Chicken Cuts Ranked by Protein per Calorie
Quick Answer: Best Cuts for Protein per Calorie
Top lean logging cuts (cooked skinless per 100g):
1. Breast / tenderloin — 31g protein, 165 cal
2. Thigh skinless — ~26g protein, ~209 cal
3. Wings skin-on — ~16g protein, 203 cal
Higher-calorie logging entries: fried chicken, breaded wings, store rotisserie with skin.
What This Guide Is (and Is Not)
This ranks chicken cuts by macro density for food journals — not dietary advice. Hub: protein in every cut.
Protein per Calorie Ranking
Ratio = protein grams ÷ calories × 1000 for easy comparison. Higher = more protein per calorie logged.
| Rank | Cut (cooked) | Protein/100g | Cal/100g | Protein/Cal Ratio |
|---|---|---|---|---|
| 1 | Breast skinless | 31g | 165 | 0.188 |
| 2 | Tenderloin | 31g | 165 | 0.188 |
| 3 | Thigh skinless | 26g | 209 | 0.124 |
| 4 | Rotisserie mixed | 27.3g | 219 | 0.125 |
| 5 | Wing skin-on | 16g | 203 | 0.079 |
Raw Cuts Ranked (per 100g)
Use raw entries when you weigh before cooking.
| Cut | Calories | Protein |
|---|---|---|
| Breast skinless | 120 | 22.5g |
| Tenderloin | 120 | 22.5g |
| Thigh skinless | 119 | 19.7g |
| Ground lean | 172 | 20.4g |
| Wing skin-on | 191 | 18.3g |
Portion Scenarios for Journals
Two 125g cooked breast servings/day: ~413 cal, 62g protein logged.
Three 100g cooked thigh servings/day: ~627 cal, 78g protein logged.
Adjust to your personal calorie and protein targets — these are reference examples only.
Cooking Method Impact on Calorie Logs
Poached/grilled/baked add minimal fat. Pan-fry adds oil calories. Deep fry adds major fat. See cooking methods guide.
Logging Mistakes
1. Logging fried chicken as grilled
2. Ignoring skin
3. Not logging sauce or oil
4. Raw/cooked mismatch
Free Calculators for This Topic
Frequently Asked Questions
Which chicken cut has the lowest calories per gram of protein?
Skinless breast and tenderloin: 31g protein per 165 cal cooked (USDA).
Is thigh good for macro logging?
Yes — skinless thigh is 119 cal/100g raw with 19.7g protein. Slightly less protein-per-calorie than breast.
Are wings high calorie for protein?
Wings log ~16g protein per 203 cal/100g cooked skin-on — lower protein-per-calorie than breast due to skin fat.
How does rotisserie compare?
Rotisserie logs 27.3g protein but 219 cal and high sodium per 100g — moderate protein-per-calorie.
What is the leanest chicken cut?
Skinless breast and tenderloin at 2.6g fat per 100g raw.
Does ground chicken rank well?
Lean ground: 20.4g protein per 172 cal raw — good but below breast density.
How do I log fried chicken accurately?
Use a fried/breaded USDA entry. Grilled entries underestimate by 100+ cal per 100g.
Should I remove skin for lower-calorie logs?
If you did not eat skin, log skinless. If you ate skin-on, use skin-on entries — do not mix.
How much breast for 50g protein logged?
About 161g cooked grilled breast (50 ÷ 0.31 × 100).
How much thigh for 50g protein logged?
About 192g cooked skinless thigh (~26g protein per 100g).
Research & Sources Used in This Article
- USDA FoodData Central — Chicken cut entries
- USDA — Nutrient Retention Factors
Disclaimer: This article is for informational and nutrition-logging purposes only. It is not medical, dietary, or nutritional advice. Nutrition values are estimates from USDA FoodData Central and may vary by brand, preparation, and serving size.