Is Chicken Breast Healthier Than Chicken Thigh?
Nutri-Score: Chicken Breast A, Chicken Thigh B — chicken breast scores better.
Short answer: Breast is leaner: about 160 vs 210 kcal per 100 g, with a third of the fat and more protein. Thighs offer a bit more iron and zinc and stay juicier. For a lean-protein goal pick breast; otherwise skinless thighs are a fine choice.
Nutrition side by side
| Per 100 g | Chicken Breast | Chicken Thigh |
|---|---|---|
| Calories | 160 kcal | 210 kcal |
| Protein | 30 g | 24 g |
| Fat | 4 g | 12 g |
| incl. saturated | 1.1 g | 3.3 g |
| Carbohydrates | 0.5 g | 0 g |
| incl. sugars | 0 g | 0 g |
| Fiber | 0 g | 0 g |
| Salt | 0.5 g | 0.5 g |
| Nutri-Score | A | B |
Rounded averages from food composition tables (USDA FoodData Central and others) for the foods as eaten; brands and recipes vary.
Which wins, and when
- Less energy: Chicken breast — 50 kcal less per 100 g than chicken thigh.
- More protein: Chicken breast — 6 g more per 100 g than chicken thigh.
- Less saturated fat: Chicken breast — 2.2 g less per 100 g than chicken thigh.
In short: for fewer calories or less saturated fat, look at the “less” lines; for staying full longer, protein and fiber matter most. Goals like lower sugar, more protein or more omega-3 can be set in the diary, and swaps there are ranked for that goal.
Portion tips
- Chicken Breast: a typical serving (serving, 150 g) is 240 kcal — about 78 min of easy walking for a 70 kg (154 lb) person.
- Chicken Thigh: a typical serving (one, 120 g) is 252 kcal — about 82 min of easy walking.
Portion size usually moves the numbers more than the choice between two similar foods: a heaping serving of the “healthier” one can easily outweigh a modest serving of the other.
Log it and see your day
In Calories Not Count every food gets a Nutri-Score grade, a sugar–salt–fat–fiber traffic light, fair same-calorie swaps and the minutes of movement it costs for your weight and your activities — no scale needed.