4 oz of protein in grams

Note: Values are rounded to 3 significant figures. Fractions are rounded to the nearest 8th fraction.

References:

Sample Recipes Volume to Weight Conversions

FAQs on protein supplement weight to volume conversion

4 oz of protein supplement equals how many grams?

4 oz of protein supplement is equivalent 63.9 grams.

How much is 63.9 grams of protein supplement in oz?

63.9 grams of protein supplement equals 4 oz.

(*) A note on cooking ingredients measurentsIt is difficult to get an exact conversion of cooking ingredients as the density of these substances can vary so much depending on temperature, humidity, how well packaged the ingredient is, etc. These words add even more uncertainty: sliced, chopped, diced, crushed, minced, etc. Therefore, it is better to measure dry ingredients by weight rather than volume as this can be more accurate.

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If you track your protein intake but wonder whether you should be tallying the protein ounces, grams of food, or grams of protein in the food, you are not alone. Ounces and grams are both measurements of weight, which makes understanding protein content versus food weight confusing! Let’s dig in.

An 8-ounce chicken breast is equal to 224 grams because there are about 28 (weight) grams in one ounce. But that doesn’t mean the chicken breast contains 227 grams of protein; rather, it contains 56 grams of protein. That’s because there is a difference between the weight of the protein-rich food and the amount of protein it contains.

Gram weight for a serving of food refers to the weight of everything in that serving. Most foods that contain protein also contain other nutritional elements, primarily fat and water, which account for the additional weight. This is why there is a difference between how much a food weighs in grams versus how many grams of protein the food contains.

For Example:

• By weight, 130 grams (4.6 ounces) of salmon contains about 30 grams of protein.
• By weight, 142 grams (5 ounces) of strip sirloin steak contains about 35 grams of protein.

For poultry, red meat, and fish you can use this simple equation to determine protein content:

1 ounce (28g) of cooked meat = about 7 grams of protein

Therefore, 4 ounces (about 113g) of cooked, skinless chicken breast contains 28 grams of protein.

The nutrition facts on raw meat typically list the data for raw meat only, not cooked. If you weigh food after it’s cooked, you can use the equation above, 7 grams of protein per ounce (28g), to calculate the protein in cooked poultry, red meat, or fish. Because the protein in 8 ounces of raw chicken is not the same as the protein in 6 ounces of cooked chicken, do not use the above formula for raw proteins. If you want to find the protein content of the raw product, refer to the nutrition label on the package. For non-meat proteins, refer to the table below, as the protein content can vary substantially.

Protein-Dense Foods

The table above illustrates how protein content differs greatly depending on the food source. It also shows that protein comes from plant and animal sources, and you can meet your protein needs with either or both.

Ixcela provides personalized protein intake recommendations because protein is crucial for supporting muscles, organs, the nervous system, and skin. Protein also provides our bodies with amino acids, such as tryptophan, which are necessary for producing important neurotransmitters that affect mood, behavior, memory, and learning. Consuming adequate protein comes with a bonus: Because it takes longer to digest a protein-rich meal, you are likely to feel fuller and stay satisfied, which can help you manage your weight!

Protein is one powerhouse nutrient. It helps keep you full, and your body uses it to help grow and maintain muscles, blood vessels, skin, hair and nails. Plus, protein also plays a key role in synthesizing hormones and enzymes in your body.

Protein is found in a variety of foods, including meat, poultry, seafood, dairy, beans, nuts and whole grains. According to the USDA 2020-2025 Dietary Guidelines for Americans, women need about 46 grams of protein and men need around 56 grams of protein (but this does vary depending on how many calories you eat each day). Learn exactly how much protein you need to eat every day. Your protein needs are also dependent on your age, activity level and whether you are pregnant or have any chronic diseases.

If you eat a balanced diet, you are likely getting the daily required amount without much difficulty. A standard 3-ounce chicken breast has about 26 grams of protein in it, which is more than half of what's recommended for women. But despite the fact that most people get enough protein, it remains a popular macronutrient to eat. It helps keep you full (read: less hangry) and powers up your muscles.

To make it easier for you to eat up, we looked at what a serving of protein looks like and how much you're getting from different sources.

Related: Top Vegetarian Protein Sources

How much protein is in a serving of chicken breast?

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1 cup lentil soup = 8 grams of protein

Like black beans, lentils are another vegan protein option. They are great in soups, curries, salads and can even give your smoothies a protein boost.

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