Nutrition 4 Oz Chicken Breast: Health Benefits

The leanest portion of the chicken, the breast, has all the essential amino acids required for a balanced diet for the Nutrition 4 Oz Chicken Breast. 

Around 25 grams of protein are normally found in a 4 oz chicken breast, however, the precise amount may vary based on the type of chicken and the time it was weighed.

Serving Size and Calories of Nutrition 4 Oz Chicken Breast

Nutrition 4 Oz Chicken Breast has 171 calories, however, the number of calories increases if you marinate or coat the chicken in sauces. This serving size of grilled chicken breast is about the size of your palm, so there’s no need to get out your food scale to measure a 4-oz portion. There are no carbs or fibers in chicken.

Fat Percentage

The USDA National Nutrient Database states that a Nutrition 4 Oz Chicken Breast contains 3.6 grams (g) of fat, of which 1.1 g is saturated fat. 

The USDA Dietary Guidelines state that, depending on your age and gender, your daily fat intake should be between 20 and 35 percent of your total calories. Consume fat within that range to prevent weight gain and associated health issues.

An Excellent Protein Source

A 4-ounce serving of grilled chicken breast adds 35 grams of protein to your diet. The USDA recommends 56 g for adult men and 46 g for adult women as a daily intake. 

Nutrition 4 Oz Chicken Breast is a complete protein, much like all animal proteins, meaning it has every amino acid your body needs to operate. Every cell in your body needs protein, which is also necessary for tissue repair and muscular growth.

Factors Influencing the Protein Content in Chicken Breast

It’s crucial to realize that 4 ounces of chicken might have different nutritional values depending on whether it is weighed raw or cooked.

Additionally, the nutritional value of chicken breast varies depending on whether it is purchased with or without skin and bones. The water content of each brand may also affect how much protein is contained in it.

• Raw vs. Cooked
• Bone-In vs. Bone-Out
• Skin-On vs. Skinless
• Retained Water %

Advantages of Vitamins B

B vitamins are abundant in chicken breast and have numerous health advantages for your body. According to the guidelines on MedlinePlus, a 4-oz serving provides 100% of the daily intake for adult women and 90% of the recommended daily allowance for males, with a niacin level of 14 milligrams (mg).

Your body uses niacin to produce energy and to support neuronal and digestive system function. Additionally, grilled chicken is high in vitamin B-6, with 1.3 mg, or 100% of the recommended daily allowance.

According to the Merck Manual, vitamin B-6 is necessary for the production of red blood cells and promotes healthy skin. Thiamin, riboflavin, and vitamin B-12 are additional B vitamins that contribute to the nutrition of grilled chicken breast.

High Level of Cholesterol

At 118 mg per 4 oz, grilled chicken breast has a high cholesterol content. To produce hormones, and vitamin D and aid with digestion, you need cholesterol. Since your body produces all the cholesterol it requires, extra cholesterol from food frequently settles in your arteries, where it builds up and eventually obstructs blood flow.

Numerous Varieties of Minerals

Six milligrams of calcium found in grilled chicken breasts aid in muscular contraction and blood clotting. Together with phosphorus (292 mg per 4-oz) in chicken, calcium aids in the development of strong bones and teeth.

A single portion of grilled chicken breast has 0.5 mg of iron, which is a necessary component of hemoglobin.

According to the National Institutes of Health, potassium, in addition to the 443 mg found in chicken, helps blood deliver oxygen and pass electrical charges between cells to maintain the health of your organs. Zinc, another ingredient in chicken breast that boosts immunity, is also present.

The American Heart Association states that maintaining your body’s cholesterol levels within a healthy range is crucial, even if there are no set guidelines for how much cholesterol should be obtained from food.

How Does a 4 Oz Chicken Breast Appear?

Uncooked, boneless chicken breast typically weighs six to ten ounces. This indicates that it’s rare to use a 4-ounce breast and that you’ll probably be utilizing a piece of a complete breast.

Three to four ounces is the recommended serving size for chicken breast, and that’s roughly how much most people eat in one sitting. An 8-ounce chicken breast is around the size of a typical person’s hand, to give you an idea.

Thus, the approximate size of a 4-ounce chicken breast is palm-sized.

How To Measure 4 oz Chicken Breast

Even though most chicken breasts don’t weigh 4 ounces, there are a few methods you can use to measure 4 ounces of chicken without a scale.

Not Using a Scale

Buying chicken breast packages in increments of 4 ounces, such as 12, 16, 20, or 24 oz, is one method. Generally, chicken is sold by the pound, therefore, 0.75, 1.00, 1.25, and 1.50 lbs signify these amounts.

Cook the chicken now and divide it into equal parts. Therefore, after cooking one pound of chicken breasts (16 ounces divided by four servings equals four ounces per serving), if you purchased one pound of chicken breast.

Even if one part weighs 3.5 ounces and another weighs 4.5 ounces, don’t stress about being exact because everything will balance out over a few days.

Using a Scale

To save yourself the trouble, you can weigh your chicken before or after cooking by using a kitchen scale.

Use a scale to weigh a multiple of 4 ounces of chicken breast to measure your chicken before cooking (for example, 12, 16, 20 oz, etc.).

Alternatively, you can weigh the chicken after it has cooked. You won’t have to deal with uncooked meat in this way. Never forget that cooking causes chicken to lose roughly 25% of its weight.

To obtain the same protein value as 4 ounces of raw chicken breast, weigh 3 ounce chunks after cooking.