Boneless, skinless chicken breasts are a staple in many refrigerators — as a lean source of protein, they are low in fat, are high in protein, and have zero carbohydrates, so they're an excellent food for weight loss. But do you know exactly what you're getting?
You might be surprised to know that a serving of chicken is considered to be three to four ounces, not the whole breast! And while a whole breast will vary in size, it's anywhere from double to triple the standard serving size. There's no harm in eating more chicken — if anything, you're getting way more protein! — but it's always good to know exactly what is going into your body.
Here's a look at the calories and macros [2] of a four-ounce serving of boneless chicken breast, with and without skin. Keep in mind, the USDA recommends getting 5.5 ounces of meat or protein per day [3].
| Serving Size | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| 4 ounces, no skin | 130 [4] | 3 | 0 | 26 |
| 4 ounces, with skin | 190 [5] | 10 | 0 | 23 |