Chicken is one of the most popular cuts of meat and eating chicken for dinner is far more common than pork or beef in America. While it is available in a wide variety of cuts, including chicken legs, drumsticks, and whole birds, chicken breasts and chicken thighs tend to get all the love, but which one is healthiest?
The Difference Between Chicken Breasts and Chicken Thighs
Chicken breasts are the meat from the pectoral muscle on the underside of the chicken, while chicken thighs are the meat cut from the upper section of the leg, between the breast and the drumstick.
Since chickens are generally earthbound with occasional spurts of flying, their breast muscles develop mostly fast-twitch muscle fibers, whereas their legs, which support and move them slowly through long days of grazing and foraging, develop more slow-twitch muscle fibers. The fast-twitch muscle fibers in breast meat are generally considered “white meat”, while the slow-twitch muscle fibers in thigh meat are considered “dark meat”.
Scientifically speaking, the difference between white meat and dark meat comes down to the amount of myoglobin; an oxygen-carrying protein (or hemoprotein) responsible for giving dark meat its reddish color (1). The more myoglobin a muscle contains the darker the meat and the more nutrients it contains.
Chicken Breasts vs. Chicken Thighs Nutrition
Here is a nutrition comparison of a 100-gram serving of raw, boneless, skinless chicken breast and raw, boneless, skinless chicken thigh (2, 3).
| Macronutrients per 100 Grams | Chicken Breast | Chicken Thigh |
| Calories | 106 | 144 |
| Protein | 22.5 grams | 18.6 grams |
| Fat | 1.93 grams | 7.92 grams |
| Carbohydrates | 0 grams | 0 grams |
| Fiber | 0 grams | 0 grams |
| Sugar | 0 grams | 0 grams |
Calories
Chicken thighs contain roughly 30% more calories than chicken breast. A 100-gram serving of chicken breast contains 106 calories, while a 100-gram serving of chicken thigh contains 144 calories.
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.
Fat
Chicken thighs contain roughly 3 times more fat than chicken breasts, however, relative to other cuts of animal protein both are considered lean protein sources. A 100-gram serving of chicken breast contains 1.93 grams of fat, while a 100-gram serving of chicken thigh contains 7.92 grams of fat.
Carbohydrates
Neither chicken breasts nor chicken thighs are a source of carbohydrates as they both contain 0 grams of carbohydrates, 0 grams of sugar, and 0 grams of fiber per 100-gram serving.
Vitamins and Minerals
Both chicken breasts and chicken thighs are good sources of micronutrients including vitamin B12, iron, zinc, potassium, and phosphorus, however, the increased myoglobin content of the dark meat of chicken thighs means it contains more vitamins and minerals than the white meat of chicken breasts.
A 100-gram serving of chicken breasts contains 0.21 mcg of vitamin B12, 0.37 mg of iron, and 0.68 mg of zinc, while a 100-gram serving of chicken thighs contains 0.61 mcg of vitamin B12, 0.81 mg of iron, and 1.58 mg of zinc. However, chicken breasts contain more choline than chicken thighs, respectively providing 82 mg and 54 mg per 100-gram serving (4).
Here is a vitamin and mineral comparison of a 100-gram serving of raw, boneless, skinless chicken breast and raw, boneless, skinless chicken thigh (5, 6):
| Micronutrients per 100 Grams | Chicken Breast | Chicken Thigh |
| Vitamin B2 (Riboflavin) | 0.177 mg | 0.196 mg |
| Vitamin B3 (Niacin) | 9.6 mg | 5.56 mg |
| Vitamin B6 | 0.811 mg | 0.451 mg |
| Vitamin B12 | 0.21 mcg | 0.61 mcg |
| Iron | 0.37 mg | 0.81 mg |
| Zinc | 0.68 mg | 1.58 mg |
| Choline | 82.1 mg | 53.6 mg |
| Phosphorus | 213 mg | 185 mg |
| Potassium | 334 mg | 242 mg |
Cholesterol
Chicken is lower in cholesterol than other types of meat and neither chicken breasts nor chicken thighs are significant sources of cholesterol. A 100-gram serving of chicken breast contains 73 mg of cholesterol, while a 100-gram serving of chicken thigh contains 94 mg of cholesterol (5, 6). Moreover, it’s important to note that dietary cholesterol has little effect on blood cholesterol levels.
Other Factors to Consider
If you’re still debating between chicken breasts and chicken thighs, here are some other factors to consider.
Cost
While prices will vary by store, chicken thighs are generally cheaper than chicken breasts. Boneless, skinless chicken thighs typically cost a bit more than bone-in, skin-on chicken thighs, however, both options tend to be cheaper than all forms of chicken breasts. Although bone-in meats have a higher concentration of collagen, gelatin, glycine, and micronutrients than their boneless, white meat counterparts and you can keep the bones to make homemade chicken broth.
Flavor
The dark meat in chicken thighs tends to provide a more intense flavor than chicken breasts. In cooking, the flavor comes from fat and the increased fat content and connective tissue in thigh meat enhances their flavor. The increased intramuscular fat, also known as marbling, in chicken thighs also helps to keep the meat tender and juicy, while the lean nature of breast meat makes it more prone to drying out when cooked.
Versatility
From a cooking perspective, chicken thighs tend to be more versatile than chicken breasts. Chicken thighs can easily be baked, roasted, grilled, fried, stewed, or braised, however, since chicken breasts are the leanest part of the bird, they’re best in dishes where they’re cooked quickly, such as grilling or stir-frying. Moreover, the extra fat content in chicken thighs makes them more difficult to overcook than chicken breasts. If you cook chicken breast over 165°F your chicken will be dry, however, if you overcook chicken thighs, you’ll still have flavorful and succulent chicken.
FAQs
Here are some commonly asked questions about chicken thighs and chicken breasts.
Why are chicken thighs so much better than breasts?
Chicken thighs contain more connective tissue and fat than chicken breasts, which allows them to retain more of their juices when cooked and provides a more intense flavor.
Is it better to bake chicken breast or chicken thighs?
Broth chicken thighs and chicken breast can be used in baked chicken recipes; however, chicken thighs will take slightly longer to cook as their denser.
Which part of chicken has the most protein?
Chicken breast meat contains more protein than any other cut of chicken. Since breast meat is the leanest cut of chicken, it contains less fat and, therefore, more protein per serving.
Are chicken thighs good for weight loss?
Chicken thighs are good for weight loss, as they are high in protein and a good source of vitamins and minerals. Any cut of chicken can support a goal of weight loss if the individual is in a calorie deficit.
So, what is healthier chicken thighs or chicken breast?
Overall, both chicken thighs and chicken breasts are healthy choices. Per 100-gram serving, chicken breast contains slightly more protein and less fat, while chicken thighs contain a similar amount of protein, more flavor, and more micronutrients. If purchasing prepared or processed chicken products, it’s best to read the label and review the ingredients to ensure you are choosing a product made of whole foods with limited added sodium.
The Bottom Line
Both chicken breasts and chicken thighs are good sources of lean protein. The difference between the two meats is largely due to the type of muscle tissue and their myoglobin content. The white meat in chicken breasts contains more protein and less fat, while the dark meat in chicken thighs contains more vitamins and minerals. Put simply, the best choice is the one that people prefer to eat.
