How Much Chicken? (2024)

FAQs

How Much Chicken? ›

How much chicken should I eat? The 2020-2025 Dietary Guidelines for Americans (DGA) Healthy U.S.-Style Eating Pattern recommends the average person eat 26 ounces of poultry (including chicken) per week. Per day, this would be roughly the same as eating 3.5 ounces of chicken breast.

The recommended single portion of chicken is 3 to 4 ounces, about the size of a deck of playing cards. Some people use the palm of their hand as a guide.

Currently, the RDA for protein is 0.36 grams of protein per pound of body weight; now scientists say that an increase in protein recommendations of 1.0 to 1.2 grams may be on the horizon. A four ounce chicken breast provides 32 grams of high quality protein, or about half the daily requirement for a 150 pound person.

Proteins. One protein serving is no bigger than a deck of cards. A piece of cooked skinless chicken (2 to 2 1/2 ounces) equals one serving, or about 110 calories.

Eating tips

Chicken can be a great addition to a balanced diet. Stick to around 3–4 ounces (85–113 grams) per serving, which is roughly the size of a deck of cards.

Two servings, or 6 oz., of lean meat (poultry, fish, shellfish, beef) should be a part of a daily diet. Measure the right amount with your palm. One palm size portion equals 3 oz., or one serving. Snacking can add up.

"For most people I'd recommend a range of about 15-25 grams of protein per meal, and 10-12 grams of protein per each snack," says Ehsani. "Incorporating chicken breast at least once during your day will help you reach at least 1/3 of your protein needs, but you can focus on other sources of protein too."

"Eating chicken every day as your sole protein source could result in some nutrient gaps," says Burgess. "For example, since skinless chicken breast contains very little fat, consuming it every day may lead to a lack of essential fats in your diet."

In general, skinless chicken breast is considered one of the healthiest cuts of chicken. It is low in fat and calories, yet high in protein and essential nutrients such as vitamins B6 and B12, niacin, and phosphorus.

What is a good portion of chicken to eat? ›

According to the American Heart Association, a serving size of meat or poultry is 3 to 4 ounces for adults—or a portion that is about the size of a computer mouse or deck of cards.

“In general, chicken can be a great low-fat source of protein and an overall nutritious choice to incorporate multiple times per week,” Cartlidge says. But she emphasizes that chicken that is breaded, deep fried or paired with sauces high in sodium or sugar turn this healthy food into a not-so-healthy one.

On average, a laying hen eats about ¼-pound of feed per day or 1.5 pounds of feed per week. If you're buying a 50-pound bag of feed, it would feed your chicken for about 33 weeks. If you have four hens in your flock, eating about 6 pounds of feed a week, you'll go through a 50-pound bag of feed about every 8 weeks.

While chicken can be a versatile and convenient protein to cook, if your diet doesn't have a diverse protein profile, you lose out on some key nutrients—including essential fats, such as omega-3s. "Eating chicken every day as your sole protein source could result in some nutrient gaps," says Burgess.

How much chicken should I eat per day to lose weight? As a lean meat, chicken doesn't have much fat — so aim for 100g per day as part of a balanced diet to make sure you're getting what you need. High is protein, it's a solid choice for feeling satiated for longer, weight loss and maintaining lean body mass.

Although there are no specific recommended limits for cholesterol consumption, it's still important to maintain a healthy level in your body. Half a chicken contains 217 milligrams, so if you're concerned about your cholesterol count, you may not want to eat half the chicken.