Wings, thighs or breast? The best chicken cut for protein

When it comes to your overall health and wellbeing, your daily protein intake can make all the difference. Whether you're trying to lose weight, building muscle, or just hoping to feel happy and healthy at its most basic level, the amount of protein you're consuming will have an impact.

It's probably no surprise that chicken is a great source of protein, but what about different cuts of chicken? Are there more grams of protein in different cuts? And how much protein is there in, say, a chicken breast, compared to chicken wings or chicken thighs?

Is there a best option for protein per 100 grams, and does the way the chicken is prepared affect its nutritional value? Does cooked chicken breast have more or less protein after being cooked?

So many questions! In this article, we'll break down everything you need to know about how much protein you can get from the different types of chicken protein, from chicken breast to wings and beyond.

Is chicken a good source of protein?

The good news is that yes, chicken is an excellent source of high-quality protein [1], but how much protein in chicken can vary on the cuts of chicken you're eating (and we'll get into that shortly!)

More generally, though, chicken is rich in essential amino acids and low in fat — particularly if you're eating skinless chicken breast [2].

Chicken protein supports muscle growth and repair, as well as your overall health and energy levels, so whether you're trying to lose weight or maintain your body weight, whether you're building muscle or just hoping to support your immune system, chicken protein is a great option.

Chicken is also a great, high protein option for anyone following low carb or keto diets, and its versatility makes it easy to spice things up in the kitchen. With so many different cuts of chicken and ways to prepare it, chicken is just one of those staple options you'll never tire of.

Different chicken cuts and their nutritional value

Chicken breast

Calories: ~160 kcal per 100 grams (lean flesh, skin and fat, raw)

Protein: ~20 grams of protein

Fat: ~8.7g

When it comes to high protein foods, chicken breast is one of the best and most nutritious sources of lean protein [3]. A versatile, high quality protein that supports muscle growth, repair and overall body function, chicken breasts are as popular with fitness enthusiasts as they are with people who just want to eat something tasty for dinner.

Chicken breast has around 20g of protein per 100 grams, and when you remove the skin and fat before cooking, it's also quite low in fat, making it a great option for weight management.

Aside from the protein in chicken, you'll also get several essential micronutrients, like B vitamins (B6, B12, niacin and riboflavin), which support your metabolism and the production of red blood cells, as well as selenium, phosphorus, and potassium.

Chicken thighs

Calories: ~215 kcal per 100 grams (lean flesh, skin and fat, raw)

Protein: ~16 grams of protein

Fat: ~17g

Compared to chicken breast, chicken thighs are known for being more tender and flavourful, which is due to their higher fat content [3]. But while they do contain more fat than the breast, they still offer around 16 grams of protein per 100 grams, and contain a number of essential vitamins and minerals, also.

Like the chicken breast, chicken thighs support muscle growth and recovery, tissue repair, and your body's overall function. But the higher fat content in chicken thighs offers long-lasting energy, and even helps with nutrient absorption.

Beyond that, chicken thighs contain the same micronutrients that chicken breasts do, and are a tasty, flavourful and tender option that can be cooked in several ways. In particular, chicken thighs are a popular option for slow cooking, grilling and roasting.

Chicken wings

Calories: ~220 kcal (per 100 grams, lean flesh, skin and fat, raw)

Protein: ~16 grams of protein

Fat: ~17g

It's no secret that chicken wings are a popular and tasty way to enjoy chicken, but when it comes to  the question of "how much protein in chicken wings?", their nutritional value can vary pretty significantly.

The good news is, chicken wings contain around 16 grams of protein per 100 grams, which offers all the benefits toward muscle growth, repair and overall body function discussed above [3]. For context, 1 chicken wing weighs roughly 85 grams.

However, wings have a higher fat content, particularly when prepared with the skin on. The higher fat and calorie content means that wings are less ideal for weight loss and weight maintenance than other cuts of chicken.

Of course, there are still ways to enjoy wings in moderation, and without adding a ton of extra calories to your daily caloric intake. For example, baking or grilling wings — particularly without the skin — can help you still get the nutritional benefits without the excess fat and oil, and avoiding heavy dipping sauces and batters can also keep the calorie count lower.

Chicken drumsticks

Calories: ~154 kcal per 100 grams (lean flesh, skin and fat, raw)

Protein: ~18 grams of protein

Fat: ~9g

Known for their juicy texture, chicken drumsticks are a popular and tasty option. Lower in fat than chicken wings and thighs, chicken drumsticks offer up a good balance of healthy fats and essential vitamins and minerals. With around 18 grams of protein per 100 grams, chicken drumsticks have a moderate fat content at around 9 grams per serve, and all the same micronutrients discussed above [3].

Of course, like chicken wings, the fat content in chicken drumsticks often lies in the preparation. For healthier options, opt for baking, grilling, or air-frying over deep frying, and limit the amount of oil and heavy sauces you're cooking with.

Does chicken lose protein when cooked?

When it comes to how much protein there is in chicken before and after it's cooked, the answer can be tricky. This is because chicken loses some of its water content as it's cooked.

This makes the protein content more concentrated, which can make it seem like there are more grams of protein per 100 grams of cooked chicken breast compared to 100 grams of raw chicken breast, but that's not necessarily the case [4].

While it may seem like there is a higher protein count in cooked chicken, the cooking process may actually reduce the amount of protein slightly [4]. It's not that the heat destroys the protein as it's cooked, but it can cause some structural changes that make the protein more digestible.

However, overcooking your chicken at very high temperatures (for example, deep-frying or charring) can slightly reduce the protein quality, as it can break down some of the essential amino acids. However, the overall protein loss is minimal and generally not cause for concern.

Can you eat too much chicken?

Like any food, yes, there is such a thing as too much chicken in your diet — particularly if you're regularly enjoying the fattier cuts of chicken that are higher in calories, like chicken drumsticks and wings, and preparing them with a lot of added oils and heavy sauces. While these are great options in moderation, you don't really want to be eating fried foods regularly.

But while chicken is a high protein meat that's a great addition to your overall diet, variety is the key to success when it comes to the foods you're eating and your overall health and nutrition. If chicken is your main protein source, it’s best to balance it with other protein-rich foods like beef, fish, eggs, legumes, and nuts for a well-rounded diet.

Relying too much on chicken to fill the protein content in your diet can lead to a lack of variety in your foods. This can lead to a nutrition imbalance as you may miss out on the nutrients you can get from other meats and plant-based protein sources.

Eating more protein than your body needs can also be detrimental to your health, and can cause digestive issues like constipation.

Currently, the Australian Dietary guidelines recommend eating 1 to 3 servings of meat and poultry per day, which includes a variety of chicken and other red meat options like beef, but also includes other protein rich foods like fish, eggs, tofu, nuts and seeds, legumes or beans [5]. They note that a serving of chicken is per 100 grams raw, or around 80 grams cooked.

Healthy ways of eating chicken

There are plenty of ways to cook and enjoy chicken as part of a healthy diet.

Grilled chicken breast is an easy way to add to your protein intake without loading up on calories. Add some spices and serve with roasted veggies, quinoa or a fresh salad for a nutritious meal. Baking also uses minimal oil while retaining moisture and flavour, and you can serve baked chicken with roasted veggies and/or brown rice for a healthy, filling meal.

Poaching or boiling your chicken can keep the meat tender and moist without adding any extra fat or oils, and is a great option for soups, broths, salads or to shred for wraps. Slow cooking in a healthy stew can also help retain all the nutrients without added fat.

Finally, stir-frying is a fast way and easy way to cook chicken with minimal oil, and pairs well with veggies, or for those delicious, crispy chicken drumsticks without the deep frying, try air-frying and then serving with a healthy dip like Greek yoghurt and veggies.

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