How Much Protein in Chicken? Breast, Thigh and More

Chicken is available in numerous cuts, offering between 24 and 32 grams of protein per 100 grams depending on the piece. All chicken parts are rich in protein, with the breast providing the highest amount.

Chicken ranks among the most widely consumed meats across the globe.

It’s particularly favored by those focused on fitness because it supplies a substantial amount of protein.

High-protein foods support health and fitness objectives such as building muscle, preserving lean mass and losing body fat (2).

The table below lists the protein content of various chicken cuts, including breast, thigh, wing and drumstick.

Types of chickenProtein per 100 gramsBreasts32Thighs25Drumsticks24Wings24

Chicken breast: 56 grams of protein

Chicken breast is among the most commonly eaten cuts.

A skinless, cooked chicken breast (174 grams) provides 56 grams of protein, which equates to 32 grams of protein per 100 grams.

One chicken breast also contains 289 calories, or 166 calories per 100 grams.

Breast meat is especially popular with bodybuilders and those aiming to lose weight. Its high protein and relatively low calorie profile let you consume larger portions without taking in excessive calories.

Chicken thigh: 27 grams of protein

The chicken thigh is another widely enjoyed cut and is often less expensive than the breast.

A single skinless cooked thigh (111 grams) supplies 27 grams of protein, equal to 25 grams of protein per 100 grams.

Thighs contain about 195 calories per thigh, or 176 calories per 100 grams.

Notably, thighs are slightly darker in color than breasts because the chicken’s leg muscles are more active and contain greater levels of myoglobin. This molecule helps deliver oxygen to working muscles and gives them a redder hue (5).

Many people find the darker meat of thighs to be juicier and more flavorful.

Chicken drumstick: 23 grams of protein

The chicken leg consists of two sections — the thigh and the drumstick. The drumstick is the lower portion of the leg, often referred to as the calf.

One skinless drumstick (95 grams) contains 23 grams of protein, which equals 24 grams of protein per 100 grams.

Drumsticks have roughly 142 calories each, or 149 calories per 100 grams.

Most consumers eat drumsticks with the skin on. A drumstick with skin contains about 156 calories.

Chicken wing: 20 grams of protein

Chicken wings are made up of three parts — the drumette, the wingette and the tip. They’re commonly enjoyed as appetizers or bar food.

One wing (85 grams) supplies 20 grams of protein, equivalent to 24 grams of protein per 100 grams.

Wings contain approximately 216 calories per wing, or 254 calories per 100 grams.

Which cut should you choose for the greatest benefit?

The best chicken cut for you depends on your individual health and fitness aims.

All cuts provide high-quality protein, but some are leaner than others. The additional fat in thighs, drumsticks and wings can be advantageous for certain goals and less desirable for others.

If your aim is weight loss, chicken breast is the top choice. It’s the leanest section, delivering the most protein with the fewest calories.

For instance, breast meat is ideal for bodybuilders in a cutting phase because it offers minimal calories while providing ample protein. Monitoring calories is crucial for competitors who need to achieve very low body-fat levels.

Conversely, those following low-carb or ketogenic diets may prefer fattier cuts since they require more dietary fat.

If your objective is to build muscle or increase body weight, you generally need to consume more calories than you expend. People pursuing this can benefit from fattier cuts of chicken because they contain higher calorie amounts.

Finally, individuals aiming to preserve muscle mass or enhance recovery may favor breast meat. It has the highest protein per weight, which is the key factor for these goals when selecting a chicken cut.

The bottom line

Chicken is a widely enjoyed meat and an excellent source of protein.

Chicken breast is lean and provides the most protein per weight, making it suitable for those seeking weight loss, muscle maintenance and recovery support.

Fattier pieces like thighs, drumsticks and wings supply more calories, making them a better fit for people aiming to gain weight or build muscle.

Those on low-carb or ketogenic regimens also often benefit from choosing these fattier cuts due to their higher fat content.

Overall, chicken is a valuable addition to a balanced diet. Pick the cut that best aligns with your personal health and fitness objectives.