Chicken Nutrition Facts: Complete Guide to Calories, Protein & Macros in Every Cut

Chicken remains one of the most popular protein sources in the United States, offering versatility, affordability, and impressive nutritional benefits. Whether you’re tracking macros for fitness goals, managing your weight, or simply making healthier food choices, understanding chicken nutrition facts is essential for meal planning.

Different cuts of chicken provide varying amounts of calories, protein, and fat. From lean chicken breast to flavorful thighs, each part offers unique nutritional profiles that can fit different dietary needs. This comprehensive guide breaks down the nutrition facts for every chicken cut, helping you make informed decisions at the grocery store or restaurant.

Chicken Breast Nutrition Facts

Chicken breast stands out as the leanest and most protein-dense cut available. It’s the go-to choice for athletes, bodybuilders, and anyone prioritizing high protein intake while minimizing fat consumption.

One skinless, boneless, cooked chicken breast (172 g) provides:

• Calories: 284
• Protein: 53.4 g
• Carbohydrates: 0 g
• Fat: 6.2 g
• Saturated Fat: 1.7 g

Per 3.5-ounce (100-gram) serving, chicken breast contains 165 calories with 31 g of protein and 3.6 g of fat. This translates to approximately 80% of calories from protein and 20% from fat, making it an exceptionally lean protein source.

Chicken breast also provides essential nutrients including B vitamins (especially niacin and B6), selenium, and phosphorus. These nutrients support energy metabolism, immune function, and bone health.

Chicken Thigh Nutrition Facts and Macros

Chicken thighs offer a perfect balance between nutrition and flavor. The slightly higher fat content makes them more forgiving during cooking, staying moist and tender even if slightly overcooked.

One skinless, boneless, cooked chicken thigh (116 g) contains:

• Calories: 208
• Protein: 28.8 g
• Carbohydrates: 0 g
• Fat: 9.5 g
• Saturated Fat: 2.6 g

Per 3.5-ounce (100-gram) serving, chicken thigh macros break down to 179 calories, 24.8 g of protein, and 8.2 g of fat. About 55% of calories come from protein, while 45% come from fat.

Despite having more fat than breast meat, chicken thighs remain a nutritious choice. The additional fat contributes to better satiety and provides fat-soluble vitamins like vitamin K2. Dark meat also contains more iron and zinc compared to white meat.

Chicken Wing Nutrition and Calories

Chicken wings often get overlooked in healthy eating discussions, but without breading or heavy sauces, they can fit into a balanced diet.

One skinless, boneless chicken wing (21 g) provides:

• Calories: 43
• Protein: 6.4 g
• Carbohydrates: 0 g
• Fat: 1.7 g

Per 3.5-ounce (100-gram) serving, chicken wings contain 203 calories, 30.5 g of protein, and 8.1 g of fat. This means 64% of calories derive from protein and 36% from fat.

The key to keeping wings healthy is preparation method. Baked or grilled wings without breading provide quality protein, while deep-fried versions with sugary sauces significantly increase calorie and carbohydrate content.

Chicken Leg and Drumstick Nutrition

Chicken legs consist of two parts: the thigh (upper portion) and the drumstick (lower portion). Drumsticks are particularly popular with children and make for convenient, portable protein.

One skinless, boneless chicken drumstick (96 g) contains:

• Calories: 149
• Protein: 23.2 g
• Carbohydrates: 0 g
• Fat: 5.5 g

Per 3.5-ounce (100-gram) serving, chicken drumsticks provide 155 calories, 24.2 g of protein, and 5.7 g of fat. Approximately 65% of calories come from protein, with 35% from fat.

Drumsticks fall between breasts and thighs in terms of fat content, offering a middle ground for those seeking flavor without excessive calories. They’re also budget-friendly and easy to prepare using various cooking methods.

Additional Chicken Cuts and Their Nutritional Values

Beyond the popular cuts, several other chicken parts offer unique nutritional profiles:

• Chicken Tenderloins: 89 calories per 3.5 oz. (100 g) – The leanest cut available, even lower in fat than breast meat
• Chicken Back: 239 calories per 3.5 oz. (100 g) – The highest calorie cut due to more fat and connective tissue
• Dark Meat: 178 calories per 3.5 oz. (100 g) – Includes thighs and drumsticks combined
• Light Meat: 153 calories per 3.5 oz. (100 g) – Includes breast and wing meat

Chicken tenderloins work exceptionally well for meal prep due to their quick cooking time and minimal fat. They’re perfect for salads, stir-fries, and quick weeknight meals.

How Chicken Skin Affects Nutrition and Calorie Content

The decision to eat chicken with or without skin dramatically impacts the nutritional profile. Chicken skin contains primarily fat, which significantly increases both calories and fat content.

One boneless, cooked chicken breast with skin (196 g) contains:

• Calories: 386
• Protein: 58.4 g
• Fat: 15.2 g

Compared to skinless chicken breast (284 calories), keeping the skin adds approximately 102 calories. The protein-to-fat ratio also shifts: skin-on breast provides 61% of calories from protein and 39% from fat, versus 80% and 20% for skinless.

For chicken wings, the difference is even more pronounced. A skinless wing (21 g) has 43 calories, while a wing with skin (34 g) contains 86 calories. With skin, 60% of wing calories come from fat compared to just 36% without skin.

While chicken skin adds calories, it also provides flavor and helps keep meat moist during cooking. Some people choose to cook chicken with skin on for moisture, then remove it before eating to reduce fat intake. The skin also contains some beneficial compounds like collagen, though the high fat content may outweigh these benefits for those monitoring calorie intake.

Impact of Cooking Methods on Chicken Nutrition

The way you prepare chicken significantly affects its final nutritional value. Plain, cooked chicken is relatively low in calories and fat, but preparation methods can dramatically change this.

Consider these examples:

Chicken Thigh Comparisons:

• Roasted, skinless, boneless: 208 calories, 9.5 g fat
• Fried in batter: 238 calories, 14.2 g fat

Chicken Wing Comparisons:

• Plain, skinless, boneless: 43 calories, 1.7 g fat
• Glazed with barbecue sauce: 61 calories, 3.7 g fat
• Fried with flour coating: 103 calories, 7.1 g fat

The healthiest cooking methods that preserve chicken’s lean profile include:

• Grilling: Adds no extra fat and allows existing fat to drip away
• Baking/Roasting: Requires minimal added oil while keeping chicken moist
• Poaching: Cooks chicken in liquid without any added fat
• Steaming: Retains moisture and nutrients without additional calories
• Air Frying: Provides crispy texture with minimal oil

Methods to limit or avoid when prioritizing nutrition:

• Deep Frying: Significantly increases calorie and fat content
• Pan Frying with Heavy Oil: Adds unnecessary calories from cooking fat
• Breading: Adds carbohydrates and increases calorie absorption during frying
• Heavy Sauces: Can add sugar, sodium, and extra calories

Choosing the Right Chicken Cut for Your Dietary Goals

Different chicken cuts serve different nutritional purposes:

For Weight Loss: Choose chicken breast or tenderloins. Their high protein content promotes satiety while keeping calories low. The low fat content means you can control your fat intake through healthier sources like avocado, nuts, or olive oil.

For Muscle Building: Both chicken breast and thighs work well. Breasts provide more protein per calorie, while thighs offer additional calories for those needing higher caloric intake for muscle growth.

For Keto or Low-Carb Diets: Chicken thighs provide more fat while remaining zero-carb. The higher fat content fits well within keto macros and provides more calories for those limiting carbohydrate intake.

For Budget-Conscious Meal Planning: Chicken thighs and drumsticks typically cost less per pound than breasts while still providing excellent nutrition. Buying whole chickens and breaking them down yourself offers even greater savings.

For Meal Prep: Chicken breast works well for advance cooking, though it can dry out if overcooked. Adding moisture through marinades or cooking methods like poaching helps. Thighs remain moist even when reheated, making them ideal for weekly meal preparation.

Essential Vitamins and Minerals in Chicken

Beyond macronutrients (protein, fat, and carbohydrates), chicken provides essential micronutrients:

B Vitamins: Chicken is rich in niacin (B3), vitamin B6, and vitamin B12. These vitamins support energy metabolism, nervous system function, and red blood cell formation.

Selenium: A powerful antioxidant that supports thyroid function and immune health. A single chicken breast provides over 50% of the daily recommended intake.

Phosphorus: Essential for bone health, kidney function, and energy storage. Chicken provides approximately 20% of daily needs per serving.

Zinc: Found in higher concentrations in dark meat, zinc supports immune function, wound healing, and protein synthesis.

Iron: While not as rich as red meat, chicken provides iron, especially in dark meat cuts. The heme iron in chicken is more easily absorbed than plant-based iron sources.

Understanding Portion Sizes and Serving Recommendations

Standard serving sizes help with meal planning and macro tracking:

• A typical serving of chicken is 3-4 ounces cooked (roughly the size of a deck of cards)
• For weight loss, 3-4 oz. per meal is appropriate
• For muscle building or higher caloric needs, 6-8 oz. per meal may be suitable
• Most restaurant chicken entrees provide 6-10 oz., often more than a single serving

Remember that chicken loses approximately 25% of its weight during cooking due to moisture loss. A 4 oz. raw chicken breast becomes roughly 3 oz. when cooked.

Organic, Free-Range, and Conventional Chicken: Nutritional Differences

While organic and free-range chickens are raised differently, the nutritional differences in the meat itself are minimal. Studies show only small variations in fatty acid profiles, with free-range chickens sometimes having slightly higher omega-3 fatty acid content.

The main differences relate to:

• Antibiotic Use: Organic chickens are raised without antibiotics
• Feed Quality: Organic chickens receive organic, vegetarian feed
• Living Conditions: Free-range chickens have outdoor access

From a pure macronutrient standpoint (calories, protein, fat), conventional and organic chicken are nearly identical. Choose based on personal values, budget, and priorities regarding animal welfare and farming practices rather than expecting significant nutritional differences.

Food Safety and Proper Chicken Storage

Proper handling ensures chicken remains safe and maintains nutritional quality:

• Store raw chicken at 40°F (4°C) or below
• Use or freeze raw chicken within 1-2 days of purchase
• Frozen chicken maintains quality for up to 9 months
• Cooked chicken keeps in the refrigerator for 3-4 days
• Always cook chicken to an internal temperature of 165°F (74°C)
• Prevent cross-contamination by using separate cutting boards for raw chicken

Quick Reference: Chicken Nutrition Comparison Chart

Here’s a quick comparison of boneless, skinless chicken cuts per 3.5 oz. (100 g) serving:

• Chicken Tenderloins: 89 calories, 19 g protein, 1 g fat
• Chicken Breast: 165 calories, 31 g protein, 3.6 g fat
• Chicken Drumstick: 155 calories, 24.2 g protein, 5.7 g fat
• Chicken Thigh: 179 calories, 24.8 g protein, 8.2 g fat
• Chicken Wing: 203 calories, 30.5 g protein, 8.1 g fat
• Chicken Back: 239 calories, 26 g protein, 14 g fat

The Bottom Line

Chicken provides excellent nutrition across all cuts, making it one of the most versatile protein sources available. From ultra-lean chicken breast with 165 calories per 3.5 oz. to more flavorful thighs at 179 calories, each cut fits different dietary needs and preferences.

The key factors affecting chicken nutrition include:

• The specific cut (breast, thigh, wing, or drumstick)
• Whether skin is included (adds significant calories and fat)
• Cooking method (grilling and baking are healthiest)
• Added ingredients (sauces, breading, and marinades increase calories)

For maximum nutritional benefit, choose skinless cuts, use low-fat cooking methods, and control portions based on your individual caloric and macro needs. Whether you’re building muscle, losing weight, or simply maintaining a healthy diet, chicken offers the flexibility and nutrition to support your goals.

Remember that while chicken is nutritious, dietary variety remains important. Combine chicken with vegetables, whole grains, and healthy fats for balanced, complete meals that provide all essential nutrients your body needs.

Sources:

• USDA FoodData Central – Official nutrition database from the United States Department of Agriculture
• National Center for Biotechnology Information – Peer-reviewed research on poultry nutrition
• Nutrition.gov – USDA nutrition information and guidance
• CDC Food Safety – Guidelines for safe chicken handling and preparation