Chicken Breast vs Thigh: How To Pick the Healthier Cut

Chicken is one of the most popular protein-rich foods for a reason. It’s affordable, accessible and versatile, and it slots into almost any style of cooking. But just like all forms of animal protein, there are different cuts to choose from. When it comes to chicken breast vs thigh, is one better for you than the other?

“Chicken supports muscle maintenance, metabolism, immune health and overall energy,” says functional medicine dietitian Samantha Peterson. From a real-life perspective, it’s a protein many people can eat consistently without digestive discomfort or decision fatigue, which is a big reason it shows up so often in healthy eating patterns.”

Here, dietitians explain the differences between these two popular protein picks and why you may want to include both in a balanced eating pattern.

Chicken breast vs thigh: Nutrition

There are some small but important differences between chicken breast and thigh from a nutrition point of view.

Chicken breast nutrition

According to data, 100 g of boneless, skinless chicken breast provides roughly:

445 kilojoules
22.5 g protein
2 g fat
0 g carbohydrates

Chicken breast is a lean, high-protein choice, which is why it often shows up in weight-management and muscle-support meal plans.

Chicken thigh nutrition

For the same 100 g serve of boneless, skinless chicken thigh you get around:

602 kilojoules
18.6 g protein
8 g fat
0 g carbohydrates

Chicken thigh is slightly higher in kilojoules and fat than breast, but still offers quality protein and a richer flavour, which can make healthy meals feel more satisfying.

Benefits of chicken breasts

“Chicken breast is a lean source of protein with a low fat content,” says registered dietitian Emer Delaney. “It’s considered a white meat, which has a mild flavour and is a great option for a quick dish as it doesn’t take long to cook.”

Chicken breast is also relatively low in kilojoules for an animal protein, which is why it is such a popular pick for people trying to lose weight. If the average adult needs about 60 to 75 g of protein a day, the roughly 22.5 g in a 100 g serve of chicken breast makes a strong protein anchor for one meal.

Breast meat is rich in B-group vitamins, especially vitamin B6 and niacin, as well as selenium and phosphorus, says Peterson. Vitamin B6 plays key roles in protein metabolism, cognitive development and immune function.

Chicken breast is one of the top food sources of B6, with around 85 g of cooked breast providing close to one third of the recommended daily intake. It is also a leading source of niacin (vitamin B3), which helps drive energy production and supports a healthy metabolism.

Potential downsides of chicken breasts

“When someone relies mostly on chicken breast, especially without adding fats, meals can feel less satisfying,” says Peterson. “Because breast is very lean, digestion tends to be faster, which can show up as feeling hungry again soon after eating, less satiety from meals or energy dips and increased snacking later in the day.”

The low fat content also matters for vitamin absorption. If a meal contains foods rich in fat-soluble vitamins such as A, D, E and K, they are absorbed more effectively when some healthy fat is present, Delaney explains.

If chicken breast is your only protein source, you may also miss out on important nutrients found in other options, such as omega-3 fatty acids from fish or additional minerals and plant compounds from legumes, nuts and seeds. Pairing lean chicken with a mix of other proteins and healthy fats can help keep meals both satisfying and nutritionally balanced.

Benefits of chicken thighs

Chicken thighs contain slightly less protein per serve than chicken breast, yet they often feel more substantial thanks to their higher fat content, says Peterson. “These fats help slow digestion, support fullness and make meals feel more grounding and satisfying,” she explains.

On the micronutrient side, thighs deliver more iron, zinc and fat-soluble nutrients than breast meat. According to nutrition data, chicken thighs contain nearly twice as much iron and zinc as breasts. “Iron and zinc help transport oxygen around the body, support your immune system and help your metabolism,” says Delaney. “Chicken thighs also contain myoglobin, an oxygen-storing protein found in muscles.”

Potential downsides of chicken thighs

“Solely eating chicken thighs as your protein source means you are having a higher saturated fat intake, especially if you are eating them with the skin on,” says Delaney. “High saturated fat intake can increase LDL (bad) cholesterol and raise your risk of heart disease.”

Thighs also contain more kilojoules than breast meat. “Eating them exclusively, especially without being mindful of portions, can push overall intake higher than needed for some people,” Peterson adds. Pairing thighs with plenty of vegetables and wholegrains and varying your protein sources through the week can help keep meals balanced.

Chicken breast vs thigh: Is one best for weight loss?

“Both chicken breast and chicken thighs are a very good source of protein. However, they do differ in their fat content,” says Delaney. “If it is weight or fat loss you are trying to achieve, it might be more beneficial opting for chicken breast, remembering always to remove the skin.”

That said, chicken breast can be easy to overcook so it turns dry, while thighs tend to stay more tender and flavourful. If you are trying to lose weight but do not feel satisfied after eating chicken breast – even in creative dishes such as fajitas, stir-fries or curries – working thighs into your rotation in sensible portions is unlikely to derail your progress. The overall pattern of your diet matters more than one cut of chicken.

Chicken breast vs thigh: Is one better for you than the other?

Chicken breast and chicken thighs are both quality sources of protein, with slightly different advantages. “Chicken breasts can be a great fit when you want higher protein with lighter meals, especially around workouts or on days you are already getting enough fats elsewhere,” says Peterson. “Chicken thighs often work better for people who need meals to last longer, supporting steadier energy, longer fullness and that feeling of being truly satisfied after eating.”

Ultimately, the better option is the one that helps you feel comfortably full and energised. “For most people, rotating between breasts and thighs works better than sticking rigidly to one,” Peterson says. “It adds flexibility without overthinking, which is often what supports health long term.”