How many grams of protein are in 1 ounce of meat?

Ask Peggy

Peggy Woodward, RD

How many grams of protein are in 1 ounce of meat? For example, your previously published recipe for Sweet Pepper Wild Rice Salad has 4 g of protein per serving. Does that mean I have to add more protein? — J.K., Spearfish, South Dakota

There are about 7 g of protein in 1 ounce of cooked meat. So, for example, 4 ounces of raw boneless skinless chicken breast yields about 3 ounces of cooked chicken, or 21 g of protein. Most healthy adults need about 0.8 g of protein per kilogram of body weight. To calculate pounds, divide your weight by 2.2 to convert to kilograms and multiply by 0.8 to find the protein grams recommended for your weight each day. For example, a 175-pound person would need about 64 g of protein each day.

The Sweet Pepper Wild Rice Salad is a side dish meant to accompany a quality source of protein. To make it a main dish, add some cooked lean ground turkey or cubed cooked chicken breast to boost protein and meet your daily needs.