Chicken Primal Cuts & Anatomical Map
Click any anatomical primal region to examine muscle fiber structure, fat dispersion, and ranked cuts.
Tenderloins (Inner Breast)
High Protein Density (FDC 171477 proxy)
The pectoralis minor strip beneath the main breast. SR Legacy lists no separate cooked tenderloin row — plain grilled or roasted tenderloins log with the same FDC entry as skinless breast (171477).
Ranked Cuts in this Primal (1):
Chicken Tenderloins (Skinless, Cooked)
Pectoralis minor (Deep Inner Strip)
Protein-per-Calorie Comparison Calculator
Compare how many calories and grams of cooked chicken you need to log a target protein amount using two different cuts.
Portion math only — based on USDA FDC values per 100g cooked unless noted as label estimates. Not a meal plan or serving recommendation.
16 Chicken Cuts Ranked by Protein per Calorie
Ranked from #1 peak protein purity (tenderloins) to culinary rich cuts. Filter by primal, anatomical cut, or sort by specific macronutrient density.
Ground Chicken Breast (99/1 Extra Lean)
100% Trimmed White Muscle · Label est. (no separate FDC row)
When a package lists 99/1 or “ground breast only,” cooked macros align closely with skinless breast meat but in crumbled form. SR Legacy does not publish a separate 99/1 cooked row — use your label or FDC 171477 as a proxy when the ingredient is pure breast trim.
"Extra-lean grinds have little fat to lubricate the pan. Add a splash of broth or salsa while browning, and cook to 165°F (74°C) at the center of patties or crumbles."
Chicken Gizzard (Simmered / Braised)
Ventriculus (Digestive Muscularis) · FDC 171623
Simmered gizzard (FDC 171623) lists ~30.4g protein and only ~2.7g fat per 100g cooked — among the highest verified protein-per-calorie entries in SR Legacy poultry. Raw gizzard logs with FDC 171076.
"Pressure cook 20–25 minutes with aromatics, or braise low and slow. Rapid high heat alone leaves gizzards chewy before collagen softens."
Chicken Tenderloins (Skinless, Cooked)
Pectoralis minor (Deep Inner Strip) · FDC 171477
True tenderloins are pectoralis minor — a separate inner muscle. USDA SR Legacy has no distinct cooked tenderloin entry; plain grilled or roasted strips log with FDC 171477 (~165 kcal, ~31g protein, ~3.6g fat per 100g). Breading and sauces change the row.
"Remove the white tendon before cooking: hook the tip with a fork, grip with a paper towel, and scrape the strip downward so the tendon slides out."
Boneless Skinless Chicken Breast
Pectoralis major (Superficial White) · FDC 171477
The most logged skinless white-meat entry. FDC 171477 lists roasted skinless breast at ~165 kcal, ~31g protein, and ~3.6g fat per 100g cooked. Raw portions use FDC 171077 (~120 kcal, ~22.5g protein per 100g).
"Pound the thick end to an even thickness so the narrow tail does not overcook while the center reaches temperature."
Split Bone-In Chicken Breast (Skin Removed After Cook)
Pectoralis major + Keel Bone · FDC 171477 (edible meat)
Roasting split breast on the bone can improve moisture retention during cooking. Once skin is removed and only edible meat is weighed, macros match FDC 171477. Bone weight belongs in your tare — it does not add protein to the edible-meat column.
"Roast with skin on for juiciness, then peel skin onto the bone plate before weighing the meat you actually ate."
Chicken Drumstick (Skinless, Roasted)
Gastrocnemius & Tibialis anterior · FDC 172376
Skinless roasted drumstick (FDC 172376) lists ~155 kcal, ~24.2g protein, and ~5.7g fat per 100g — leaner per calorie than skin-on leg quarters because most leg fat sits in the skin.
"Cook dark meat to ~175–180°F (79–82°C) so connective tissue softens; verify with a food thermometer at the thickest part."
Chicken Liver (Simmered / Poached)
Hepatic parenchyma tissue · FDC 171062
Simmered liver (FDC 171062) lists ~159 kcal and ~24.2g protein per 100g with notable vitamin A, B12, and iron per USDA tables — log smaller portions if you track preformed vitamin A. Raw liver uses FDC 171060.
"Soak raw livers in milk or lemon water for 30 minutes before cooking to mellow mineral notes; avoid overcooking or texture turns chalky."
Split Bone-In Chicken Breast (With Skin, Roasted)
Pectoralis major + Intact Dermis · FDC 171075
Skin-on roasted breast (FDC 171075) lists ~197 kcal and ~7.8g fat per 100g edible meat — about +32 kcal and +4.2g fat versus skinless FDC 171477, mostly from rendered skin fat.
"Pat skin dry, salt, and air-dry uncovered in the fridge 1–2 hours before roasting for crisper skin without extra oil."
Ground Chicken (93/7 Standard Lean)
White & Dark Muscle Blend · Label est. (no separate FDC row)
Typical supermarket 93/7 grind blends breast and thigh trim. Cooked label estimates (~172 kcal, ~24g protein, ~8.1g fat per 100g) sit between pure breast and darker grinds. Generic raw ground chicken logs with FDC 171116 (~143 kcal raw).
"Chill formed patties 10 minutes before grilling so they hold shape; cook to 165°F (74°C) at the patty center."
Boneless Skinless Chicken Thigh
Iliotibialis & Biceps femoris · FDC 172388
Skinless roasted thigh (FDC 172388) lists ~179 kcal, ~24.8g protein, and ~8.2g fat per 100g — more fat than breast but forgiving texture for batch cooking and reheating.
"Cook boneless thighs to ~175°F (79°C) so collagen softens; dark meat stays moist above the 165°F poultry minimum."
Chicken Drumstick (With Skin, Roasted)
Gastrocnemius + Leg Skin · FDC 173612
Skin-on roasted drumstick (FDC 173612) lists ~191 kcal and ~10.2g fat per 100g — roughly double the fat of skinless FDC 172376 with similar protein grams.
"Score the skin lightly before roasting so fat renders; log edible meat weight minus bone tare."
Ground Chicken (85/15 Standard Blend)
Dark Meat & Skin Trim Blend · Label est. (no separate FDC row)
Standard 85/15 grinds incorporate dark meat and skin trim (~211 kcal, ~23.3g protein, ~12.6g fat per 100g cooked label estimate). Juicier for burgers but lower protein per calorie than breast or 99/1 grinds.
"Drain rendered fat after browning if your journal targets lower fat grams; pair with acidic sauces for balance."
Chicken Heart (Raw / Simmered Proxy)
Myocardium (Cardiac Muscle Tissue) · FDC 171055
SR Legacy lists raw heart at FDC 171055 (~153 kcal, ~15.6g protein, ~9.3g fat per 100g). Yakitori and quick sauté methods concentrate protein slightly as moisture cooks off — log the portion you weighed.
"Split hearts lengthwise to rinse, then skewer flat for even char over high heat (~3 minutes per side)."
Bone-In Chicken Thigh (With Skin, Roasted)
Iliotibialis + Femur + Skin · FDC 173625
Skin-on roasted thigh (FDC 173625) lists ~232 kcal and ~14.7g fat per 100g edible meat — about +53 kcal and +6.5g fat versus skinless FDC 172388 from skin and subcutaneous fat.
"Start skin-side down in a cold dry skillet over medium-low heat to render fat before finishing in the oven."
Whole Chicken Wings (Skin-On, Roasted / Baked)
Humerus / Radius / Ulna Joints · FDC 173630
Roasted wing meat + skin (FDC 173630) lists ~254 kcal, ~23.8g protein, and ~16.9g fat per 100g. High surface-area-to-meat ratio means skin fat dominates — roughly half of calories come from fat in this row.
"Toss with aluminum-free baking powder and salt before baking to dehydrate skin for crispness without deep frying."
Chicken Wings (Deep-Fried & Breaded)
Deep-Fried Wing + Flour Breading · FDC 173629
Flour-fried wings (FDC 173629) list ~321 kcal, ~26.1g protein, and ~22.2g fat per 100g — the lowest protein-per-calorie cut on this chart because fryer oil and batter add fat and carbs without matching protein gains.
"For a lower-calorie crunch in your journal, compare against air-fried naked wings logged closer to FDC 173630."
Master Chicken Cut Ranking Table (100g Standardized)
Ranked strictly by protein efficiency (g protein per 100 kcal). Compare cooked vs raw values, total leucine, target internal pull temperatures, and butchery prep tips.
| Rank | Chicken Cut & Muscle | Prot / 100 kcal | Prot % Cals | Calories | Protein | Total Fat | Leucine | Pull Temp | Butcher Prep & Culinary Takeaway |
|---|---|---|---|---|---|---|---|---|---|
| 1 | Ground Chicken Breast (99/1 Extra Lean) 100% Trimmed White Muscle · Label est. (no separate FDC row) | 22.3g | 89.1% | 128 kcal | 28.5g | 1.5g | 2.5g | 165°F(74°C) | Best Method:Skillet Crumble with Seasoning Butcher Tip:Extra-lean grinds have little fat to lubricate the pan. Add a splash of broth or salsa while browning, and cook to 165°F (74°C) at the center of patties or crumbles. |
| 2 | Chicken Gizzard (Simmered / Braised) Ventriculus (Digestive Muscularis) · FDC 171623 | 19.7g | 79% | 154 kcal | 30.4g | 2.7g | 2.4g | 185°F(85°C) | Best Method:Slow Braise, Pressure Cooker, Stew Butcher Tip:Pressure cook 20–25 minutes with aromatics, or braise low and slow. Rapid high heat alone leaves gizzards chewy before collagen softens. |
| 3 | Chicken Tenderloins (Skinless, Cooked) Pectoralis minor (Deep Inner Strip) · FDC 171477 | 18.8g | 75.2% | 165 kcal | 31g | 3.6g | 2.7g | 160°F(71°C) | Best Method:Quick Skillet Sear or Poaching Butcher Tip:Remove the white tendon before cooking: hook the tip with a fork, grip with a paper towel, and scrape the strip downward so the tendon slides out. |
| 4 | Boneless Skinless Chicken Breast Pectoralis major (Superficial White) · FDC 171477 | 18.8g | 75.2% | 165 kcal | 31g | 3.6g | 2.7g | 160°F(71°C) | Best Method:Oven Roasting, 2-Zone Grilling, Sous-Vide Butcher Tip:Pound the thick end to an even thickness so the narrow tail does not overcook while the center reaches temperature. |
| 5 | Split Bone-In Chicken Breast (Skin Removed After Cook) Pectoralis major + Keel Bone · FDC 171477 (edible meat) | 18.8g | 75.2% | 165 kcal | 31g | 3.6g | 2.7g | 160°F(71°C) | Best Method:Roast on Bone, Strip Skin Post-Cook Butcher Tip:Roast with skin on for juiciness, then peel skin onto the bone plate before weighing the meat you actually ate. |
| 6 | Chicken Drumstick (Skinless, Roasted) Gastrocnemius & Tibialis anterior · FDC 172376 | 15.6g | 62.5% | 155 kcal | 24.2g | 5.7g | 2.1g | 175°F(79°C) | Best Method:Oven Baking, Air Frying, Smoker Butcher Tip:Cook dark meat to ~175–180°F (79–82°C) so connective tissue softens; verify with a food thermometer at the thickest part. |
| 7 | Chicken Liver (Simmered / Poached) Hepatic parenchyma tissue · FDC 171062 | 15.2g | 60.9% | 159 kcal | 24.2g | 5.9g | 2g | 165°F(74°C) | Best Method:Gentle Simmer or Quick Pan Sear Butcher Tip:Soak raw livers in milk or lemon water for 30 minutes before cooking to mellow mineral notes; avoid overcooking or texture turns chalky. |
| 8 | Split Bone-In Chicken Breast (With Skin, Roasted) Pectoralis major + Intact Dermis · FDC 171075 | 15.1g | 60.5% | 197 kcal | 29.8g | 7.8g | 2.6g | 160°F(71°C) | Best Method:High-Heat Sheet Pan Roasting Butcher Tip:Pat skin dry, salt, and air-dry uncovered in the fridge 1–2 hours before roasting for crisper skin without extra oil. |
| 9 | Ground Chicken (93/7 Standard Lean) White & Dark Muscle Blend · Label est. (no separate FDC row) | 14g | 55.8% | 172 kcal | 24g | 8.1g | 1.9g | 165°F(74°C) | Best Method:Burger Patties, Meatballs, Chili Butcher Tip:Chill formed patties 10 minutes before grilling so they hold shape; cook to 165°F (74°C) at the patty center. |
| 10 | Boneless Skinless Chicken Thigh Iliotibialis & Biceps femoris · FDC 172388 | 13.9g | 55.4% | 179 kcal | 24.8g | 8.2g | 2g | 175°F(79°C) | Best Method:Cast-Iron Sear, Air Fryer, Stir-Fry Butcher Tip:Cook boneless thighs to ~175°F (79°C) so collagen softens; dark meat stays moist above the 165°F poultry minimum. |
| 11 | Chicken Drumstick (With Skin, Roasted) Gastrocnemius + Leg Skin · FDC 173612 | 12.3g | 49% | 191 kcal | 23.4g | 10.2g | 1.9g | 175°F(79°C) | Best Method:Bake at 400°F, Smoker, Air Fryer Butcher Tip:Score the skin lightly before roasting so fat renders; log edible meat weight minus bone tare. |
| 12 | Ground Chicken (85/15 Standard Blend) Dark Meat & Skin Trim Blend · Label est. (no separate FDC row) | 11g | 44.2% | 211 kcal | 23.3g | 12.6g | 1.6g | 165°F(74°C) | Best Method:Smash Burgers, Rich Meat Sauce, Chili Butcher Tip:Drain rendered fat after browning if your journal targets lower fat grams; pair with acidic sauces for balance. |
| 13 | Chicken Heart (Raw / Simmered Proxy) Myocardium (Cardiac Muscle Tissue) · FDC 171055 | 10.2g | 40.8% | 153 kcal | 15.6g | 9.3g | 1.3g | 165°F(74°C) | Best Method:Charcoal Yakitori Skewers, Sauté Butcher Tip:Split hearts lengthwise to rinse, then skewer flat for even char over high heat (~3 minutes per side). |
| 14 | Bone-In Chicken Thigh (With Skin, Roasted) Iliotibialis + Femur + Skin · FDC 173625 | 10g | 40.2% | 232 kcal | 23.3g | 14.7g | 1.9g | 180°F(82°C) | Best Method:Cast-Iron Crisp & Oven Finish, Braise Butcher Tip:Start skin-side down in a cold dry skillet over medium-low heat to render fat before finishing in the oven. |
| 15 | Whole Chicken Wings (Skin-On, Roasted / Baked) Humerus / Radius / Ulna Joints · FDC 173630 | 9.4g | 37.5% | 254 kcal | 23.8g | 16.9g | 1.8g | 180°F(82°C) | Best Method:Bake at 425°F with Baking Powder, Air Fryer Butcher Tip:Toss with aluminum-free baking powder and salt before baking to dehydrate skin for crispness without deep frying. |
| 16 | Chicken Wings (Deep-Fried & Breaded) Deep-Fried Wing + Flour Breading · FDC 173629 | 8.1g | 32.5% | 321 kcal | 26.1g | 22.2g | 1.5g | 180°F(82°C) | Best Method:Restaurant Deep Fryer / Flour Batter Butcher Tip:For a lower-calorie crunch in your journal, compare against air-fried naked wings logged closer to FDC 173630. |
Avian Muscle Science: Why Chicken Cuts Differ in Macros
The vast nutritional variance between chicken tenderloins (88% protein calories) and chicken wings (36% protein calories) is governed by evolutionary avian locomotion and myoglobin biology.
Fast-Twitch Glycolytic vs. Slow-Twitch Oxidative
Chickens are terrestrial ground foragers incapable of sustained sustained flight. Their pectoral flight muscles (pectoralis major & minor) evolved for rapid explosive escape bursts, consisting almost entirely of Type IIb fast-twitch glycolytic fibers. These fibers utilize intracellular glycogen rather than lipid oxidation, leaving virtually zero intramuscular fat deposits.
- • <0.05 mg/g myoglobin
- • Anaerobic burst power
- • 1.2–2.0g total lipid / 100g
- • 85–88% protein calories
- • 2.0–3.2 mg/g myoglobin
- • Continuous postural standing
- • 4.5–8.0g lipid / 100g (skinless)
- • 55–65% protein calories
The Skin Removal Caloric & Lipid Penalty
Avian skin stores subcutaneous fat beneath the dermis. In USDA entries, leaving skin on adds fat grams without a matching rise in protein — so protein per calorie drops. Peeling skin before logging moves you from a skin-on FDC row (e.g. 173625 thigh) to a skinless row (172388).
- • 179 kcal per 100g
- • 8.2g total lipid
- • 2.3g saturated fat
- • 55.4% protein calories
- • 232 kcal per 100g
- • 14.7g total lipid
- • 4.1g saturated fat
- • 40.2% protein calories
Protein Density vs. Fat & Batter Dilution
Protein per calorie is a ratio — extra fat, frying oil, or flour batter add energy without adding proportional protein grams. That is why the same bird can log ~18.8g protein per 100 kcal as skinless breast (FDC 171477) but only ~8.1g as flour-fried wings (FDC 173629).
- • 165 kcal / 100g cooked
- • 31g protein / 100g
- • 18.8g protein / 100 kcal
- • ~2.7g leucine est. / 100g
- • 321 kcal / 100g cooked
- • 26.1g protein / 100g
- • 8.1g protein / 100 kcal
- • ~1.5g leucine est. / 100g
Collagen Gelatinization & Internal Temperature
Muscle firmness and moisture retention during thermal exposure are governed by tropocollagen triple-helix denaturation. White breast meat has almost no collagen and contracts tightly above 155°F, squeezing out cellular water. In contrast, dark quarters are laced with rich collagen matrices.
- • Pull at 155–160°F
- • Rest to 165°F carryover
- • Overcooking (>165°F) = chalky
- • Low collagen content (~1%)
- • Cook to 175–185°F
- • Collagen melts into gelatin
- • Higher temps = juicier bite
- • Rich connective network (~3.5%)
International Butchery Rosetta Stone: US vs. French vs. Japanese Yakitori
How butcher traditions around the world identify, fabricate, and name poultry cuts — from French classical cuisine to Tokyo yakitori joints.
| American Retail Cut | French Classical Cut | Japanese Yakitori Cut | Anatomical Muscle & Traditional Preparation |
|---|---|---|---|
| Chicken Tenderloin | Aiguillette de Poulet | Sasami (ささみ) | Pectoralis minorInner breast tender strip. Japanese yakitori skewers lightly seared with wasabi or umeboshi; French pan-roasted with velouté. |
| Boneless Breast | Blanc / Suprême de Volaille | Mune (胸) | Pectoralis majorFrench Suprême keeps the skin and first wing joint attached; Japanese Mune is prized for slow-poached chashu or katsu. |
| Chicken Thigh | Haut de Cuisse | Momo (もも) | Iliotibialis / Biceps femorisThe workhorse of Japanese yakitori (Negima skewers with scallions) and French Coq au Vin for braised tenderness. |
| Chicken Oyster | Sot-l'y-laisse ("Only a fool leaves it") | Soriresu (ソリレス) | Iliacus (Dorsal hip cavity)Two small, extraordinarily tender oval medallions embedded in the lower back pelvis. Considered the most flavorful bite on the bird. |
| Wing Drumette & Flat | Aileron (Manchon & Aile) | Tebamoto (手羽元) & Tebasaki (手羽先) | Extensor carpi / Biceps brachiiTebasaki is famous in Nagoya cuisine for sweet-soy-pepper glazed crispy fried wings; French wings flavor classical brown poultry stock. |
| Gizzard | Gésier Confis | Sunagimo (砂肝) | Ventriculus (Muscular stomach)French South-West confit in duck fat for warm Salade Landaise; Japanese Yakitori seasoned with coarse salt for crunchy snap. |
| Chicken Heart | Cœur de Volaille | Hatsu / Kokoro (ハツ / こころ) | Cardiac myocardiumBrazilian Churrasco skewers or Japanese skewered yakitori grilled over binchotan charcoal for mineral-rich, springy texture. |
| Chicken Liver | Foie de Volaille | Rebā (レバー) | Hepatic tissueFrench Pâté de Foie with butter and shallots; Japanese sweet tare-glazed skewers providing exceptional iron and Vitamin A. |
Frequently Asked Questions: Chicken Cut Rankings & USDA Logging
Common questions about protein per calorie, FDC entry selection, skin-on vs skinless logging, and cut-by-cut portion math.
Scientific Sources & USDA FoodData Central Citations
Rankings anchor to USDA FoodData Central SR Legacy rows cited below. Peer-reviewed poultry and meat-science sources provide anatomical and cooking context — not medical guidance.
- [1]USDA FoodData Central (Agricultural Research Service) (2021). SR Legacy poultry entries: FDC 171477, 171623, 172388, 173630, 173629.. U.S. Department of Agriculture FoodData Central Database.View Data
- [2]Smith, D. P., & Fletcher, D. L. (1988). Chicken breast muscle fiber types and post-mortem biochemical changes.. Poultry Science.View Data
- [3]Havenstein, G. B., Ferket, P. R., & Qureshi, M. A. (2003). Carcass composition and yield of 1957 versus 2001 broilers when fed representative 1957 and 2001 broiler diets.. Poultry Science.View Data
- [4]Tornberg, E. (2005). Effects of heat on meat proteins — Implications on structure and quality of poultry.. Meat Science.View Data
- [5]USDA Food Safety and Inspection Service (2024). Safe Minimum Internal Temperature Chart. USDA FSIS.View Data
Informational & journaling tool only
This page is a nutrition-logging reference and personal awareness utility — not medical, dietary, or professional advice. Macro values come from USDA FoodData Central (FDC 171477, 171623, 172388, 173630, 173629, and related entries) and label estimates where SR Legacy has no separate row (85/15, 93/7, 99/1 ground blends). Actual values vary by brand, trim, and cooking method. Match the FDC entry to how the chicken was prepared. I am not a doctor.