Nutrition FactsFor a Serving Size ofHow many calories are in Chicken Breast, 4 oz? Amount of calories in Chicken Breast, 4 oz: CaloriesCalories from Fat (%)% Daily Value *How much fat is in Chicken Breast, 4 oz? Amount of fat in Chicken Breast, 4 oz: Total FatHow much saturated fat is in Chicken Breast, 4 oz? Amount of saturated fat in Chicken Breast, 4 oz: Saturated fatHow much sodium is in Chicken Breast, 4 oz? Amount of sodium in Chicken Breast, 4 oz: SodiumHow many carbs are in Chicken Breast, 4 oz? Amount of carbs in Chicken Breast, 4 oz: CarbohydratesHow many net carbs are in Chicken Breast, 4 oz? Amount of net carbs in Chicken Breast, 4 oz: Net carbsHow much sugar is in Chicken Breast, 4 oz? Amount of sugar in Chicken Breast, 4 oz: SugarHow much fiber is in Chicken Breast, 4 oz? Amount of fiber in Chicken Breast, 4 oz: FiberHow much protein is in Chicken Breast, 4 oz? Amount of protein in Chicken Breast, 4 oz: ProteinVitamins and mineralsFatty acidsAmino acids* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs.
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Chicken consumption has been steadily increasing in the United States over the past 50 years, surpassing beef in the early 1990s. This versatile protein is low in saturated fat and a better source of of high-quality protein than many other meats. While there are number of ways you can prepare your chicken, grilling is one of the healthiest.
Protein in 4 Ounces of Grilled Chicken
A 4-ounce serving of grilled chicken breast, which is a little bigger than the palm of your hand, has 35 grams of protein. In general, adults need 46 to 56 grams of protein a day, which means a serving of chicken may meet two-thirds to three-quarters of your daily protein needs. Of course, protein needs vary and you may need more if you’re working out to build muscle or recovering from an illness or surgery. The protein in chicken breast contains all the essential amino acids, making it a high-quality source of protein.
Grilled Chicken: More Than Just Protein
In addition to being an excellent source of high-quality protein, grilled chicken breast is also low in calories and fat and 185 calories, 4 grams of total fat, 1 gram of saturated fat and meets more than 10 percent of the daily value for niacin, vitamin B6, and selenium. It’s also carb free. Saturated fat is linked to high blood cholesterol levels and keeping your intake low is good for your heart.
Comparing the Protein
Beef has long been touted as the meat to eat when you’re trying to get more protein in your diet, so you might be surprised to learn that chicken breast is a slightly better source of protein than beef. A 4-ounce grilled hamburger or steak has only 28 grams of protein, 7 grams less than the grilled chicken. The same is true for pork tenderloin, with 29 grams per 4-ounce serving, and fish, which has only 24 grams per 4-ounce serving. So if you’re trying to pack more protein in every bite, grilled chicken is the way to go.
Grilled Chicken and Weight Control
Whether it’s for better health or weight loss, you can’t go wrong with grilled chicken breast. Grilling allows you to cook the meat without the need for added fat or sauce, which helps keep calories, fat and sodium to a minimum. For flavor and health, brush your chicken with olive oil before cooking and season with herbs, spices or lemon juice. And, as a high-protein food, the grilled chicken also keeps hunger pangs away when you’re trying to lose weight.
According to a 2015 review article on the benefits of protein for weight loss published in The American Journal of Clinical Nutrition, consuming about 30 grams of protein at each meal, roughly the amount in 4 ounces of grilled chicken, helps control appetite and assists in weight management.
These small 4 oz chicken chicken breasts are perfect for meal prepping. They are easy and come out super juicy and flavorful in the Air Fryer. I’ve included 4 oz chicken breast nutrition so you can track your macros.
Table of Contents
- Is there a difference between 4 ounces cooked chicken breast and 4 ounces raw chicken breast?
- Chicken Breast Calories
- Omaha Steaks Chicken Breasts
- How much is 4oz of chicken breast?
- What does 4 oz of chicken look like?
- Why you’ll love these Air Fryer 4 oz Chicken Breasts
- Ingredients
- Tips & Tricks
- Tools to make these Air Fried Small Chicken Breasts
- How to make 4 oz chicken breasts in an air fryer
- Substitutions
- What to serve with 4 oz boneless skinless chicken breasts
- How to store
- How to reheat
- 4 oz Chicken Breast Nutrition
- Calories in 4 oz chicken breast
- 4 oz chicken breast macros (raw)
- FAQs
- More Chicken Breast Recipes
- Pin this recipe for later
- Readers Favorite Recipes
Is there a difference between 4 ounces cooked chicken breast and 4 ounces raw chicken breast?
When I first started tracking my macros I would just type in “chicken breast” and log that into my tracker. This was years ago when I was still working my first job as a dietitian at a hospital.
Never did I stop and think, should I type in “raw chicken breasts” or “cooked chicken breasts” because there is a HUGE difference. Especially if you’re tracking your calories and protein intake for weight loss. Or on the opposite side if you’re trying to gain weight.
When we cook our food, in this case chicken breasts, we lose water and juices during the cooking process. This makes the calories and protein more concentrated per ounce.
So if you’re logging 4oz of RAW chicken breast into your app, when you’re actually eating 4oz of COOKED chicken breasts, you’re unknowing eating more calories and protein then what you think.
And if you’re eating a lot of chicken breasts for the week, say you meal prepped 3 pounds of chicken, you’re going to be eating way more calories than you think and this will hinder weight loss.
Chicken Breast Calories
So as mentioned above chicken breast calories vary if you’re tracking raw chicken breast calories or cooked chicken breast calories.
Are you tracking grilled chicken breast? Baked Chicken Breast? Boiled chicken breast? Shredded Chicken Breast? Ground Chicken Breast?
Did you put and seasonings on that contain calories? Seasonings that contain fillers or starches, or sweet rubs that contain sugar or brown sugar have calories and will increase the calories in your chicken breast.
Seasonings will actually change the chicken breast nutrition. Especially ones that have high mineral contents like Redmonds Real Salt. Adding a high quality salt is an easy way to beef up the nutritional content of chicken breast.
Omaha Steaks Chicken Breasts
I don’t remember the last time I’ve seen chicken breasts that were this small and in perfect 4oz portions. This Omaha Steaks chicken breast in air fryer recipe is great for someone wanting to calorie or portion control.
One of our friends left these at our house and we used them up right before the expiration date. They were super tasty despite their small size.
How much is 4oz of chicken breast?
In terms of cost, chicken breast is anywhere from $1.99-8.99 per pound depending on the store.
Is it organic? Is it free range or locally sourced? These can increase the price. So 4 ounces of chicken can cost anywhere between $0.50 and $2.25.
What does 4 oz of chicken look like?
4 oz of chicken breasts is about the size of your palm of your hand, of an average person. If you have very large hands, chances are more chicken breast would fit in it.
Why you’ll love these Air Fryer 4 oz Chicken Breasts
- Portion Control – these chicken breasts are 4 ounces which are great for meal prep!
- Quick and Easy Recipe – these small chicken breasts are cooked in just 8 minutes!
- Easy Clean Up – using an air fryer to cook these chicken breasts make clean up a breeze!
Ingredients
- boneless skinless chicken breast: small 4 oz chicken breasts (high protein and low fat)
- seasonings: salt, pepper, garlic powder and paprika
Tips & Tricks
Have fun with seasonings! I just sprinkled a bit of salt, pepper, garlic powder and paprika on the chicken before putting them into the air fryer.
You can even make each chicken breast with a different flavor profile to switch things up with meal prep.
Tools to make these Air Fried Small Chicken Breasts
I absolutely love my 5.8 Quart Cosori Air Fryer. It has a large square basket which I prefer over round baskets.
You’ll also need a meat thermometer to make sure the chicken breasts are at 165F.
How to make 4 oz chicken breasts in an air fryer
- First pat your chicken breasts with a pepper towel.
- Then season your chicken breasts with salt, pepper, garlic powder and paprika
- Then cook the chicken breasts at 390F for 8 minutes flipping half way through. Chicken breasts are done when they reach an internal temperature of 165F.
Substitutions
If you don’t want to use the salt, pepper, garlic and paprika to season your chicken breasts, you can use your favorite chicken seasonings.
What to serve with 4 oz boneless skinless chicken breasts
These chicken breasts go great on top of a salad. I made a simple salad and Balsamic vinaigrette for lunch. With the remaining chicken breasts, I paired them with this Cauliflower Mac and Cheese to keep the recipe low carb.
You can also serve these small chicken breasts with Air Fryer Parmesan Asparagus or Air Fryer Broccolini.
Or if you want a basic meal prep, make this Instant Pot Basmati Rice while you’re cooking the chicken breasts in the air fryer.
How to store
Store the chicken breasts in an airtight glass container for up to 5 days.
How to reheat
Remove the lid from the storage container and microwave on high for 1 to 1.5 minutes until the chicken is warm.
4 oz Chicken Breast Nutrition
All of information below is based on boneless skinless chicken breasts nutrition from cronometer. I prefer cronometer to my fitness pal because it uses USDA database for nutrition information.
The chicken breast nutrition is the same wether it’s baked chicken breast, grilled chicken breast or broiled chicken breast. Fried chicken breast would be different because of the oil that it has been fried in.
Calories in 4 oz chicken breast
- 4oz chicken breast calories cooked: 169 calories, 34g protein, 0g carbs, 3.6g fat
- 4oz chicken breast calories raw: 136 calories, 25.5g protein, 0g carbs, 3g fat
4 oz chicken breast macros (raw)
- 4 oz chicken breast protein: 25.5g protein
- 4 oz chicken breast carbs: 0g carbs
- 4 oz chicken breast fat: 3g fat
FAQs
How many calories in 4 oz chicken breast?
4oz of cooked chicken breast has 169 calories whereas 4oz raw chicken breast has 136 calories
How many ounces is a chicken breast?
It depends on how the chicken was raised. What it was fed? Did it get to free range? Was it pumped full of hormones? When was it slaughtered. So many different factors come to play.
Chicken breasts can be as small as 4 ounces or in upwards to 1 pound plus.
How many grams of protein is in 4 oz of boneless skinless chicken breast?
34g of protein if 4 oz cooked and 25.5g protein if 4 oz raw
More Chicken Breast Recipes
You may also like this Air Fryer Chicken and Veggies, Blackstone Chicken Breasts, creamy salsa chicken recipe or this Instant Pot Frozen Shredded Chicken Breasts recipe.
If you want to start a keto diet and don’t know where to start, check out my Ultimate Guide to Clean Keto. Check out my 2 week keto diet meal plans if you need some meal prep inspo! They use a bulk meal prep technique and are meant to save time and money! If you loved this recipe, sign up to my newsletter to be notified when a new recipe is released!
5 from 14 votes
Air fryer 4 oz chicken breast
These small 4 oz chicken chicken breasts are perfect for meal prepping. They are easy and come out super juicy and flavorful in the Air Fryer. I've included 4 oz chicken breast nutrition so you can track your macros.
Course Main Course
Cuisine American
Keyword 4 oz chicken breast, air fryer small chicken breast
Prep Time 2 minutes
Cook Time 8 minutes
Total Time 10 minutes
Servings 4
Calories 136kcal
Author Lara
Equipment
air fryer
Ingredients
- 1 pound boneless skinless chicken breasts 4 4oz chicken breasts
- 1/2 tsp salt
- ¼ tsp ground black pepper
- ¼ tsp garlic powder
- ¼ tsp paprika
Instructions
First pat your chicken breasts with a pepper towel.
Then season your chicken breasts with salt, pepper, garlic powder and paprika
Then cook the chicken breasts at 390F for 8 minutes flipping half way through. Chicken breasts are done when they reach an internal temperature of 165F.
Notes
Nutrition calculations are based off 4 oz raw chicken breast not 4 oz cooked chicken breast.
Nutrition
Calories: 136kcal | Carbohydrates: 0g | Protein: 25.5g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 73mg | Sodium: 357mg | Potassium: 426mg | Fiber: 0.1g | Sugar: 0.02g | Vitamin A: 96IU | Vitamin C: 1mg | Calcium: 7mg | Iron: 0.5mg
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How many calories are in 4 oz of grilled chicken breast?
There are 211 calories in 4 ounces of boneless, skinless Grilled Chicken (Skin Not Eaten).How many calories are in a 4oz baked chicken breast?
There are 184 calories in 4 ounces of boneless, skinless Roasted Broiled or Baked Chicken Breast (Skin Not Eaten).How many calories are in 4 oz of rotisserie chicken breast?
There are 269 calories in 4 ounces of boneless, cooked Rotisserie Chicken. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet.How many calories is 4 oz of boneless skinless chicken breast Raw?
There are 118 calories in 4 ounces of boneless, raw, without skin Chicken Breast (Skin Not Eaten).