NUTRITION COMPARISON
🍗 Chicken Breast vs Chicken Thigh 🍗
Chicken Breast vs Chicken Thigh: calories, protein, carbs and fat compared per 100g. Which is better for weight loss, muscle gain or keto? USDA data.
🍗 Best for each goal:
🔥 Weight loss: Chicken Breast
💪 Muscle gain: Chicken Breast
🥑 Keto: Chicken Thigh
Nutrition comparison per 100g
| Nutrient |
🍗 Chicken Breast |
🍗 Chicken Thigh |
Winner |
| Calories (kcal) |
165 |
209 |
Chicken Breast |
| Protein (g) |
31g |
26g |
Chicken Breast |
| Carbs (g) |
0g |
0g |
Tie |
| Fat (g) |
4g |
13g |
Chicken Breast |
| Fiber (g) |
0g |
0g |
Tie |
Visual comparison
Chicken Breast
Chicken Thigh
Key differences
Chicken breast and thigh are both excellent protein sources from the same bird — the difference is fat content and flavour. Breast is the leaner cut with more protein per calorie; thigh has more fat which contributes to richer flavour and stays moist during cooking.
Protein: Chicken breast wins clearly — 31g protein per 100g vs 26g for thigh. Both provide complete protein with all essential amino acids.
Fat: Chicken thigh has significantly more fat (13g vs 4g per 100g), primarily from the darker muscle fibre. Much of this is monounsaturated fat, similar to olive oil.
Calories: Breast is 44 kcal fewer per 100g. Over a week of daily chicken meals, this equals approximately 2,100 kcal saved — almost half a kg of fat.
Which should you choose?
🔥 Weight loss
Chicken breast is the clear winner — 165 kcal vs 209 kcal per 100g, with more protein. Highest protein-to-calorie ratio of any common meat.
💪 Muscle gain
Chicken breast provides more protein (31g vs 26g/100g) at fewer calories — better protein-to-calorie ratio for lean muscle gain.
🥑 Keto
Chicken thigh is actually preferred for keto due to higher fat content (13g vs 4g). The fat helps meet keto macro ratios without adding extra fat sources.
🍳 Flavour & cooking
Chicken thigh is more forgiving to cook — the higher fat content prevents drying out. Better for grilling, roasting and slow-cooking applications.
📋 Calculate your nutrition needs
Frequently asked questions
Chicken breast vs thigh — which has more protein?
Chicken breast: 31g protein per 100g. Chicken thigh: 26g protein per 100g. Breast has approximately 20% more protein per 100g and significantly fewer calories, giving it a much better protein-to-calorie ratio.
Is chicken thigh healthier than breast?
Neither is inherently healthier. Breast is better for weight loss and high-protein diets. Thigh has more fat (including beneficial monounsaturated fat) and more flavour. Both provide excellent nutrition.
How many calories in chicken breast vs thigh?
Chicken breast (raw): 165 kcal/100g. Chicken thigh (raw, skinless): 209 kcal/100g. With skin, thigh reaches approximately 270 kcal/100g.
Is chicken thigh good for weight loss?
Yes, in controlled portions. At 209 kcal/100g, thigh fits most weight-loss calorie targets and its higher fat content may actually increase satiety. The calorie difference from breast is only 44 kcal per 100g.
Which is better for meal prep — breast or thigh?
Chicken thigh is better for meal prep — it stays moist and tender when reheated. Breast tends to dry out upon reheating, which affects palatability over 3–4 days.
Does chicken thigh have more iron than breast?
Yes — darker chicken meat (thigh) contains more myoglobin and therefore more iron than white meat (breast). Thigh: ~1.3mg iron/100g. Breast: ~0.7mg iron/100g.
Chicken breast vs thigh for bodybuilding?
Breast is preferred for cutting phases (maximum protein per calorie). Thigh works well during bulking (extra calories from fat support energy needs). Both provide complete protein for muscle synthesis.
Is the fat in chicken thigh healthy?
Approximately 50% of chicken thigh fat is monounsaturated (similar to olive oil), 30% polyunsaturated and 20% saturated. The fat profile is generally considered healthy as part of a balanced diet.
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