Chicken Breast vs Chicken Thigh: which is healthier?

Per 100g, Chicken Breast has 165 calories, 31g protein, 0g fiber, and 3.6g fat, while Chicken Thigh has 144 calories, 18.6g protein, 0g fiber, and 7.9g fat. Chicken Thigh is the lighter choice, while Chicken Breast delivers more protein, so the better pick depends on whether you are cutting calories or chasing protein targets.

Which has more calories, Chicken Breast or Chicken Thigh?

Per 100g, Chicken Breast has 165 calories and Chicken Thigh has 144 calories, a difference of 21 calories. In practical terms, 3 oz cooked, boneless (140 calories) of chicken breast compares with 1 medium chicken thigh (216 calories) of chicken thigh.

Which has more protein, Chicken Breast or Chicken Thigh?

Chicken Breast leads on protein with 31g per 100g; the gap is 12.4g per 100g (Chicken Breast 31g vs Chicken Thigh 18.6g). If you are tracking protein targets, that difference compounds quickly across a full day of meals.

Which is better for a low-carb diet, Chicken Breast or Chicken Thigh?

Chicken Breast has 0g of carbs per 100g compared to 0g in Chicken Thigh, making Chicken Breast the easier fit for low-carb or keto plans. Fiber is 0g vs 0g per 100g, which also affects net carbs.

Can I substitute Chicken Breast for Chicken Thigh?

Often, yes. Swapping chicken thigh for chicken breast shifts your meal by about 21 calories and 12.4g of protein per 100g, so adjust portions if you are logging macros. Texture and cooking behavior differ more than nutrition in many recipes, so test the swap in small batches first.

Chicken Breast

Chicken Thigh

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Chicken Breast vs Chicken Thigh

It's a Tie!

Both foods have similar nutritional profiles

Compare Chicken Breast and Chicken Thigh calories, protein, and nutrition. See which fits your diet goals.

Verdict (USDA data)

Per 100g (USDA data), Chicken Breast has 165 calories vs Chicken Thigh's 144. Chicken Breast has more protein (31g vs 18.6g) and less fat (3.6g vs 7.9g). Pick Chicken Breast for more protein, Chicken Thigh for fewer calories.

Sources: Chicken Breast (FDC 171477) · Chicken Thigh (FDC 2646171)

Nutrition Comparison (per 100g)

Nutrient	Chicken Breast		Chicken Thigh
Calories	165	vs	144
Protein	31g	vs	18.6g
Carbs	0g	vs	0g
Fat	3.6g	vs	7.9g
Fiber	0g	vs	0g
Sodium	74mg	vs	62mg

Winner determined by: fewer calories, more protein, fewer carbs, less fat, more fiber, less sodium

Source: USDA FoodData Central. Chicken Breast: FDC 171477 · Chicken Thigh: FDC 2646171.

When to Choose Each

Choose Chicken Breast when:

You need more protein (31g vs 18.6g per 100g)
A typical portion is 3 oz cooked, boneless (140 calories)

See full Chicken Breast nutrition

Choose Chicken Thigh when:

You're cutting calories (144 vs 165 per 100g)
A typical portion is 1 medium chicken thigh (216 calories)

See full Chicken Thigh nutrition

Frequently Asked Questions

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Last updated: 2026-08-06

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