How Much Protein in Chicken? Breast, Thigh and More (2024)

Chicken comes in a variety of cuts, providing between 24 and 32 grams of protein per 100 grams, depending on the cut. All chicken is high in protein, breasts providing the highest protein count.

Chicken is one of the most commonly consumed meats worldwide.

It is especially popular among fitness enthusiasts because it is a great source of protein.

High-protein foods can help you reach your health and fitness goals, such as building muscle, maintaining muscle and losing fat (1, 2).

This table shows how much protein is in different cuts of chicken, including breasts, thighs, wings and drumsticks.

Types of chickenProtein per 100 grams
Breasts32
Thighs25
Drumsticks24
Wings24
How Much Protein in Chicken? Breast, Thigh and More (1)Share on Pinterest

Chicken breast is one of the most popular cuts of chicken.

A skinless, cooked chicken breast (174 grams) contains 56 grams of protein. This is equal to 32 grams of protein per 100 grams (3).

A chicken breast also has 289 calories, or 166 calories per 100 grams (3).

Chicken breast is especially popular among bodybuilders and those who want to lose weight. Its high protein and low calorie contents mean you can eat more chicken without worrying about consuming too many calories.

Chicken thigh is another popular cut of meat that is slightly cheaper than chicken breast.

One skinless cooked chicken thigh (111 grams) contains 27 grams of protein. This is equal to 25 grams of protein per 100 grams (4).

Chicken thighs also have 195 calories per thigh, or 176 calories per 100 grams (4).

Interestingly, chicken thighs have a slightly darker color than chicken breast. This is because the chicken’s legs are more active and contain more myoglobin. This molecule helps provide active muscles with oxygen and also makes them redder (5).

Some people find that the darkness of chicken thighs gives them a more succulent taste.

The chicken leg has two parts — the thigh and the drumstick. The drumstick is the lower part of the chicken leg, also known as the calf.

One chicken drumstick without the skin (95 grams) contains 23 grams of protein. This is equal to 24 grams of protein per 100 grams.

Chicken drumsticks also have 142 calories per drumstick, or 149 calories per 100 grams (6).

Most people eat a drumstick with the skin on. A chicken drumstick with the skin on has 156 calories (6).

Chicken wings consist of three parts — the drumette, the wingette and the wing tip. They are often consumed as snacks or bar food.

One chicken wing (85 grams) has 20 grams of protein. This is equal to 24 grams of protein per 100 grams.

Chicken wings also have 216 calories per wing, or 254 calories per 100 grams (7).

The cut of chicken you should eat depends on your health and fitness goals.

While all cuts of chicken are great sources of protein, some are leaner. The extra fat in the thigh, drumstick and wings can benefit some goals but hinder others.

If you’re trying to lose weight, then chicken breast is the best cut for you. It is the leanest part of the chicken, which means it has the fewest calories but the most protein.

For example, chicken breast is ideal for bodybuilders on a cut, since it has the fewest calories. Watching calories is especially important for bodybuilders participating in contests, given that this is when they need to have low body fat.

However, people who are following low-carb or keto diets may benefit from eating fattier cuts of chicken, as they need more fat in their diets.

If your goal is to build muscle or gain weight, you will need to eat more calories than your body burns daily. People who fall into this group can benefit from eating fattier cuts of chicken, since they contain more calories.

Lastly, people who want to maintain their muscle mass or improve recovery may benefit from eating the breast. It contains the most protein by weight, which is the most important factor for them when it comes to choosing which cut of chicken to eat.

Chicken is a popular meat and great source of protein.

The chicken breast is lean and has the most protein by weight, making it ideal for people who want to lose weight, maintain muscle mass and improve recovery.

Fattier cuts like the thigh, drumstick and wings have more calories, which make them better for people wanting to build muscle or gain weight.

People on low-carb or keto diets also need to eat more fat and may benefit from eating these cuts too.

Overall, chicken is a great addition to your diet. The cut of chicken you choose should suit your personal health and fitness goals.

How Much Protein in Chicken? Breast, Thigh and More (2024)

FAQs

How Much Protein in Chicken? Breast, Thigh and More? ›

Chicken breasts contain roughly 18% more protein than chicken thighs. A 100-gram serving of chicken breast contains 22.5 grams of protein, while a 100-gram serving of chicken thigh contains 18.6 grams of protein.

What has more protein, chicken thighs or breasts? ›

Chicken breasts contain roughly 18% more protein than chicken thighs. A 100-gram serving of chicken breast contains 22.5 grams of protein, while a 100-gram serving of chicken thigh contains 18.6 grams of protein.

How much protein is in a 4 0z chicken breast? ›

Amount/Serving%DV*Amount/Serving
Trans Fat 0gSugars 0g
Cholesterol 55.7mg19%Protein 21.3g
Sodium 182.3mg8%
Iron 6% Potassium 0% Vitamin D - mcg Calcium 0% Added Sugar
2 more rows

Is it okay to eat chicken thighs every day? ›

Between their protein and the boatload of nutrients that they provide, including chicken thighs in an overall healthy diet is A-OK. Just focus on trying to prepare the thighs in a healthy way and pairing them with vegetables and whole grains for extra staying power.

What has more protein chicken thighs or steak? ›

As you can see, chicken has slightly more protein and fewer calories than steak. However, when it comes to fat content, steak contains more than six times the amount of fat that chicken does.

Why use chicken thighs instead of breasts? ›

Easier to Cook

One of the most underrated and not-talked-enough-about qualities of chicken thighs is that it's nearly impossible to overcook them. The beauty of dark meat! Unlike the other most common cut of chicken (breasts), thighs are extremely forgiving when it comes to cook times.

How much protein should I eat a day? ›

How much protein do you need? Anywhere from 10% to 35% of your calories should come from protein. So if your needs are 2,000 calories, that's 200–700 calories from protein, or 50–175 grams.

What part of the chicken has the highest protein? ›

Chicken comes in a variety of cuts, providing between 24 and 32 grams of protein per 100 grams, depending on the cut. All chicken is high in protein, breasts providing the highest protein count.

How much chicken gives 100g of protein? ›

One serving of cooked chicken breast without skin (172 grams) provides about 54 grams of protein. This equates to 31 grams of protein per 100 grams of chicken breast. Additionally, one chicken breast also contains 284 calories, or 165 calories per 100 grams.

When should you not eat chicken thighs? ›

If your chicken is slimy, has a foul smell, or has changed to a yellow, green, or gray color, these are signs that your chicken has gone bad. Toss any chicken that's past its use-by date, has been in the fridge for more than 2 days raw or 4 day cooked, or has been in the temperature danger zone for over 2 hours.

Can I eat 500 gm of chicken daily? ›

It's not necessarily unhealthy to consume 500 grams of chicken every day, but it may not be the best idea for a balanced diet. Consuming that much chicken daily could result in a high intake of saturated fat and cholesterol, which can increase the risk of heart disease.

Can I eat 250 gm of chicken daily? ›

If you want to eat 250 gm of chicken every day, that's fine. Be sure to add sufficient vegetables and fruits to have a balanced diet.

What has more protein, chicken or eggs? ›

However, Chicken contains double the amount of protein than eggs per serving, emerging as a clear winner. Not only that, but chicken also contains less cholesterol in comparison to eggs, making it a much healthier food choice.

Is chicken thigh protein better than egg? ›

Two large eggs (100 grams), according to USDA data, provide 12 grams of protein, while a chicken thigh (meat only, 52 grams) provides 13 grams of protein. However, eggs are much higher in an important nutrient, choline (100g of whole egg contain 250mg of choline and 100g of chicken meat have 66mg of choline).

How much protein is in an avocado? ›

A whole medium avocado contains about 240 calories, 13 grams carbohydrate, 3 grams protein, 22 grams fat (15 grams monounsaturated, 4 grams polyunsaturated, 3 grams saturated), 10 grams fiber, and 11 milligrams sodium. Along with their low sodium levels, avocados contain no cholesterol.

Which part of chicken has less protein? ›

Wings with skin on

Chicken wings are some of the most popular foods for appetizers and parties. They are also the least protein-rich and highest in calories of any of the cuts of chicken. In a 3.5-oz serving of cooked wings with skin on, a person is consuming 290 calories.

Are chicken thighs bad for cholesterol? ›

Chicken, by nature, has lower cholesterol and lower fat than most meats. Chicken breast contains the least cholesterol, followed by the thighs, wings, and legs. However, its cholesterol-raising effects depend on the part of the chicken you use and the method of preparation.

Do chicken thighs have more iron than chicken breast? ›

While it's true that the humble thigh is fattier than the breast - about 7 grams per 3-ounce cooked portion - that fat brings with it the extra flavor and moisture breasts can so often lack. Plus, the dark meat of the thigh contains the nutritional jackpot of considerably more iron and twice the zinc of white meat.

Top Articles
Latest Posts
Article information

Author: Rev. Leonie Wyman

Last Updated:

Views: 5877

Rating: 4.9 / 5 (59 voted)

Reviews: 82% of readers found this page helpful

Author information

Name: Rev. Leonie Wyman

Birthday: 1993-07-01

Address: Suite 763 6272 Lang Bypass, New Xochitlport, VT 72704-3308

Phone: +22014484519944

Job: Banking Officer

Hobby: Sailing, Gaming, Basketball, Calligraphy, Mycology, Astronomy, Juggling

Introduction: My name is Rev. Leonie Wyman, I am a colorful, tasty, splendid, fair, witty, gorgeous, splendid person who loves writing and wants to share my knowledge and understanding with you.