Chicken Breast Meat vs. Thigh Meat: Which is Healthier?

“White meat or dark meat?”

It’s a question that most commonly comes up while sitting around the Thanksgiving dinner table. While you may have a clear choice when it comes to your yearly turkey feast, what about your poultry preferences during the rest of the year?

Chicken breast fans will often say that their cut of choice is healthier than chicken thighs. Chicken thigh lovers believe the taste outweighs any health differences. But perhaps there is a middle ground where both options can have room in the diet?

Let’s review the details on chicken breast meat vs. thigh meat to find out which is healthier!

Nutritional Comparison of Chicken Breast and Thighs

We’ll use the U.S. Department of Agriculture (USDA) FoodData Central database to compare 3.5 ounces (100 grams) of raw boneless, skinless chicken breast with 3.5 ounces (100 grams) of raw boneless, skinless chicken thighs. For reference, three ounces of meat is about the size of the palm of your hand.

When we look at the nutrition facts of chicken breast and chicken thighs, we can see clear differences. 

Calories and Macronutrients

Chicken breast contains fewer calories at 106 calories (kcal) per portion, while chicken thighs provide 144 calories. They also differ in protein and fat.

Protein Content

A 3.5-ounce portion of chicken breast provides 23 grams of protein, while chicken thighs provide19 grams of protein per 3.5-ounce portion.

Fat Content

Fat content is the biggest difference between white and dark meat. Skinless chicken breast only contains about 2 grams of total fat and less than half a gram of saturated fat per 3.5 ounce portion. Conversely, skinless chicken thighs have 8 grams of fat and 2 grams of saturated fat per 3.5 ounce portion—nearly four times the fat of chicken breast. 

If you opt to eat either of these with the skin on, you’re going to significantly bump up the fat content. 

A 3.5-ounce portion of raw chicken breast with skin provides about 9 grams of total fat and 2 grams of saturated fat. While a 3.5-ounce portion of raw chicken thighs with skin provides nearly 17 grams of total fat and about 4.5 grams of saturated fat.

According to the 2020–2025 Dietary Guidelines for Americans (DGA), saturated fat should be limited to less than 10% of daily calories to support heart health. Boneless, skinless chicken breast provides the least amount of saturated fat, whereas a chicken thigh with skin has the most.

Carbohydrates

Both chicken breast and chicken thighs are free of carbohydrates. If you purchase marinated chicken, check the nutrition facts label or ingredients list to see if any carbohydrate sources have been added to the marinade. These could include sucrose (sugar), corn syrup, honey, maple syrup, agave, brown sugar, or fruit juices like orange juice.

The same goes for ordering chicken dishes at a restaurant. While the chicken alone does not provide any carbohydrates, the sauces or marinades used may.

Vitamins and Minerals

Chicken, regardless of the cut, is a good source of certain B vitamins. Chicken contains pantothenic acid (vitamin B5), which your body needs to help get energy from food. Chicken is also a good source of vitamin B6, which is used to make red blood cells.

Iron

Iron is needed by your body to make hemoglobin, which is a red blood cell protein that delivers  oxygen from the lungs to the tissues. 

Boneless, skinless chicken thighs provide 0.6mg of iron per 3.5 ounces, which is about twice as much iron as chicken breasts. 

Zinc

Chicken thighs also have more zinc than chicken breast. Thighs contain about 1.5 mg of zinc, while the breast has less than 1 mg per 3-5 ounces, per portion.

Zinc is a mineral that helps the body make proteins and DNA. It is also essential for a healthy immune system. 

Benefits of Chicken Breast

Skinless chicken breast is considered a “lean protein.” This means that it is a good source of protein without adding much fat. According to the Dietary Guidelines, lean protein is preferred over fatty cuts of meat. There is an emphasis on skinless chicken breast, because as discussed above, chicken skin bumps up the total fat content.

Since chicken breast is lower in calories than chicken thighs, it may also be a better choice for weight management.

Benefits of Chicken Thighs

As discussed, chicken thighs are higher in iron than chicken breasts. Therefore, they may be a better option for those with higher iron needs. Adult women aged 19-50 need 18mg of iron per day, whereas men only need 8mg per day. Other groups with high iron needs include pregnant people, those with heavy periods, and people who frequently donate blood.

Because of their higher fat content, chicken thighs will tend to be more flavorful and less likely to dry out than chicken breasts. This makes them a popular option for stir-fries and slow roasting.

Note that these diets can provide more saturated fats than recommended by the Dietary Guidelines, so it’s a good idea to work with a registered dietitian to create an eating plan that can help you reach your goals.

Conclusion: Choosing the Right Cut for Your Diet

Which cut of chicken you choose will depend on your preferences and health goals. Chicken breast is lower in fat and calories than chicken thighs. Both provide similar protein content. Chicken breast may be the better option for weight management, given the lower fat content. If you’re concerned about low iron levels, chicken thighs may be preferable.