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Chicken thigh vs. Chicken breast — Health Impact and Nutrition Comparison

Article author photo Jack Yacoubian by Jack Yacoubian | Last updated on May 17, 2023
Medically reviewed by Ani Harutyunyan Article author photo Ani Harutyunyan
Chicken thigh
vs
Chicken breast

Summary

Chicken breast is lower in calories and fats and richer in proteins, selenium, phosphorus, and vitamins B3, B6, and B12. The chicken thigh is richer in iron, zinc, and vitamins B2 and B5. Chicken breast is dry. Chicken thigh is overall fattier and juicier meat.

Table of contents

  1. Introduction 
    1. General differences
      1. Taste and texture
      2. Nutritional content comparison
        1. Calories
          1. Carbs
            1. Fats
              1. Protein 
                1. Minerals 
                  1. Vitamins 
                  2. Health impacts
                    1. Overall nutrition 
                      1. Chicken skin and carcinogens
                        1. Cardiovascular health 
                        2. References

                          Introduction 

                          This article will compare fried chicken cuts: the chicken breast and the chicken thigh. We will compare cooked versions, specifically fried without the skin and bones. 

                          Chicken meat is a great source of protein that is consumed around the world. However, there is a difference between the breast and the thigh regarding several aspects in regards to some general differences, nutritional content, and health impacts. 

                          General differences

                          Chicken breast can be found with the bones or filleted, with or without skin. The skin can have an impact on the nutritional content and health impacts. 
                          In comparison, chicken thighs usually come with skin and bones; however, we can find boneless thighs aswell. 

                          Being classified as poultry, chicken breast meat is considered to be white meat. In contrast, chicken thigh meat tends to be dark meat due to higher myoglobin content. 

                          Both cuts are used in various recipes: breast meat is usually flavored with different spices, poached, grilled, baked, or pan-fried with vegetables, pasta dishes, etc. On the other hand, thigh meat can be roasted, braised, fried, or grilled. 

                          Taste and texture

                          Chicken thigh is fattier and juicier compared to chicken breast. Chicken breast is a lean part and is primarily white and dry. In comparison, the chicken thigh is darker; however, it is still categorized as white meat. 

                          Nutritional content comparison

                          This section will compare nutrients in 100g servings of fried skinless chicken breasts and skinless chicken thighs. As you can see in the infographic below, the main differences are shown in protein and fat content: the breast is richer in proteins, while the thigh is higher in fats. 

                          Macronutrient Comparison

                          Macronutrient breakdown side-by-side comparison
                          28% 10% 59%
                          Protein: 28.18 g
                          Fats: 10.3 g
                          Carbs: 1.18 g
                          Water: 59.31 g
                          Other: 1.03 g
                          33% 5% 60%
                          Protein: 33.44 g
                          Fats: 4.71 g
                          Carbs: 0.51 g
                          Water: 60.21 g
                          Other: 1.13 g
                          Contains more FatsFats +118.7%
                          Contains more CarbsCarbs +131.4%
                          Contains more ProteinProtein +18.7%
                          ~equal in Water ~60.21g
                          ~equal in Other ~1.13g

                          Calories

                          Chicken breast has lower calories compared to chicken thighs. Chicken breast is leaner and contains 187 calories. In comparison, chicken thigh contains 218 calories.

                          Carbs

                          Their carb content is negligible. However, chicken thigh contains slightly more carbs. 

                          Fats

                          Although we are considering skinless here for both, chicken thighs contain nearly double the amount of fat compared to chicken breast. Chicken breast contains 4.7g of fats. In comparison, chicken thighs contain 10.3g of fats. 

                          Chicken thighs are richer in both saturated and unsaturated fats. Besides, they contain 11 mg more cholesterol than breasts.

                          Below we can visualize the distribution of their fat content.

                          Fat Type Comparison

                          Fat type breakdown side-by-side comparison
                          31% 42% 27%
                          Saturated Fat: Sat. Fat 2.78 g
                          Monounsaturated Fat: Mono. Fat 3.82 g
                          Polyunsaturated fat: Poly. Fat 2.43 g
                          32% 42% 26%
                          Saturated Fat: Sat. Fat 1.29 g
                          Monounsaturated Fat: Mono. Fat 1.72 g
                          Polyunsaturated fat: Poly. Fat 1.07 g
                          Contains more Mono. FatMonounsaturated Fat +122.1%
                          Contains more Poly. FatPolyunsaturated fat +127.1%
                          Contains less Sat. FatSaturated Fat -53.6%
                           

                          Protein 

                          Chicken breast is one of the most common high-protein foods that athletes and bodybuilding eat because it is high in protein and low in fats. 


                          Chicken breast contains 33.4g of proteins in comparison, and chicken thighs contain 28.2g of proteins. The difference is quite significant. 

                          Chicken thighs are often with bones. It is important not to confuse the serving sizes from boneless to regular ones. This article considered skinless and boneless chicken thighs and breasts.

                          Chicken thighs with skin and bones have a different nutritional profile considering that some of their weight is bone and skin. Similarly, chicken breast often comes with the skin and sometimes the bone, so their nutritional content would be different. 

                          Minerals 

                          Chicken breast is richer in calcium, potassium, selenium, and phosphorus. Chicken breast covers 106% of the daily value of phosphorus. In comparison, the chicken thigh is richer in zinc and iron. 

                          Mineral Comparison

                          Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
                          Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 3.9% 23% 55% 30% 76% 85% 12% 3.5% 112%
                          Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 4.8% 24% 43% 18% 29% 105% 10% 2.7% 143%
                          Contains more IronIron +28.1%
                          Contains more CopperCopper +66.7%
                          Contains more ZincZinc +158.3%
                          Contains more ManganeseManganese +28.6%
                          Contains more MagnesiumMagnesium +19.2%
                          Contains more CalciumCalcium +23.1%
                          Contains more PhosphorusPhosphorus +23.6%
                          Contains less SodiumSodium -16.8%
                          Contains more SeleniumSelenium +27.8%
                          ~equal in Potassium ~276mg

                          Vitamins 

                          Chicken breast is richer in vitamins B3, B6, and B12. In comparison, the chicken thigh is richer in vitamins B2 and B5.

                          Vitamin Comparison

                          Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
                          Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4.2% 0% 6% 22% 59% 134% 77% 88% 41% 0% 6.8% 0%
                          Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1.4% 8.4% 3% 20% 29% 277% 62% 148% 46% 6% 3% 52%
                          Contains more Vitamin AVitamin A +204.3%
                          Contains more Vitamin DVitamin D +100%
                          Contains more Vitamin B1Vitamin B1 +11.4%
                          Contains more Vitamin B2Vitamin B2 +104%
                          Contains more Vitamin B5Vitamin B5 +23.6%
                          Contains more FolateFolate +125%
                          Contains more Vitamin B3Vitamin B3 +107.6%
                          Contains more Vitamin B6Vitamin B6 +68.4%
                          Contains more Vitamin B12Vitamin B12 +12.1%
                          ~equal in Vitamin C ~0mg

                          Health impacts

                          Although chicken thigh is darker meat, however, it is also considered white meat. So both chicken breast and chicken thigh are white meat. 

                          Overall nutrition 

                          Chicken breast is a cut of chicken that is highly consumed within the athletic and bodybuilding communities as an essential part of a healthy diet. White meat is highly rich in protein and relatively lower in calories. 

                          Chicken skin and carcinogens

                          Some hypothesis link consumption of chicken skin which, when it gets overcooked, will have high levels of HCA- Heterocyclic amines and PAH polycyclic aromatic hydrocarbons. 

                          In animal experiments, high doses of HCA and PAH increased the risks of different types of cancers, such as breast and colon. 

                          No concrete scientific data states that consuming chicken skin, even when cooked at higher temperatures, increases the risks of various types of cancer in humans. 

                          Most of the data is derived from rodents exposed to megadoses of HCA and PAH. Although these compounds are mutagenic but are the doses enough to harm humans (1)(2)? 

                          Cardiovascular health 

                          Chicken thigh is higher in total fats; to be more specific, chicken thigh contains higher amounts of saturated fats. The American Heart Association recommends in its guidelines a diet lower in saturated fats to reduce risks of cardiovascular diseases (3).
                          Thus, in this case, chicken breast is a better option to approach cardiovascular patients and, in addition, to reduce overall risks of cardiovascular diseases. 
                          However, other data show otherwise. Some meta-analysis papers cannot conclude a specific relationship between the consumption of saturated fats and cardiovascular diseases (4)(5).

                          Further research and analysis are needed to conclude a definite answer. 

                          References

                          1. https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cooked-meats-fact-sheet 
                          2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452244/ 
                          3. https://pubmed.ncbi.nlm.nih.gov/28620111/ 
                          4. https://pubmed.ncbi.nlm.nih.gov/20071648/ 
                          5. https://pubmed.ncbi.nlm.nih.gov/24723079/ 
                          Article author photo Jack Yacoubian
                          Education: Haigazian Medical University
                          Last updated: May 17, 2023
                          Medically reviewed by Ani Harutyunyan

                          Infographic

                          Chicken thigh vs Chicken breast infographic
                          Infographic link

                          Comparison summary table

                          Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
                          Chicken thigh Chicken breast
                          Lower in Sugar ok
                          Lower in Cholesterol ok
                          Lower in Sodium ok
                          Lower in Saturated Fat ok
                          Lower in Glycemic Index Equal
                          Lower in price Equal
                          Rich in minerals Equal
                          Rich in vitamins Equal

                          All nutrients comparison - raw data values

                          Nutrient Chicken thigh Chicken breast Opinion
                          Calories 218kcal 187kcal Chicken thigh
                          Protein 28.18g 33.44g Chicken breast
                          Fats 10.3g 4.71g Chicken thigh
                          Net carbs 1.18g 0.51g Chicken thigh
                          Carbs 1.18g 0.51g Chicken thigh
                          Cholesterol 102mg 91mg Chicken breast
                          Vitamin D 8IU 5IU Chicken thigh
                          Magnesium 26mg 31mg Chicken breast
                          Calcium 13mg 16mg Chicken breast
                          Potassium 259mg 276mg Chicken breast
                          Iron 1.46mg 1.14mg Chicken thigh
                          Copper 0.09mg 0.054mg Chicken thigh
                          Zinc 2.79mg 1.08mg Chicken thigh
                          Phosphorus 199mg 246mg Chicken breast
                          Sodium 95mg 79mg Chicken breast
                          Vitamin A 70IU 23IU Chicken thigh
                          Vitamin A 7µg Chicken breast
                          Vitamin E 0.42mg Chicken breast
                          Vitamin D 0.2µg 0.1µg Chicken thigh
                          Manganese 0.027mg 0.021mg Chicken thigh
                          Selenium 20.5µg 26.2µg Chicken breast
                          Vitamin B1 0.088mg 0.079mg Chicken thigh
                          Vitamin B2 0.255mg 0.125mg Chicken thigh
                          Vitamin B3 7.12mg 14.782mg Chicken breast
                          Vitamin B5 1.285mg 1.04mg Chicken thigh
                          Vitamin B6 0.38mg 0.64mg Chicken breast
                          Vitamin B12 0.33µg 0.37µg Chicken breast
                          Vitamin K 2.4µg Chicken breast
                          Folate 9µg 4µg Chicken thigh
                          Choline 95.9mg Chicken breast
                          Saturated Fat 2.78g 1.29g Chicken breast
                          Monounsaturated Fat 3.82g 1.72g Chicken thigh
                          Polyunsaturated fat 2.43g 1.07g Chicken thigh
                          Tryptophan 0.329mg 0.39mg Chicken breast
                          Threonine 1.188mg 1.412mg Chicken breast
                          Isoleucine 1.486mg 1.765mg Chicken breast
                          Leucine 2.115mg 2.509mg Chicken breast
                          Lysine 2.384mg 2.836mg Chicken breast
                          Methionine 0.778mg 0.925mg Chicken breast
                          Phenylalanine 1.121mg 1.328mg Chicken breast
                          Valine 1.397mg 1.659mg Chicken breast
                          Histidine 0.874mg 1.037mg Chicken breast
                          Omega-3 - EPA 0.01g 0.01g
                          Omega-3 - DHA 0.05g 0.03g Chicken thigh
                          Omega-3 - DPA 0.03g 0.02g Chicken thigh

                          Which food is preferable for your diet?

                          ok
                          ok
                          is better in case of low diet
                          Chicken thigh Chicken breast
                          Low Calories diet ok
                          Low Fats diet ok
                          Low Carbs diet ok
                          Low Glycemic Index diet Equal

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                          Vitamins & Minerals Daily Need Coverage Score

                          The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
                          Vitamins Daily Need Coverage Score
                          34%
                          Chicken thigh
                          50%
                          Chicken breast
                          Minerals Daily Need Coverage Score
                          42%
                          Chicken thigh
                          40%
                          Chicken breast

                          Comparison summary

                          Which food is lower in Sugar?
                          Chicken thigh
                          Chicken thigh is lower in Sugar (difference - 0g)
                          Which food is lower in Cholesterol?
                          Chicken breast
                          Chicken breast is lower in Cholesterol (difference - 11mg)
                          Which food contains less Sodium?
                          Chicken breast
                          Chicken breast contains less Sodium (difference - 16mg)
                          Which food is lower in Saturated Fat?
                          Chicken breast
                          Chicken breast is lower in Saturated Fat (difference - 1.49g)
                          Which food is lower in glycemic index?
                          ?
                          The foods have equal glycemic indexes (0)
                          Which food is cheaper?
                          ?
                          The foods are relatively equal in price ($)
                          Which food is richer in minerals?
                          ?
                          It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
                          Which food is richer in vitamins?
                          ?
                          It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

                          References

                          All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

                          1. Chicken thigh - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172387/nutrients
                          2. Chicken breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171078/nutrients

                          All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

                          Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.