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

Our Test Kitchen expert shares how much protein is in your meat and shares an easy way to calculate your required protein intake each day.

Several pieces of fresh pork on the cutting board,shallow focusShutterstock / straga

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. Try these easy chicken breast recipes to get started. 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.

Try these protein-packed salad recipes.
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Peggy Woodward, RDN
Peggy is a Senior Food Editor for Taste of Home. In addition to curating recipes, she writes articles, develops recipes and is our in-house nutrition expert. She studied dietetics at the University of Illinois and completed post-graduate studies at the Medical University of South Carolina to become a registered dietitian nutritionist. Peggy has nearly 20 years of experience in the industry. She’s a mom, a foodie and enjoys being active in her rural Wisconsin community.