Chicken breast vs Chicken thigh
Side-by-side nutrition breakdown per serving.
Nutrition Comparison
Compared using standard USDA serving sizes. Protein Density Score normalizes per 100 calories for a fair efficiency comparison.
| Metric | Chicken breast | Chicken thigh | 🏆 Winner |
|---|---|---|---|
| Protein (per serving) | 26g | 21.6g | 🍗 breast |
| Calories (per serving) | 128 | 174 | 🍗 breast |
| Fiber (per serving) | 0g | 0g | — |
| Fat (per serving) | 2.7g | 9.1g | 🍗 breast |
| Protein Density Score? | 20.3 | 12.4 | 🍗 breast |
| Serving Size | 3 oz cooked chicken breast (85 g) | 3 oz cooked chicken thigh (85 g) | — |
| Calories for 30g Protein | 148 | 242 | 🍗 breast |
How much for 30g protein?
Which Should You Choose?
🍗Choose Chicken breast if you want:
Chicken breast offers fewer calories and fat with high protein density.
Breast has 140 calories vs thigh's 208 calories per serving.
🍗Choose Chicken thigh if you want:
Chicken thighs contain more fat and remain juicier during cooking.
Thighs are often cheaper per pound and deliver robust flavor.
Thighs hold up better in slow-cooker dishes without drying out.
Frequently Asked Questions
Dark meat (thighs) has more fat and calories but also provides more iron and zinc. Both can fit into a healthy diet when prepared without excess added fat.
Breasts cook faster because they are leaner. Thighs require longer cooking to render fat and achieve tenderness.
Yes, adjust cooking time and expect a richer flavor and softer texture. Thighs are more forgiving of overcooking.
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