Chicken Breast vs. Chicken Thigh: Which is Healthier?

[Franjipani]

Chicken Breast vs. Chicken Thigh: Which is Healthier?
kaynutrition.com

Chicken is one of the most popular cuts of meat and eating chicken for dinner is far more common than pork or beef in America. While it is available in a wide variety of cuts, including chicken legs, drumsticks, and whole birds, chicken breasts and chicken thighs tend to get all the love, but which one is healthiest?

​

The Difference Between Chicken Breasts and Chicken Thighs​

Chicken breasts are the meat from the pectoral muscle on the underside of the chicken, while chicken thighs are the meat cut from the upper section of the leg, between the breast and the drumstick.
Since chickens are generally earthbound with occasional spurts of flying, their breast muscles develop mostly fast-twitch muscle fibers, whereas their legs, which support and move them slowly through long days of grazing and foraging, develop more slow-twitch muscle fibers. The fast-twitch muscle fibers in breast meat are generally considered “white meat”, while the slow-twitch muscle fibers in thigh meat are considered “dark meat”.
Scientifically speaking, the difference between white meat and dark meat comes down to the amount of myoglobin; an oxygen-carrying protein (or hemoprotein) responsible for giving dark meat its reddish color (1). The more myoglobin a muscle contains the darker the meat and the more nutrients it contains.

​

Chicken Breasts vs. Chicken Thighs Nutrition​

Here is a nutrition comparison of a 100-gram serving of raw, boneless, skinless chicken breast and raw, boneless, skinless chicken thigh (2, 3).

Macronutrients per 100 Grams	Chicken Breast	Chicken Thigh
Protein	22.5 grams	18.6 grams
Carbohydrates	0 grams	0 grams

Calories​

Chicken thighs contain roughly 30% more calories than chicken breast. A 100-gram serving of chicken breast contains 106 calories, while a 100-gram serving of chicken thigh contains 144 calories.

Protein​

Chicken breasts contain roughly 18% more protein than chicken thighs. A 100-gram serving of chicken breast contains 22.5 grams of protein, while a 100-gram serving of chicken thigh contains 18.6 grams of protein.

Fat​

Chicken thighs contain roughly 3 times more fat than chicken breasts, however, relative to other cuts of animal protein both are considered lean protein sources. A 100-gram serving of chicken breast contains 1.93 grams of fat, while a 100-gram serving of chicken thigh contains 7.92 grams of fat.

Carbohydrates​

Neither chicken breasts nor chicken thighs are a source of carbohydrates as they both contain 0 grams of carbohydrates, 0 grams of sugar, and 0 grams of fiber per 100-gram serving.

​

Vitamins and Minerals​

Both chicken breasts and chicken thighs are good sources of micronutrients including vitamin B12, iron, zinc, potassium, and phosphorus, however, the increased myoglobin content of the dark meat of chicken thighs means it contains more vitamins and minerals than the white meat of chicken breasts.
A 100-gram serving of chicken breasts contains 0.21 mcg of vitamin B12, 0.37 mg of iron, and 0.68 mg of zinc, while a 100-gram serving of chicken thighs contains 0.61 mcg of vitamin B12, 0.81 mg of iron, and 1.58 mg of zinc. However, chicken breasts contain more choline than chicken thighs, respectively providing 82 mg and 54 mg per 100-gram serving (4).
Here is a vitamin and mineral comparison of a 100-gram serving of raw, boneless, skinless chicken breast and raw, boneless, skinless chicken thigh (5, 6):

Micronutrients per 100 Grams	Chicken Breast	Chicken Thigh
Vitamin B2 (Riboflavin)	0.177 mg	0.196 mg
Vitamin B3 (Niacin)	9.6 mg	5.56 mg
Vitamin B6	0.811 mg	0.451 mg
Vitamin B12	0.21 mcg	0.61 mcg

Cholesterol​

Chicken is lower in cholesterol than other types of meat and neither chicken breasts nor chicken thighs are significant sources of cholesterol. A 100-gram serving of chicken breast contains 73 mg of cholesterol, while a 100-gram serving of chicken thigh contains 94 mg of cholesterol (5, 6). Moreover, it’s important to note that dietary cholesterol has little effect on blood cholesterol levels.

Other Factors to Consider​

If you’re still debating between chicken breasts and chicken thighs, here are some other factors to consider.

Cost​

While prices will vary by store, chicken thighs are generally cheaper than chicken breasts. Boneless, skinless chicken thighs typically cost a bit more than bone-in, skin-on chicken thighs, however, both options tend to be cheaper than all forms of chicken breasts. Although bone-in meats have a higher concentration of collagen, gelatin, glycine, and micronutrients than their boneless, white meat counterparts and you can keep the bones to make homemade chicken broth.

Flavor​

The dark meat in chicken thighs tends to provide a more intense flavor than chicken breasts. In cooking, the flavor comes from fat and the increased fat content and connective tissue in thigh meat enhances their flavor. The increased intramuscular fat, also known as marbling, in chicken thighs also helps to keep the meat tender and juicy, while the lean nature of breast meat makes it more prone to drying out when cooked.

Versatility​

From a cooking perspective, chicken thighs tend to be more versatile than chicken breasts. Chicken thighs can easily be baked, roasted, grilled, fried, stewed, or braised, however, since chicken breasts are the leanest part of the bird, they’re best in dishes where they’re cooked quickly, such as grilling or stir-frying. Moreover, the extra fat content in chicken thighs makes them more difficult to overcook than chicken breasts. If you cook chicken breast over 165°F your chicken will be dry, however, if you overcook chicken thighs, you’ll still have flavorful and succulent chicken.

FAQs​

Here are some commonly asked questions about chicken thighs and chicken breasts.

Why are chicken thighs so much better than breasts?​

Chicken thighs contain more connective tissue and fat than chicken breasts, which allows them to retain more of their juices when cooked and provides a more intense flavor.

Is it better to bake chicken breast or chicken thighs?​

Broth chicken thighs and chicken breast can be used in baked chicken recipes; however, chicken thighs will take slightly longer to cook as their denser.

Which part of chicken has the most protein?​

Chicken breast meat contains more protein than any other cut of chicken. Since breast meat is the leanest cut of chicken, it contains less fat and, therefore, more protein per serving.

Are chicken thighs good for weight loss?​

Chicken thighs are good for weight loss, as they are high in protein and a good source of vitamins and minerals. Any cut of chicken can support a goal of weight loss if the individual is in a calorie deficit.

So, what is healthier chicken thighs or chicken breast?​

Overall, both chicken thighs and chicken breasts are healthy choices. Per 100-gram serving, chicken breast contains slightly more protein and less fat, while chicken thighs contain a similar amount of protein, more flavor, and more micronutrients. If purchasing prepared or processed chicken products, it’s best to read the label and review the ingredients to ensure you are choosing a product made of whole foods with limited added sodium.

The Bottom Line​

Both chicken breasts and chicken thighs are good sources of lean protein. The difference between the two meats is largely due to the type of muscle tissue and their myoglobin content. The white meat in chicken breasts contains more protein and less fat, while the dark meat in chicken thighs contains more vitamins and minerals. Put simply, the best choice is the one that people prefer to eat.

 

[steffychun]

Both.

 

[Franjipani]

Both.

But which do you prefer?
Thigh or Breasts?

 

[ginfreely]

But which do you prefer?
Thigh or Breasts?

Chicken Breast vs. Chicken Thigh: Which is Healthier?
kaynutrition.com

Chicken is one of the most popular cuts of meat and eating chicken for dinner is far more common than pork or beef in America. While it is available in a wide variety of cuts, including chicken legs, drumsticks, and whole birds, chicken breasts and chicken thighs tend to get all the love, but which one is healthiest?

​

The Difference Between Chicken Breasts and Chicken Thighs​

Chicken breasts are the meat from the pectoral muscle on the underside of the chicken, while chicken thighs are the meat cut from the upper section of the leg, between the breast and the drumstick.
Since chickens are generally earthbound with occasional spurts of flying, their breast muscles develop mostly fast-twitch muscle fibers, whereas their legs, which support and move them slowly through long days of grazing and foraging, develop more slow-twitch muscle fibers. The fast-twitch muscle fibers in breast meat are generally considered “white meat”, while the slow-twitch muscle fibers in thigh meat are considered “dark meat”.
Scientifically speaking, the difference between white meat and dark meat comes down to the amount of myoglobin; an oxygen-carrying protein (or hemoprotein) responsible for giving dark meat its reddish color (1). The more myoglobin a muscle contains the darker the meat and the more nutrients it contains.

​

Chicken Breasts vs. Chicken Thighs Nutrition​

Here is a nutrition comparison of a 100-gram serving of raw, boneless, skinless chicken breast and raw, boneless, skinless chicken thigh (2, 3).

Macronutrients per 100 Grams	Chicken Breast	Chicken Thigh
Protein	22.5 grams	18.6 grams
Carbohydrates	0 grams	0 grams

Calories​

Chicken thighs contain roughly 30% more calories than chicken breast. A 100-gram serving of chicken breast contains 106 calories, while a 100-gram serving of chicken thigh contains 144 calories.

Protein​

Chicken breasts contain roughly 18% more protein than chicken thighs. A 100-gram serving of chicken breast contains 22.5 grams of protein, while a 100-gram serving of chicken thigh contains 18.6 grams of protein.

Fat​

Chicken thighs contain roughly 3 times more fat than chicken breasts, however, relative to other cuts of animal protein both are considered lean protein sources. A 100-gram serving of chicken breast contains 1.93 grams of fat, while a 100-gram serving of chicken thigh contains 7.92 grams of fat.

Carbohydrates​

Neither chicken breasts nor chicken thighs are a source of carbohydrates as they both contain 0 grams of carbohydrates, 0 grams of sugar, and 0 grams of fiber per 100-gram serving.

​

Vitamins and Minerals​

Both chicken breasts and chicken thighs are good sources of micronutrients including vitamin B12, iron, zinc, potassium, and phosphorus, however, the increased myoglobin content of the dark meat of chicken thighs means it contains more vitamins and minerals than the white meat of chicken breasts.
A 100-gram serving of chicken breasts contains 0.21 mcg of vitamin B12, 0.37 mg of iron, and 0.68 mg of zinc, while a 100-gram serving of chicken thighs contains 0.61 mcg of vitamin B12, 0.81 mg of iron, and 1.58 mg of zinc. However, chicken breasts contain more choline than chicken thighs, respectively providing 82 mg and 54 mg per 100-gram serving (4).
Here is a vitamin and mineral comparison of a 100-gram serving of raw, boneless, skinless chicken breast and raw, boneless, skinless chicken thigh (5, 6):

Micronutrients per 100 Grams	Chicken Breast	Chicken Thigh
Vitamin B2 (Riboflavin)	0.177 mg	0.196 mg
Vitamin B3 (Niacin)	9.6 mg	5.56 mg
Vitamin B6	0.811 mg	0.451 mg
Vitamin B12	0.21 mcg	0.61 mcg

Cholesterol​

Chicken is lower in cholesterol than other types of meat and neither chicken breasts nor chicken thighs are significant sources of cholesterol. A 100-gram serving of chicken breast contains 73 mg of cholesterol, while a 100-gram serving of chicken thigh contains 94 mg of cholesterol (5, 6). Moreover, it’s important to note that dietary cholesterol has little effect on blood cholesterol levels.

Other Factors to Consider​

If you’re still debating between chicken breasts and chicken thighs, here are some other factors to consider.

Cost​

While prices will vary by store, chicken thighs are generally cheaper than chicken breasts. Boneless, skinless chicken thighs typically cost a bit more than bone-in, skin-on chicken thighs, however, both options tend to be cheaper than all forms of chicken breasts. Although bone-in meats have a higher concentration of collagen, gelatin, glycine, and micronutrients than their boneless, white meat counterparts and you can keep the bones to make homemade chicken broth.

Flavor​

The dark meat in chicken thighs tends to provide a more intense flavor than chicken breasts. In cooking, the flavor comes from fat and the increased fat content and connective tissue in thigh meat enhances their flavor. The increased intramuscular fat, also known as marbling, in chicken thighs also helps to keep the meat tender and juicy, while the lean nature of breast meat makes it more prone to drying out when cooked.

Versatility​

From a cooking perspective, chicken thighs tend to be more versatile than chicken breasts. Chicken thighs can easily be baked, roasted, grilled, fried, stewed, or braised, however, since chicken breasts are the leanest part of the bird, they’re best in dishes where they’re cooked quickly, such as grilling or stir-frying. Moreover, the extra fat content in chicken thighs makes them more difficult to overcook than chicken breasts. If you cook chicken breast over 165°F your chicken will be dry, however, if you overcook chicken thighs, you’ll still have flavorful and succulent chicken.

FAQs​

Here are some commonly asked questions about chicken thighs and chicken breasts.

Why are chicken thighs so much better than breasts?​

Chicken thighs contain more connective tissue and fat than chicken breasts, which allows them to retain more of their juices when cooked and provides a more intense flavor.

Is it better to bake chicken breast or chicken thighs?​

Broth chicken thighs and chicken breast can be used in baked chicken recipes; however, chicken thighs will take slightly longer to cook as their denser.

Which part of chicken has the most protein?​

Chicken breast meat contains more protein than any other cut of chicken. Since breast meat is the leanest cut of chicken, it contains less fat and, therefore, more protein per serving.

Are chicken thighs good for weight loss?​

Chicken thighs are good for weight loss, as they are high in protein and a good source of vitamins and minerals. Any cut of chicken can support a goal of weight loss if the individual is in a calorie deficit.

So, what is healthier chicken thighs or chicken breast?​

Overall, both chicken thighs and chicken breasts are healthy choices. Per 100-gram serving, chicken breast contains slightly more protein and less fat, while chicken thighs contain a similar amount of protein, more flavor, and more micronutrients. If purchasing prepared or processed chicken products, it’s best to read the label and review the ingredients to ensure you are choosing a product made of whole foods with limited added sodium.

The Bottom Line​

Both chicken breasts and chicken thighs are good sources of lean protein. The difference between the two meats is largely due to the type of muscle tissue and their myoglobin content. The white meat in chicken breasts contains more protein and less fat, while the dark meat in chicken thighs contains more vitamins and minerals. Put simply, the best choice is the one that people prefer to eat.

K Shanmugam Sc I see the parliament news today 22 November 24 on internet bullying, Singapore government seems to restrict internet bullying to youth phenomenon when this is far from truth. Many internet bullies are not youths at school but adults or even old people like the lazy idle Cantonese bullies in a rat hole forum that take salary don’t work but spent working hours ganging up to abuse me everyday and when you fight their bullying and sexual harassment, a self admitted Cantonese man in the group shamelessly turned around to repeat lies that I want to have sex with him.

Six days ago I made a post that documented these adult bullies ganging up to bully me « Unfortunately there are many criminal bullies hiding in rat hole forum brazenly doing defamation crimes to me everyday and for years. Their profile is self claimed Cantonese or Hakka that used Cantonese vulgarities on me and one such brazen and proud Cantonese criminal with self admitted Cantonese dirty slut mother just took my life story and twist into a cheap slut whore mistress story when I am a virgin with annulled marriage. « .

Subsequent to this post, not only did the brazen Cantonese criminal bully proudly doing defamation crimes of me showed no signs of remorse but he proudly churned out mass of daily chicken and mistress threads and gang up with other Cantonese and Hakka bullies in the group to make sleazy and insulting comments of me either directly or indirectly using insinuating insults.

And everyone knows it’s Chinese culture to refer to prostitutes as chicken and this brazen Cantonese bully actually started a thread before in March 24 to explain why are prostitutes called chicken so it’s definitely not innocent but evil intentional harassment of me.

And this brazen Cantonese criminal serial liar and other bullies ganging up in the rat hole forum have the audacity to do defamation crimes and harassment crimes to me then act innocent and turned around to call me mad. They think their identity is unknown and can hide in rat hole to abuse me for years to feel good in their jealous sore loser life, such evil people should be severely punished.

Update 3 December 24 the evil arrogant Cantonese bullies continue to do defamation crimes on me smearing and insulting me as slut prostitute and one of the Cantonese bully that spewed much Cantonese vulgarities on me previously and self admitted a thief that committed CBT in office and was jailed for buying illegal goods made defamatory baseless false accusations of me cheating money of my family members and relatives to buy condo etc character assassination of me.

Actually what happened to me is like what happened to the Malaysian influencer that committed suicide and died with people making lewd comments and more. In fact what I encountered is much worse both online and offline with these vicious Cantonese and other bullies hiding in rat hole forum and offline bullies that made whistles and knocks.

Update 5 December 24 the evil lowlife Cantonese criminal bully in the rat hole stole hundreds and thousand of hours of his salary paid time to create so many outright prostitute and chicken threads to harass me that just listing a fraction of his threads took hours and he still created more today with his Cantonese bully pride to persecute me to the evil intention to make me kee siao go commit suicide, which is what his Malaysian accomplice in the forum openly admitted too.

Update 6 December 24 another Malaysian Cantonese that has for years up slut whore mistress threads around me and was gloating of causing people slow death did the same evil dirty trick again up a thread with title promiscuous to harass me with his bully pride. And subsequently many Cantonese bullies in that rat hole forum keep upping the thread around me using innocuous comments to harass me