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Which Is Healthier? Chicken Breast Vs. Thigh elenaleonova – Getty Images<\/p>\n
Chicken is one of the most popular protein-rich foods<\/a> for a reason. It\u2019s affordable, accessible, and versatile, sliding into any type of cuisine with ease. But just like all forms of animal protein, there are different cuts to choose from. If it\u2019s chicken breast vs. thigh, is one better for you than the other?<\/p>\n \u201cChicken supports muscle maintenance, metabolism, immune health, and overall energy<\/a>,\u201d says Samantha Peterson, M.S., R.D.N.<\/a>, a functional medicine dietitian and founder of Simply Wellness. \u201cFrom a real-life perspective, it\u2019s a protein many people can eat consistently without digestive discomfort or decision fatigue, which is a big reason it shows up so often in healthy eating patterns.\u201d<\/p>\n Meet the experts: Samantha Peterson, M.S., R.D.N.<\/a>, a functional medicine dietitian and founder of Simply Wellness; Emer Delaney, R.D., P.T., a registered dietitian and founder of My Private Dietitian<\/a>.<\/p>\n Here, dietitians explain the differences between these two popular protein picks, plus share why you may want to incorporate both into your healthy diet.<\/p>\n Chicken breast vs. thigh: Nutrition<\/p>\n There are some minor differences between chicken breasts and thighs from a nutrition standpoint.<\/p>\n Chicken breast nutrition<\/p>\n According to the U.S. Department of Agriculture (USDA)<\/a>, 100 grams (g) of boneless, skinless chicken breast, which is about 3.5 ounces, contains:<\/p>\n Chicken thigh nutrition<\/p>\n Per the USDA<\/a>, 100 g of boneless, skinless chicken thighs contains:<\/p>\n Benefits of chicken breasts<\/p>\n \u201cChicken breast is a lean source of protein with a low fat content,\u201d says Emer Delaney, R.D., P.T., a registered dietitian and founder of My Private Dietitian<\/a>. \u201cIt’s considered a white meat, which has a mild flavor and is a great option for a quick dish as it doesn’t take long to cook.\u201d Chicken breasts are also low in calories for animal protein, which is why they are such a popular pick for people trying to lose weight. If the average person needs about 60 to 75 g of protein per day<\/a>, the 22.5 g in one chicken breast make for the perfect amount for one meal.<\/p>\n Breasts are also rich in B vitamins<\/a>, especially B6 and niacin, as well as selenium and phosphorus, says Peterson. Per the National Institutes of Health (NIH)<\/a>, vitamin B6 plays key roles in protein metabolism, cognitive development, and immune function, among other jobs. Chicken breast is one of the top food sources of B6, with three ounces of cooked breast delivering 29% of the recommended daily intake. It\u2019s also a top of source of niacin, a.k.a. vitamin B3, containing 64% of the recommended intake. Per the NIH<\/a>, niacin helps power energy production and metabolism.<\/p>\n Potential downsides of chicken breasts<\/p>\n \u201cWhen someone relies mostly on chicken breasts, especially without adding fats, meals can feel less satisfying,\u201d says Peterson. \u201cBecause breasts are very lean, digestion tends to be faster, which can show up as feeling hungry again soon after eating, less satiety from meals, or energy dips or increased snacking later in the day.\u201d The lack of fat also means that if your meal contains foods rich in fat-soluble vitamins, like A, D, E, and K, they won\u2019t be absorbed as well, explains Delaney. And if you\u2019re eating chicken breasts as your exclusive source of protein, she adds, you could be missing out on key nutrients present in other protein sources, like omega-3 fatty acids<\/a> from fish.<\/p>\n Benefits of chicken thighs<\/p>\n Chicken thighs contain slightly less protein per ounce than chicken breasts, but they feel more substantial due to the higher fat content, says Peterson. \u201cThese fats help slow digestion, support fullness, and make meals feel more grounding and satisfying,\u201d she explains. On the micronutrient front, thighs contain higher levels of iron<\/a>, zinc<\/a>, and fat-soluble nutrients, she adds. According to the USDA<\/a>, chicken thighs contain nearly twice as much iron and zinc as breasts. “Iron and zinc help transport oxygen around the body, support your immune system<\/a> and help your metabolism,\u201d says Delaney. \u201cChicken thighs also contain myoglobin, oxygen-storing protein found in muscles.\u201d<\/p>\n Potential downsides of chicken thighs<\/p>\n