Chicken is one of the most popular protein sources in Israel – available, relatively inexpensive, easy to prepare, and fits into almost any cuisine. But behind the seemingly simple plate lies a nutritional question that occupies quite a few people: Is chicken breast really healthier than thigh, or is this a long-standing nutritional myth?
Dietitians explain: The differences do exist, but they are far more complex than one clear answer – and for most people, it's the combination of the two that is the smartest choice.
Chicken as a Central Protein Source in the Modern Diet
Protein is a cornerstone of nutrition: It is essential for muscle building, immune system function, energy, and maintaining proper metabolism. Chicken, especially breast and thigh, is considered a convenient source of high-quality protein – one that is easy to consume consistently, without burdening the digestive system and without nutritional “decision fatigue.”
Still, the choice between breast and thigh sparks debate: On one hand – lean, low-fat breast. On the other – thigh rich in flavor, fat, and micronutrients.
Nutritional Values: The Differences in Numbers
The differences between the cuts are not dramatic – but they are meaningful:
Skinless chicken breast (100 grams):
• About 106 calories
• About 22.5 grams of protein
• About 2 grams of fat
• No carbohydrates
Skinless chicken thigh (100 grams):
• About 144 calories
• About 18.6 grams of protein
• About 8 grams of fat
• No carbohydrates
In other words: Breast provides more protein with fewer calories, while the thigh contains more fat – and therefore more energy and a greater feeling of satiety.
Chicken Breast: Advantages and Disadvantages
Chicken breast is considered a “diet star” for good reason. It is lean, low in fat, and easy to incorporate into light meals – especially for those trying to lose weight or maintain low body fat percentages.
In addition, chicken breast is particularly rich in B vitamins, especially vitamin B6 and niacin (B3) – which are essential for metabolism, nervous system function, and energy production. One serving of breast can provide nearly a third of the recommended daily intake of B6 and more than half of the niacin intake.
But There Are Also Disadvantages
Precisely the leanness of chicken breast can work against it. In the absence of fat, the meal is digested more quickly – and some people may feel hungry again shortly afterward. The result can be unnecessary snacking, energy dips, or lack of satisfaction.
In addition, fat helps with the absorption of fat-soluble vitamins (A, D, E, and K). When a meal is very low in fat – their absorption is impaired.
Chicken Thigh: Advantages and Disadvantages
Chicken thigh contains less protein per gram – but provides a greater feeling of fullness. The fat in it slows digestion, contributes to stable energy over time, and helps you feel truly satisfied.
Beyond that, chicken thigh is richer in iron and zinc – minerals essential for oxygen transport in the blood, strengthening the immune system, and proper metabolic function. It also contains myoglobin – a protein that binds oxygen in muscle, characteristic of the chicken’s “dark meat.”
The Disadvantages of the Thigh
The main drawback is its saturated fat content, especially when eating the thigh with the skin. High and prolonged consumption of saturated fat may raise LDL levels (“bad” cholesterol) and increase the risk of heart disease – particularly in people with existing risk factors.
In addition, the thigh contains more calories than chicken breast, so uncontrolled consumption may make weight loss more difficult.
Weight Loss: Who Wins?
If the goal is weight loss – chicken breast is usually the classic choice. It provides a lot of protein with few calories, especially when the skin is removed and it is cooked simply.
However, many people find that actually chicken thigh in a controlled amount helps them stick to a diet over time, thanks to its flavor and satiety. Ultimately, a diet that feels like a “punishment” almost always fails.
<br>So What’s Really Better?
There is no clear-cut winner here. Chicken breast is suitable for light meals, around workouts, or on days high in fat from other sources. Chicken thigh is suitable for main meals, for people who need prolonged satiety and stable energy.
The dietitians’ conclusion is clear: Variety is the key. A combination of breast and thigh – according to needs, lifestyle, and personal preference – supports long-term health better than any rigid choice.