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
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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, per 200g serving: 215cal, 1g saturated fat, 48g protein. Steak, per 200g serving: 349cal, 7g saturated fat, 43g protein.

What has more protein chicken thighs or steak? ›

Chicken, per 200g serving: 215cal, 1g saturated fat, 48g protein. Steak, per 200g serving: 349cal, 7g saturated fat, 43g protein.

How much protein is in a chicken breast vs drumstick? ›

According to nutritiondata there is about 15% more protein in leg than in breast. This is by looking up the protein content of 100g raw meat without skin or bone in each case. It is also the lowest in fat, with less fat than the leg. However it is only a very slight difference, about 5% more protein per weight.

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.

What part of the chicken has the highest protein? ›

The bottom line

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.

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.

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 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.

How much protein is in an avocado? ›

Source Of. 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.

Is chicken thigh or breast higher in protein? ›

Protein. 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 chicken breast is enough protein? ›

Currently, the RDA for protein is 0.36 grams of protein per pound of body weight; now scientists say that an increase in protein recommendations of 1.0 to 1.2 grams may be on the horizon. A four ounce chicken breast provides 32 grams of high quality protein, or about half the daily requirement for a 150 pound person.

Is it better to cook chicken thighs fast or slow? ›

The key is to cook the chicken thighs in a 400 degree F oven for 50 minutes. This will allow for the skin to get crispy and the meat to be juicy.

Does Chipotle use chicken breast or thighs? ›

Does Chipotle use chicken breast or thighs? The original Chipotle chicken recipe uses thigh meat, not breasts as we do in this recipe. Keep in mind, however, that the restaurant makes it in large quantities and well in advance, not just before serving as we're doing here.

Why do chefs prefer chicken thighs? ›

While the breast is very low in fat, chicken thighs are higher in fat, and in cooking, fat equals flavor. It also means the thighs are more tender and less likely to dry out than chicken breasts—in other words, they are very easy to cook and very difficult to ruin.

How much chicken breast for 30g protein? ›

A standard 4-ounce serving (slightly larger than the size of a deck of cards or about the size of the palm of your hand) of cooked boneless, skinless chicken breast will give you about 30 grams of protein.

Why is chicken breast so high in protein? ›

Chicken is almost entirely protein. Generally, chickens get their protein from a high-quality commercial layer feed, as well as grasses and weeds that they nibble on throughout the day. We do know that the nutritional value of the chicken can change based on its diet.

How much protein is in a skinless chicken breast? ›

One skinless, boneless, cooked chicken breast (172 g) has the following nutrition breakdown : Calories: 284. Protein: 53.4 g.

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