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Chicken Breasts vs. Chicken Thighs: Which Is Healthier?

November 03, 2025

It’s a question that sparks debate at dinner tables everywhere — which is healthier, chicken breasts or chicken thighs?

Chicken breast enthusiasts swear it’s a leaner option, while thigh supporters insist the difference isn’t that significant. But is it?

We asked Jamie Allers, RD, a registered dietitian with Hartford HealthCare’s Digestive Health Institute, to break down how these two stack up – and when it’s best to choose one over the other.

1. Calories and fat content

If you’re counting calories, chicken breast takes the lead.

In a standard 3-ounce serving, a boneless, skinless breast has about 140 calories and 3 grams of fat. Compare that to a chicken thigh, which has around 170 calories and 9 grams of fat.

“Nutritionally speaking, boneless, skinless chicken breasts do have fewer calories and fat overall,” says Allers.

But fat isn’t the enemy — in moderation, it helps your body absorb nutrients and keeps food satisfying. So while thighs are slightly higher in calories, they’re also more flavorful and less likely to dry out during cooking.

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2. Vitamins and minerals

When it comes to nutrients, both chicken breasts and thighs have a lot to offer.

Breasts contain slightly higher levels of B vitamins and minerals like niacin and phosphorus, which support metabolism and bone health. Thighs, on the other hand, win when it comes to vitamin B12 — a key nutrient for nerve function and red blood cell production.

Both cuts provide high-quality protein and essential amino acids. In other words, you can’t really go wrong — especially if you’re mixing it up throughout the week.

3. Cooking and texture

Let’s face it — not all chicken tastes the same. Breasts are leaner, but can dry out quickly if overcooked, while thighs stay juicy and tender thanks to their higher fat content.

“Chicken breasts can be a challenge to cook because they can easily dry out and be overdone,” Allers notes. “And chicken thighs, although juicier, be texturally challenging.”

If you’re looking for balance, try using both in the same recipe.

“A strategy I use sometimes is to go half and half,” Allers says. “If the recipe calls for a pound of chicken, I’ll do a half-pound of thighs and a half-pound of breasts. That way you get the added taste of the thighs but the added health benefits of the breasts.”

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4. Cost and convenience

It’s not just nutrition — your wallet might also sway your decision. Chicken thighs are typically less expensive per pound and more forgiving when cooked.

Chicken breasts, on the other hand, are a bit pricier and cook faster — making them ideal for quick meals like stir-fries or sautés.

Allers suggests matching your cut to your cooking method.

“Use boneless breasts for quick-cooking dishes like sautés and stir fries. Thighs work well in slow cooker recipes, as the method helps tenderize the meat,” she notes.

If you’re leaving the skin on for flavor, consider removing it before eating to cut down on fat — but don’t be afraid to keep it during cooking to retain moisture.

> Related: 7 Tips to Eat Healthy on a Budget

5. Hidden sodium and additives

Here’s where it pays to read the fine print. Pre-marinated or seasoned chicken can seem like a time-saver, but it often hides extra sodium, sugar and preservatives.

“If they are simple, like an olive oil, lemon, and herbs marinade, then yes,” Allers says. “But there can be added salt, sugars, preservatives and flavorings. There can often be food allergens because of additives, like some of the marinades have gluten. So definitely read the labels.”

Still, she says these options are far better than fast food or skipping meals altogether.

“If it means you won’t skip a meal, or it gives you leftovers to pack your lunch for work the next day, then go ahead. Just read the labels carefully,” she urges.

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Still not sure which to choose?

Chicken breasts and thighs both earn a spot in a healthy diet — it just depends on what you’re looking for.

Breasts are leaner and lower in calories, making them a great choice for lighter meals. Thighs offer more flavor, tenderness and B12, which makes them ideal for slow-cooked dishes or when you want something hearty.

You don’t have to pick sides — balance is key. Try alternating between both cuts or combining them for the best of both worlds. After all, variety isn’t just good for your taste buds — it’s good for your health, too.