If you compare equal weights of cooked, skinless meat, chicken breast provides more protein and less fat, while chicken thigh provides more fat, richer flavor, and higher iron and zinc levels.
Never compare "one breast" against "one thigh" because piece sizes vary. We compare matched USDA FoodData Central records under identical weight, cooking state, and skin preparation.
Side-by-Side Macro Snapshot (100g Cooked Skinless Meat)
Chicken Breast
White MeatUSDA SR Legacy FDC ID 171534 (Roasted, meat only)
Chicken Thigh
Dark MeatUSDA SR Legacy FDC ID 171536 (Roasted, meat only)
Compare Your Serving Size
Select an equal weight, cooking state, and skin option to compare breast vs thigh side-by-side:
Chicken Breast (100 g)
Chicken Thigh (100 g)
Chicken Breast vs Thigh Nutrition per 100g
Complete nutrient profile for 100 grams of cooked roasted, skinless edible meat from matched USDA FoodData Central records:
| Nutrient | Chicken Breast (100g) | Chicken Thigh (100g) | Difference |
|---|---|---|---|
| Calories | 165 kcal | 179 kcal | Breast is 14 kcal lower (-8%) |
| Protein | 31 g | 24.8 g | Breast has +6.2 g more protein (+25%) |
| Total Fat | 3.6 g | 8.2 g | Thigh has +4.6 g more fat (+128%) |
| Saturated Fat | 1 g | 2.3 g | Thigh has +1.3 g saturated fat |
| Carbohydrates | 0.0 g | 0.0 g | 0.0 g (Equal) |
| Cholesterol | 85 mg | 93 mg | Thigh is +8 mg higher |
| Sodium | 74 mg | 86 mg | Thigh is +12 mg higher |
| Potassium | 256 mg | 238 mg | Breast has +18 mg more potassium |
| Phosphorus | 228 mg | 195 mg | Breast has +33 mg more phosphorus |
| Selenium | 27.6 mcg | 23.9 mcg | Breast has +3.7 mcg more selenium |
| Niacin (B3) | 13.7 mg | 6.5 mg | Breast provides 2.1x more Niacin |
| Vitamin B6 | 0.6 mg | 0.35 mg | Breast provides 1.7x more Vitamin B6 |
| Vitamin B12 | 0.34 mcg | 0.47 mcg | Thigh provides 1.4x more Vitamin B12 |
| Iron (Heme) | 0.43 mg | 1.1 mg | Thigh provides 2.6x more Iron |
| Zinc | 0.8 mg | 2.1 mg | Thigh provides 2.6x more Zinc |
Which Has More Protein: Chicken Breast or Thigh?
Per equal cooked weight, chicken breast contains significantly more protein. In matched USDA records, cooked skinless breast provides 31.0 grams of protein per 100 grams compared with 24.8 grams for cooked skinless thigh. That means chicken breast delivers approximately 25% more protein per 100 grams.
Which Gives More Protein per Calorie?
Protein density measures how efficiently a food delivers protein relative to its total energy load:
Chicken Breast: (31.0 ÷ 165) × 100 = 18.8 g protein per 100 kcal.
Chicken Thigh: (24.8 ÷ 179) × 100 = 13.9 g protein per 100 kcal.
To obtain 30 grams of protein: you need 97 grams of breast (≈ 160 kcal) versus 121 grams of thigh (≈ 217 kcal).
Calories and Fat Differences
Chicken thigh contains more than double the fat of skinless breast (8.2g vs 3.6g per 100g). Because dietary fat provides 9 calories per gram compared to 4 calories per gram for protein, thigh is naturally more energy-dense. However, much of the fat in chicken thigh consists of heart-healthy monounsaturated fatty acids (oleic acid) alongside saturated fat.
Why Comparing "One Breast vs One Thigh" Is Flawed
A typical chicken breast half weighs between 150g and 250g, while a single bone-in thigh yields only 50g to 85g of edible meat. Comparing whole pieces compares portion sizes rather than nutritional composition. Always compare equal weights (e.g. 100g vs 100g).
What Happens If You Eat the Skin?
Poultry skin contains dense subcutaneous fat. Eating roasted chicken thigh with skin increases calories to 232 kcal and fat to 15.0g per 100g, compared to 197 kcal and 7.8g fat for breast with skin.
| State (per 100g Cooked) | Breast with Skin | Thigh with Skin |
|---|---|---|
| Calories | 197 kcal | 232 kcal |
| Protein | 29.8 g | 24 g |
| Total Fat | 7.8 g | 15 g |
| Saturated Fat | 2.2 g | 4.2 g |
White Meat vs Dark Meat: Biological Differences
Chicken breasts consist of fast-twitch (Type II) muscle fibers adapted for short, rapid bursts of movement, which store energy as glycogen with little myoglobin or fat. Thighs consist of slow-twitch (Type I) endurance muscles with high myoglobin (the oxygen-binding iron-rich protein that gives dark meat its reddish hue) and intramuscular lipids.
Iron, Zinc, and B-Vitamin Profiles
Thigh Advantages: Provides over 2.5 times more bioavailable heme iron (1.10mg vs 0.43mg) and zinc (2.10mg vs 0.80mg), plus slightly more Vitamin B12.
Breast Advantages: Provides over double the Niacin / Vitamin B3 (13.7mg vs 6.5mg) and 1.7 times more Vitamin B6 (0.60mg vs 0.35mg), along with higher selenium and phosphorus.
Cooking Behavior and Flavor Differences
The higher collagen and fat content of chicken thigh makes it forgiving to cook: it braises, slow-cooks, and roasts with minimal risk of drying out. Chicken breast is ultra-lean; it cooks quickly but easily dries out if overcooked past the safe internal threshold of 165°F / 73.9°C.
Chicken Breast or Thigh: Which Should You Choose?
Choose Chicken Breast If:
- You want maximum protein per calorie (weight loss or cutting phases).
- You are keeping dietary fat and saturated fat low.
- You need high Niacin (B3) and Vitamin B6 intake.
- You prefer a mild, lean protein base for salads and bowls.
Choose Chicken Thigh If:
- You prioritize rich flavor, juiciness, and tender mouthfeel.
- You are preparing stews, curries, stir-fries, or high-heat grilling.
- You want higher dietary iron and zinc from whole poultry.
- You follow a moderate-fat or ketogenic dietary plan.
How We Compare Chicken Breast and Thigh
Both foods are compared using official USDA FoodData Central SR Legacy records (FDC ID 171534 for breast, FDC ID 171536 for thigh) matching cooking method (roasted), preparation (skinless, meat only), and edible portion weight (100g baseline).
Frequently Asked Questions
Which has more protein, chicken breast or thigh?
Chicken breast generally contains more protein per equal cooked weight. Reference values show roughly 31.0 g protein per 100 g cooked breast versus about 24.8 g per 100 g cooked thigh.
Which has fewer calories?
Chicken breast has fewer calories per equal skinless cooked weight. USDA references list approximately 165 calories per 100 g breast versus 179 calories per 100 g thigh.
Which has more fat?
Chicken thigh contains more fat. Reference data list about 8.2 g fat per 100 g cooked skinless thigh versus 3.6 g for breast.
Which has more protein per calorie?
Chicken breast provides considerably more protein per calorie: approximately 18.8 g protein per 100 calories for breast versus 13.9 g for thigh.
Does removing chicken skin matter?
Yes. Skin adds significant calories and saturated fat. For a valid comparison, always compare skinless with skinless or meat-and-skin with meat-and-skin.
Is chicken thigh unhealthy?
No. Chicken thigh is a wholesome, nutrient-dense complete protein source. It contains more fat than breast but provides higher levels of zinc and iron.
Is chicken breast always better for weight loss?
Breast provides more protein per calorie, which aids calorie-restricted satiety, but weight loss ultimately depends on your overall daily energy balance rather than choosing one cut exclusively.
Does chicken thigh contain more iron?
Yes. Dark poultry meat like chicken thigh contains more myoglobin and heme iron (~1.1 mg vs ~0.4 mg per 100 g) than white breast meat.
Should I compare one breast with one thigh?
No. Individual breast and thigh pieces differ in physical size and weight. To evaluate nutritional density accurately, compare equal edible weights such as 100 g vs 100 g.
Which tastes better?
Taste is subjective. Chicken thigh contains more intramuscular fat and collagen, giving it a richer flavor and tender texture, while breast provides a mild, ultra-lean profile.
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