Your fitness and health goals, such as gaining muscle, maintaining muscle, and reducing fat, can be attained with the aid of high-protein foods (1, 2).
However, there are numerous chicken cuts available, such as breasts, thighs, wings, and drumsticks. Each cut works best for different purposes because each has a different ratio of protein, fat, and calories.
This article examines the protein content of various chicken cuts, including the breasts, thighs, wings, and drumsticks.
Chicken Breast: 54 Grams of Protein
One of the most popular chicken cuts is the chicken breast.
A skinless, cooked chicken breast (172 grams) contains 54 grams of protein. This is equal to 31 grams of protein per 100 grams (3).
A chicken breast also has 284 calories, or 165 calories per 100 grams. 80% of the calories comes from protein, while 20% comes from fat (3).
Particularly favored by bodybuilders and those trying to lose weight is chicken breast. You can eat more chicken thanks to its high protein and low calorie contents without worrying about consuming too many calories.
Chicken Thigh: 15 Grams of Protein
Another common meat cut that is a little less expensive than chicken breast is chicken thigh.
One skinless, boneless, cooked chicken thigh (52 grams) contains 13.5 grams of protein. This is equal to 26 grams of protein per 100 grams (4).
Chicken thighs also have 109 calories per thigh, or 209 calories per 100 grams. 53% of the calories comes from protein, while 47% comes from fat (4).
Interestingly, chicken thighs have a slightly darker color than chicken breast. This is because the chicken’s legs are more active and contain more myoglobin. This molecule helps provide active muscles with oxygen and also makes them redder (5).
Some people believe that chicken thighs’ dark color makes them taste more succulent.
Chicken Drumstick: 14 Grams of Protein
The thigh and the drumstick are the two components of a chicken leg. The drumstick, also known as the calf, is the lower portion of the chicken leg.
12 calories are found in one chicken drumstick (44 grams) without the skin or bones. 4 grams of protein. This is equal to 28. 3 grams of protein per 100 grams.
Chicken drumsticks also have 76 calories per drumstick, or 172 calories per 100 grams. 70% of the calories comes from protein, while 30% comes from fat (6).
Most people eat a drumstick with the skin on. A chicken drumstick with the skin on has 112 calories, with 53% of the calories coming from protein and 47% coming from fat (7).
Chicken Wing: 4 Grams of Protein
The drumette, wingette, and wing tip are the three components of chicken wings. They are often consumed as snacks or bar food.
A chicken wing weighing 21 grams without the skin or bones contains 6 4 grams of protein. This is equal to 30. 5 grams of protein per 100 grams.
Chicken wings also have 42 calories per wing, or 203 calories per 100 grams. 64% of the calories comes from protein, while 36% comes from fat (8).
As with drumsticks, most people eat chicken wings with the skin on. A chicken wing with skin contains 99 calories, with 39% of the calories coming from protein and 61% from fat (9).
Which Cut Should You Eat for Maximum Benefit?
Your health and fitness objectives will determine the type of chicken you should eat.
All chicken cuts are excellent sources of protein, but some are leaner than others. The additional fat in the thighs, wings, and drumsticks can help with some objectives but hinder others.
The best cut of chicken for weight loss is the chicken breast. It is the chicken’s leanest portion, so it has the fewest calories but the most protein.
For instance, because it has the fewest calories, chicken breast is perfect for bodybuilders who are cutting. Bodybuilders competing in competitions should pay close attention to their calorie intake because this is when they need to have low body fat levels.
However, those who follow low-carb or ketogenic diets may profit from consuming fattier cuts of chicken as their diets call for more fat.
You must consume more calories each day than your body expends if your objective is to gain weight or build muscle. People in this category will benefit from eating fattier chicken because they have more calories.
Lastly, consuming the breast may be advantageous for those who want to keep their muscle mass or improve recovery. When deciding which cut of chicken to eat, the most important factor for them is protein content, which is measured in grams.
Chicken is a popular meat and great source of protein.
The amounts of protein in various cooked, skinless, boneless chicken cuts are listed below:
The leanest and most protein-rich food is chicken breast, which is perfect for those looking to reduce their body fat, keep their muscle mass, and speed up their recovery.
The thigh, drumstick, and wings are fattier cuts that have more calories, making them better for people looking to gain weight or muscle.
These cuts may also be beneficial for those following low-carb or ketogenic diets since they require more fat in their diets.
Overall, chicken is a great addition to your diet. Your personal fitness and health goals should be considered when selecting a chicken cut.
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FAQ
How many calories are in 100g of cooked chicken breast?
A 3. Chicken breast, which weighs 5 ounces (100 grams), has 165 calories, 31 grams of protein, and 3 6 grams of fat (1).
How many calories is 150g of grilled chicken?
How many calories are in 200g of cooked chicken breast?
Is 150g chicken too much?
Raw meat serving sizes for chicken and meat should be 120g for women and 150g for men.