Chicken Nutrition Comparison

Compare all chicken cuts side-by-side with USDA-verified nutrition data.

All values per 100g RAW weightUSDA FoodData Central

Interactive: Click headers to sort, use filters to narrow down. Export to CSV for your own analysis.

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Chicken Nutrition Comparison Matrix

Compare all 15 chicken cuts side-by-side

Smart Insights

Average Protein
23.0g
Average Calories
179
Highest Protein
Chicken Tender (Tenderloin)
32.1g
Lowest Calorie
Chicken Liver
119 cal

Best for Your Goals

Leanness Distribution

Extra Lean: 3
Lean: 6
Moderate: 5
High Fat: 1

Filters & Search

Name
Category
Calories
Protein (g)
Fat (g)
Carbs (g)
Leanness
Protein Quality
Vitamin D
Vitamin B12
Iron
Selenium
Lean Protein Index
Best For
Chicken Breast (Skinless, Boneless)
Skinless, Boneless
Breast12022.52.60Extra Lean95/1000.10.20.42390
Low-Calorie Meal PlansHigh-Protein DietsLow-Fat Diets+3
Chicken Breast (With Skin)
With Skin, Boneless
Breast19729.87.80Lean94/1000.20.320.825.487
Keto DietFlavor LoversRoasting+2
Chicken Drumstick (With Skin)
With Skin, Bone-in
Drumstick16118.99.20Moderate90/1000.240.4311670
Budget MealsBBQKids Meals+2
Chicken Heart
Skinless, Boneless
Organ15315.69.30.7Lean87/1000.26.44.927.370
Adventurous EatersTraditional DishesGrilling+1
Chicken Liver
Skinless, Boneless
Organ11916.94.80.7Lean85/1000.416.68.954.680
Nutrient-Dense MealsBudget NutritionTraditional Cuisines+1
Chicken Sausage (Pre-cooked)
Processed
Ground18315.712.22.8Moderate82/1000.20.481.118.265
Quick MealsBreakfastConvenience+1
Chicken Tender (Tenderloin)
Skinless, Boneless
Tender15232.12.20Extra Lean96/1000.10.360.828.4100
Low-Calorie Meal PlansKids MealsQuick Cooking+2
Chicken Thigh (Skinless, Boneless)
Skinless, Boneless
Thigh11919.73.90Moderate92/1000.20.481.11782
Flavor LoversGrillingSlow Cooking+3
Chicken Thigh (With Skin, Bone-in)
With Skin, Bone-in
Thigh24724.815.80Moderate91/1000.40.551.21960
Budget-Friendly MealsRoastingBBQ+2
Chicken Wing (With Skin)
With Skin, Bone-in
Wing19118.313.60Moderate89/1000.20.340.821565
PartiesAppetizersKeto Diet (no breading)+1
Fried Chicken Breast (Breaded)
With Skin, Boneless
Breast29425.416.710.3High Fat88/1000.20.291.223.265
Occasional TreatComfort FoodSocial Eating
Grilled Chicken Breast (Pre-cooked)
Skinless, Boneless
Breast165313.60Extra Lean95/1000.10.330.8526.8100
ConvenienceSaladsWraps+2
Ground Chicken (Raw)
Ground
Ground17220.49.40Lean88/1000.20.481.122.575
TacosBurgersMeatballs+3
Rotisserie Chicken (Cooked)
Whole Bird
Whole21927.310.90.2Lean89/1000.20.420.9522.880
ConvenienceMeal PrepQuick Dinners+3
Whole Chicken (Raw)
Whole Bird
Whole19025.98.80Lean90/1000.20.44123.285
Budget MealsMeal Prep (multiple meals)Roasting+2
Showing 15 of 15 chicken cuts
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Chicken Protein Ranking (per 100g raw)

Highest Protein

  1. 1. Chicken Breast22.5g
  2. 2. Chicken Thigh19.7g
  3. 3. Drumstick18.9g
  4. 4. Wing (with skin)18.3g

Lowest Calorie

  1. 1. Chicken Breast120 cal
  2. 2. Chicken Thigh119 cal
  3. 3. Drumstick161 cal
  4. 4. Wing (with skin)191 cal

Protein content varies by cut due to fat and bone content. Breast is leanest; thighs and wings have more fat.

Cholesterol Content Note: Organ Meats

Chicken liver and heart are notably high in cholesterol compared to other cuts. Here are the numbers for reference.

Chicken Liver (100g raw)

  • • Cholesterol: 345mg (115% Daily Value)
  • • Vitamin A: 11,000+ IU (220% DV)
  • • Very nutrient-dense; typically consumed in small portions

Chicken Heart (100g raw)

  • • Cholesterol: 135mg (45% Daily Value)
  • • Notable iron and B12 content
  • • Lower cholesterol than liver

How to Compare Chicken Cuts

For Lower-Calorie Meals

Sort by Calories (low to high) and Protein (high to low). Chicken breast leads with only 120 cal and 22.5g protein per 100g raw.

For Budget Meals

Drumsticks and thighs offer the best protein per dollar. They cost 30–50% less than breast but still provide 18–20g protein per 100g.

For Low-Carb Eating

All chicken cuts have 0g carbs. Fattier cuts like thighs and wings (with skin) provide more satiety per serving.

For Higher Iron Content

Dark meat (thighs, drumsticks) contains 40–50% more iron than white meat. Chicken liver is the richest source with 9mg iron per 100g.

Disclaimer: This comparison tool is for informational and nutrition logging purposes only. All values are approximate and based on USDA FoodData Central data for raw weight. We are not medical professionals. This tool does not provide dietary, medical, or nutritional advice.

All nutritional data sourced from USDA FoodData Central. Values are per 100g raw weight. Last verified: March 2025.