Chicken breast is a good source of lean protein. A 3-ounce cooked chicken breast provides around 26 grams of protein. High-protein diets can build muscle, support weight loss, and keep you feeling full between meals.
Chicken breast has the most protein per ounce. For example, 1 ounce of chicken breast has about 8–9 grams of protein. The same amount of thigh meat has 6–7 grams of protein.
Chicken wings and chicken drumsticks have slightly less protein because they are smaller and contain more skin and bone compared to lean breast meat. Here’s how different cuts of chicken compare:
| Chicken Cut | Serving Size (cooked) | Protein |
|---|---|---|
| Chicken breast | 3 ounces (oz) | 25.9 grams (g) |
| Chicken thigh (boneless) | 3 oz | 19.2 g |
| Drumstick | 1 medium drumstick (about 2.3 oz) | 14.7 g |
| Wing | 1 wing (about 1.5 oz) | 10.5 g |
The best cut of chicken depends on your health goals and what you enjoy eating. Here’s how the different cuts stack up nutritionally:
- Chicken breast: Skinless chicken breast is the leanest cut. It’s low in saturated fat and calories while being high in protein.
- Thighs and drumsticks: Dark meat cuts are higher in fat, which helps them stay tender and flavorful. They can be enjoyed in moderation, but too much saturated fat may raise cholesterol and heart disease risk.
- Wings: Chicken wings have less meat and more skin, which adds extra saturated fat. They’re also often fried and coated in sauce, which can increase the calorie, sodium, and fat content. Choosing baked or grilled wings and removing the skin can make them a healthier option.
Chicken breast is generally considered the healthiest cut, but all parts of the chicken can fit into a balanced diet. Because chicken breast is lower in fat, it can be drier than fattier cuts like chicken thighs or chicken drumsticks, which stay more tender and juicy.
Several factors can affect how much protein you end up eating. This includes:
- Bone-in vs. boneless: Bone-in cuts weigh more, but some of that weight is bone. Boneless cuts give you more meat and protein per ounce.
- Skin-on vs. skinless: Skin-on chicken is higher in fat and calories. Removing the skin lowers fat and calories while keeping the protein content the same.
- Cooking method: High-temperature cooking methods, such as grilling or roasting, can cause chicken to lose water and moisture. This makes the meat denser and can increase the protein content per ounce. Boiling or stewing retains more moisture, so the amount of protein per ounce may be slightly lower.
- Serving size: Larger portions contain more total protein. For example, a 6-ounce chicken breast has about 52 grams of protein. An average 3-ounce portion of chicken is about the size of your palm or a deck of cards.
