this protein percentage, most others do. Whether you roast, grill, or fry a chicken fillet, it will shrink and lose some soluble proteins in the process.
Does Raw Chicken have more Calories than Cooked?
It’s the opposite; 4 Oz raw chicken (mostly) contains 134 calories, but once you cook it, this count may hit 170-180. There are two reasons behind this shift.
Firstly, we must add other ingredients, i.e., oil, flour, etc., to cook chicken, which adds to its calorie count. And secondly, cooking gelatinizes some collagen proteins in chicken to make it chewable, which boosts its calories.
What does 4 Oz Cooked Chicken Looks Like?
3-4 Oz chicken is a standard serving size, which roughly equals the palm of your hand or a deck of cards. This sizeable portion will meet most of your per-day protein needs and also feel fulfilling when cooked right.
If you have chicken chunks, add them to a cup, and a healthy serving will equal 2/3rd portion of your cup.
Surpassing or staying under the healthy chicken serving will mess with your calorie-deficit meals and compromise your health over time. If you don’t have a kitchen weighing scale, measure the serving by comparing it to your palm or by filling a cup till 2/3, and you’re good to go.
Final Thoughts
Consuming 4 Oz cooked chicken every day is a great choice – it contains around 35 grams of protein and around 170-180 calories, making it a smart choice for calorie-counted meals.
Be vigilant about the added fats, and this 4 Oz chicken piece will ensure you stay in a healthy weight bracket despite eating some delicious grilled or baked meals.