Chicken Breast vs Thigh
Compare nutrition, calories, protein, and fat between chicken breast and thigh. Which is better for your goals?
Quick Verdict
Breast wins for lean protein; Thigh wins for flavor and iron.
Chicken breast is the clear winner for calorie-controlled and high-protein diets with 22.5g protein and only 2.6g fat per 100g. However, chicken thigh offers 2x the iron, 2.5x the zinc, more B12, and significantly more flavor due to intramuscular fat. Thighs are also more forgiving to cook and less likely to dry out. Choose breast for strict calorie counting; choose thigh for flavor, budget, and micronutrient variety.
Nutrition Comparison (per 100g raw)
| Nutrient | Chicken Breast | Chicken Thigh | Winner |
|---|---|---|---|
| Calories | 120kcal | 119kcal | Thigh |
| Protein | 22.5g | 19.7g | Breast |
| Total Fat | 2.6g | 3.9g | Breast |
| Saturated Fat | 0.56g | 1g | Breast |
| Cholesterol | 73mg | 75mg | Breast |
| Sodium | 45mg | 70mg | Breast |
| Potassium | 370mg | 200mg | Breast |
| Iron | 0.4mg | 1.1mg | Thigh |
| Zinc | 0.68mg | 1.8mg | Thigh |
| Selenium | 23mcg | 17mcg | Breast |
| Niacin (B3) | 10.4mg | 5.2mg | Breast |
| Vitamin B6 | 0.75mg | 0.32mg | Breast |
| Vitamin B12 | 0.2mcg | 0.48mcg | Thigh |
| Phosphorus | 213mg | 150mg | Breast |
Chicken Breast (Skinless, Boneless)
The leanest and most popular chicken cut. High in protein relative to calories, making it a staple for structured meal plans.
View full nutritionChicken Thigh (Skinless, Boneless)
Dark meat with more flavor and fat than breast. Juicier, more forgiving to cook, and rich in iron and zinc.
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