What Part of Chicken Has the Most Protein? A Comprehensive Guide

October 27, 2025 •

3 min read

According to the USDA, a cooked, skinless chicken breast contains approximately 32 grams of protein per 100 grams, making it the most protein-dense part of the bird. Understanding what part of chicken has the most protein is crucial for maximizing your intake, especially if you are tracking your macronutrients or aiming for weight loss.

Quick Summary

A comparison of chicken cuts reveals that the breast offers the highest protein concentration per 100 grams, while other parts like thighs and wings provide slightly less protein with higher fat content. The best choice depends on individual health goals, whether seeking lean protein or a richer flavor profile.

Key Points

Chicken Breast: Contains the highest protein content per 100 grams compared to other chicken parts, making it ideal for lean protein intake.
Dark Meat: Chicken thighs and drumsticks are slightly lower in protein than breast meat but contain more fat, resulting in a juicier, more flavorful taste.
Chicken Wings: Can be a high-protein option depending on preparation; baking or air frying is healthier than deep frying to avoid excess fat and calories.
Cooking Method Matters: The way you prepare chicken significantly impacts its overall fat and calorie count; skinless and grilled is leanest, while frying or keeping the skin on adds fat.
Balanced Nutrition: Choosing a cut depends on your dietary goals; breasts are best for calorie-conscious diets, while dark meat can be beneficial for those needing more calories for muscle gain.
Organ Meats: Chicken liver, though less common, is exceptionally high in protein by calorie percentage and is rich in essential vitamins and minerals.

Chicken Breast: The undisputed champion of protein

For those aiming to maximize their protein intake while minimizing calories and fat, the chicken breast is the clear winner. This lean, white meat is a favorite among bodybuilders and weight-conscious individuals for good reason. On average, a skinless, cooked chicken breast contains approximately 32 grams of protein per 100 grams, making it a powerful tool for building muscle, aiding recovery, and promoting satiety. Its mild flavor and versatility make it a simple and effective addition to nearly any meal. It can be grilled, baked, poached, or sautéed, absorbing a variety of marinades and seasonings well.

Dark meat: A flavorful alternative with good protein

While the chicken breast may take the top spot for protein density, dark meat cuts offer a compelling balance of protein, flavor, and moisture. The higher fat content in dark meat, which includes thighs and drumsticks, contributes to its juicier and richer taste. For individuals on a ketogenic or low-carb diet, or those simply seeking more flavor, these cuts are an excellent option. The higher fat content means more calories, but it also provides a different nutritional profile, including higher levels of iron and zinc.

Chicken thighs vs. drumsticks: a closer look

Chicken Thighs: A cooked, skinless chicken thigh provides about 25 grams of protein per 100 grams. They are slightly higher in fat than breasts, but offer a more robust flavor. Thighs are more forgiving during cooking and tend to stay moist even when cooked for longer periods, making them ideal for slow-cooking and roasting.
Chicken Drumsticks: A cooked, skinless chicken drumstick offers around 24 grams of protein per 100 grams. Similar to thighs, they are a budget-friendly and flavorful dark meat option. When prepared without the skin, they can still be a healthy component of a balanced diet.

The nutritional profile of chicken wings

Chicken wings are often thought of as a high-fat snack, but their nutritional content depends heavily on preparation. A plain, cooked chicken wing (85 grams) contains about 20 grams of protein, equivalent to 24 grams per 100 grams. However, deep frying and heavy sauces can drastically increase the calorie and fat count. For a healthier option, baking or air frying wings without excessive oil and using simple spice rubs is recommended.

Comparison of protein in different chicken parts

To put the protein content of each chicken part into perspective, here is a comparison table based on cooked, skinless meat per 100 grams.


Chicken Part (Cooked, Skinless)	Protein (grams)	Fat (grams)	Calories
Chicken Breast	~32 g	~3.6 g	~165 kcal
Chicken Thigh	~25 g	~11 g	~200 kcal
Chicken Drumstick	~24 g	~8 g	~149 kcal
Chicken Wing	~24 g	~19 g	~254 kcal

Beyond the common cuts: chicken liver

For those willing to explore organ meat, chicken liver is a protein powerhouse with unique nutritional benefits. It contains about 19.1 grams of protein per 100 grams, but even more impressively, the protein constitutes a much higher percentage of its total energy value compared to other cuts. Chicken liver is also packed with vitamins and minerals, including iron, vitamin A, and B vitamins.

How to choose the right cut for your goals

Your health and fitness goals should guide your choice of chicken cut. For strict calorie control and maximizing lean protein, the chicken breast is the most efficient choice. Its low-fat nature makes it a staple for those in a caloric deficit. If building muscle mass is the primary goal, the slightly higher calorie and fat content of chicken thighs can be beneficial, providing extra energy for bulking. For overall balanced nutrition, incorporating both white and dark meat can be a great strategy. Using a mix of cuts in recipes like stews or stir-fries can enhance flavor while still providing ample protein. For example, a slow cooker recipe might use chicken thighs for a richer flavor, while a quick, high-protein salad benefits from lean chicken breast.

Conclusion: The breast leads, but other cuts are valuable

Ultimately, while the chicken breast stands out for its high protein concentration per 100 grams, every part of the chicken is a valuable source of high-quality protein. The best part for you depends on your specific dietary needs, flavor preferences, and cooking methods. For lean protein and calorie management, the breast is superior. For richness, flavor, and more micronutrients like iron, dark meat is an excellent choice. By understanding the nutritional differences, you can make informed decisions to help you meet your health and fitness objectives.

Understanding the Nutritional Content of Different Chicken Cuts.

Frequently Asked Questions

The chicken breast has more protein per 100 grams than the chicken thigh. A cooked, skinless chicken breast offers about 32 grams of protein per 100 grams, compared to approximately 25 grams for a skinless thigh.

Both white meat and dark meat chicken can be part of a healthy diet, but they differ nutritionally. White meat is leaner and higher in protein, while dark meat contains slightly more calories and fat but is richer in iron and zinc.

Yes, chicken wings are a good source of protein, providing around 24 grams per 100 grams of cooked meat. However, their calorie and fat content can be very high depending on the cooking method, especially if they are fried.

Yes, removing the skin from chicken significantly reduces its fat and calorie content. For a leaner meal, cooking skinless is recommended. Leaving the skin on during cooking can add moisture and flavor, but it will also add more calories.

For weight loss, chicken breast is generally considered the best cut. It is the leanest part, offering the most protein per calorie, which helps increase satiety and maintain muscle mass while in a calorie deficit.

The protein content of chicken itself is not significantly altered by cooking. However, the overall nutritional profile, including calories and fat, can change dramatically based on whether you grill, bake, fry, or poach the meat.

The color difference is due to myoglobin, a protein that carries oxygen to muscle tissue. Muscles used more frequently, like legs and thighs, have more myoglobin and appear darker. Less used muscles, like the breast, have less myoglobin and are lighter in color.