Chicken breast serving size, cups to grams and 30 g of protein
Here a serving of roasted chicken breast is counted as 4 oz (113 g), with 187 calories and 35.2 g protein. One cup weighs 4.9 oz (140 g). For 30 g of protein you need 3.4 oz (97 g), about 2/3 cup, with 160 calories.
Serving sizes of roasted chicken breast
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup, chopped or diced | 4.9 oz (140 g) | 231 calories | 43.4 g | 0 g | 5 g |
| 1/2 breast, bone and skin removed | 3 oz (86 g) | 142 calories | 26.7 g | 0 g | 3.1 g |
| 1 oz | 1 oz (28 g) | 47 calories | 8.8 g | 0 g | 1 g |
| 100 g | 3.5 oz (100 g) | 165 calories | 31 g | 0 g | 3.6 g |
Cups to grams
USDA weighs 1 cup (chopped or diced) of roasted chicken breast at 140 g. Smaller cup measures follow from it.
| Measure | Weight | Calories |
|---|---|---|
| 1 cup | 4.9 oz (140 g) | 231 calories |
| 3/4 cup | 3.7 oz (105 g) | 173 calories |
| 2/3 cup | 3.3 oz (93 g) | 154 calories |
| 1/2 cup | 2.5 oz (70 g) | 116 calories |
| 1/3 cup | 1.6 oz (47 g) | 77 calories |
| 1/4 cup | 1.2 oz (35 g) | 58 calories |
Grams and ounces to cups
| Weight | Volume | Calories |
|---|---|---|
| 1 oz | 1/4 cup | 47 calories |
| 100 g (3.5 oz) | 3/4 cup | 165 calories |
| 1 lb (454 g) | 3 1/4 cups | 748 calories |
What 3.5 oz (100 g) of chicken breast looks like
3.5 oz (100 g) of roasted chicken breast is 3.5 oz, or about 3/4 cup. It has 165 calories, 31 g protein, 0 g carbs and 3.6 g fat.
How much chicken breast for 30 g of protein
There is 31 g of protein in 3.5 oz (100 g) of roasted chicken breast. 30 g of protein takes 3.4 oz (97 g), about 2/3 cup, which comes with 160 calories.
| Protein | Weight | About | Calories |
|---|---|---|---|
| 20 g | 2.3 oz (64 g) | 1/2 cup | 106 calories |
| 30 g | 3.4 oz (97 g) | 2/3 cup | 160 calories |
| 40 g | 4.5 oz (129 g) | 1 cup | 213 calories |
| 50 g | 5.7 oz (161 g) | 1 1/8 cups | 266 calories |
Weights are for the form named above. Raw and cooked weights differ, see below.
Raw, cooked and other forms
The same measure weighs differently once food is cooked, dried or canned, and so do the calories in it. USDA numbers for each form:
| Form | USDA measure | Calories per 3.5 oz (100 g) | Protein per 3.5 oz (100 g) |
|---|---|---|---|
| Roasted chicken breast | 1 cup (chopped or diced): 4.9 oz (140 g) | 165 calories | 31 g |
| Raw skinless chicken breast | 1 piece: 9.6 oz (272 g) | 120 calories | 22.5 g |
100 g (3.5 oz) of raw skinless chicken breast makes about 73 g (2.6 oz) of roasted chicken breast. So 4 oz raw cooks down to about 2.9 oz, and a 4 oz cooked portion starts as about 5.5 oz raw.
Estimate: the protein is assumed to stay in the meat, so the weight changes by the ratio of protein per 3.5 oz (100 g) USDA measured raw and cooked. Fat and juices drip out during cooking, and some protein leaves with them, so the real cooked weight can be a little lower.
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-13)
- Roasted chicken breast: Chicken, broilers or fryers, breast, meat only, cooked, roasted, FDC ID 171477 (SR Legacy, published 2019-04-01) · full nutrition facts
- Raw skinless chicken breast: Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw, FDC ID 171077 (SR Legacy, published 2019-04-01) · full nutrition facts
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.