Life is a balancing act, and so is good nutrition. The challenge is to get enough of the good stuff without overdoing the things that are less desirable. To get your daily dose of protein, you can’t go wrong with chicken. It’s incredibly lean, provides filling protein, and works well in a variety of dishes. If you’re concerned about your nutrition and wellness, check out the grams of protein in chicken breast to ensure you’re getting enough protein in your diet.
Grams of Protein in Chicken Breast
Why the Grams of Protein in Chicken Breast Matter
Whether you’re trying to maintain a healthy weight, eager to build muscle, determined to keep your bones strong, intent on speeding your recovery, or simply committed to maintaining a healthy lifestyle, consuming sufficient amounts of protein can help you reach your goals. However, not all sources of protein are created equal.
The Quantity of Protein
The U.S. Department of Agriculture National Nutrient Database for Standard Reference reports that a 3-ounce serving of cooked, skinless chicken breast provides roughly 28 grams of protein. How does that compare to the protein content of other foods? According to Today’s Dietician, this is how some common protein sources stack up against one another:
- 26 grams of protein from a 3-ounce serving of cooked steak
- 22 grams of protein from 3-ounce serving of cooked pork
- 22 grams of protein from 3-ounce serving of cooked salmon
- 18 grams of protein from 6-ounce serving of Greek yogurt
- 8 grams of protein from 1-cup serving of skim milk
- 7 grams of protein from a 0.05-cup serving of chickpeas
- 6 grams of protein from 1 large egg
- 6 grams of protein from 1-ounce serving of almonds
- 5 grams of protein from 1-ounce serving of chia seeds
- 4 grams of protein from a 0.05-cup serving of quinoa
The Quality of Protein
While a serving of chicken breast clearly provides a healthy dose of protein, quantity isn’t the only measure worth considering. Quality is also important. How do you determine the quality of a protein? One way is the completeness of the protein. Essential amino acids are substances that the body needs to function smoothly but cannot make in sufficient quantities on its own. Incomplete proteins, a group that includes nuts, seeds, beans and other vegetables, are lacking one or more of these. In contrast, complete proteins contain all the necessary amino acids. Chicken is a complete protein.
Another measure of the quality of a protein is its biological value. A protein’s biological value describes how efficiently the body can use the protein. The higher the value, the more effectively the body can utilize the protein. Complete proteins like chicken tend to offer better results because they provide the body with the amino acids it needs.
Chicken’s Extra Advantage
If the complete proteins in animal products can be used more efficiently by the body (demonstrated by their higher biological value), why don’t nutritionists urge everyone to fill up on all the meat that they can eat? For one thing, protein, while important, isn’t the only nutrient the human body needs. Eating a variety of foods is necessary to meet your nutritional needs.
Another concern is that many animal products are high in saturated fat, and a high intake of this substance is linked with a lengthy list of health problems, including cardiovascular trouble, obesity, and some cancers. This is one area where chicken really stands out from the pack. Unlike red meats, chicken breast contains very little saturated fat, so it’s a healthier way to get the protein that your body craves.
The Power of Powder
You know that the healthy number of grams of protein in chicken breast and its relatively low saturated fat content makes chicken a healthy choice. But did you know that chicken is available in an innovative and convenient protein powder form?
Remember, nutrition is a balancing act. Protein powders can be excellent tools in your quest to obtain the nutrients that you need without consuming too many undesirable extras. Your body will only burn so many calories, so you can only eat so much before weight gain becomes an issue. Plus, eating too much of any food in an attempt to fulfill your nutritional goals can be boring and unpleasant. Consuming protein from a high-quality chicken protein powder allows you to eat a variety of foods without skimping on protein.
BarnDad Nutrition is your source for quality chicken protein powders. Are you looking for a super shake? Available in chocolate and orange smoothie, Real Clean Protein Powder is drawn from chicken and egg whites, two of the most bioavailable protein sources. For an unflavored option that can be used in shakes or added to other foods to create protein-enriched fare, check out BIN’s 100% CHXN. A real-food supplement, it packs 21 grams of protein in each serving. To explore our full selection of foods, snacks, and supplements, visit BarnDad Nutrition today.