Chicken breast vs Chicken thigh: Calories, Protein and Which to Choose
A side-by-side comparison of Chicken breast and Chicken thigh per 100 g and per serving, using USDA and TACO data. See which has more protein, fewer calories and how to swap one for the other.
| Nutrient | Chicken breast | Chicken thigh |
|---|---|---|
| kcal | 165 | 209 |
| Protein | 31 g | 26 g |
| Carbohydrates | 0 g | 0 g |
| Sugar | 0 g | 0 g |
| Fibre | 0 g | 0 g |
| Fat | 3.6 g | 10.9 g |
| Sodium | 74 mg | 95 mg |
| Nutrient | Chicken breast | Chicken thigh |
|---|---|---|
| kcal | 248 | 272 |
| Protein | 46.5 g | 33.8 g |
| Carbohydrates | 0 g | 0 g |
| Sugar | 0 g | 0 g |
| Fibre | 0 g | 0 g |
| Fat | 5.4 g | 14.2 g |
| Sodium | 111 mg | 124 mg |
Values based on USDA FoodData Central and TACO (Brazil).
The verdict
- Chicken breast has 5 g more protein per 100 g.
- Chicken breast has 44 fewer kcal per 100 g (21% less).
- For protein per calorie, Chicken breast wins: 18.8 g of protein per 100 kcal versus 12.4 g.
- For weight loss, Chicken breast gives you more food for fewer calories.
- For muscle or weight gain, Chicken thigh helps you hit calories with smaller portions.
Swap equivalents
- 100 g of Chicken breast has the same calories as 80 g of Chicken thigh.
- For the protein in 100 g of Chicken breast, you need 120 g of Chicken thigh.
Frequently asked questions
Which is better: Chicken breast or Chicken thigh?
It depends on your goal. Per 100 g, Chicken breast has 165 kcal and 31 g of protein; Chicken thigh has 209 kcal and 26 g. Chicken breast has 5 g more protein per 100 g. Chicken breast has 44 fewer kcal per 100 g (21% less). Both fit a balanced diet — the daily total is what matters.
Can I swap Chicken breast for Chicken thigh?
Yes. To keep calories the same, swap 100 g of Chicken breast for about 80 g of Chicken thigh. In the meal plan generator, food swaps do this maths while keeping the meal on target.
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