Chicken is one of the most consumed meats globally. The chicken breast is one of the most nutritious cuts of chicken. But how much protein do you get from a 100g serving of cooked chicken breast?
According to the USDA, 3.5 ounces (100 gram) serving of chicken breast provides 31g of protein, 165 calories, and 3.6 grams of fat. This is one of the highest among all the cuts of a chicken.
However, the chicken comes in different cuts, including breasts, wings, thighs, and drumsticks. Each cut contains a different amount of protein, calories, and fat, and each works best for different purposes.
In this article, I will discuss chicken breasts, thighs, wings, and drumsticks. Also, their nutritional value and which cut is more beneficial for you.
What are chicken breasts?
This is a lean cut of meat gotten from the pectoral muscle on the chest region of the chicken. A whole chicken contains one chicken breast with two halves, which are separated during the butchering process and sold as individual breasts.
This versatile cut can be grilled, fried, baked, roasted, barbecued, and boiled in several ways. Given its desirable health benefits, boneless chicken breast meat is the most expensive cut in comparison to chicken thighs, wings, and drumsticks.
Chicken breast is popular among people who want to lose weight. They have a high amount of protein and low-calorie contents, which means you can eat more chicken without worrying about consuming too much calories.
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Nutritional information on chicken breasts
According to the USDA, 100 gram serving of cooked chicken breasts contains;
- 31g of protein
- 165 calories
- 3.6g of fat
- 78mg of cholesterol
- 89mg of sodium
Chicken breast is also a good source of vitamin B, vitamin D, calcium, zinc, iron, and trace amounts of vitamin C and vitamin A.
In comparison to most red meats, this cut contains two to three times more polyunsaturated fat and monounsaturated fats. These fats are healthier than those found in red meat.
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What are chicken thighs?
This is a popular type of chicken cut from the top section of the chicken leg. You can cook thighs in different ways, such as grilling, roasting, braising, and frying. They are eaten as part of countless cuisines around the world.
Chicken thighs have a slightly darker color than chicken breasts, and this is because the legs contain more myoglobin.
Nutritional information on chicken thighs
The following nutrition information is provided by the USDA for 100 gram serving of thighs;
- Protein: 20.9g
- Calories: 209
- Fat: 9g
- Sodium: 234mg
- Selenium: 16.2mg
- Niacin: 3.8mg
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What are chicken drumsticks?
The drumsticks are part of the lower section of the legs. Similar to thighs, drumsticks are a fattier and tougher cut of meat compared to lean chicken breast. Although, they come with a lot more flavor.
Nutritional information on chicken drumsticks
The following nutrition information is provided by the USDA for 100 grams serving of drumsticks;
- Protein: 28.2g
- Calories: 172
- Fat: 10.2g
- Sodium: 288mg
- Carbohydrates: 0.1g
- Sugars: 0.1g
- Selenium: 19.2mg
- Niacin: 4.5mg
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What are chicken wings?
This is the upper arm extending out from the body of the chicken. It consists of three parts; the wingette, the drumette, and the wing tip. They are often eaten as snacks or bar food.
Nutritional information on chicken wings
The USDA provides the following nutrition information for 100 gram serving of wings.
- Protein: 30.2g
- Calories: 216
- Fat: 18g
- Sodium: 87.3mg
- Carbohydrates: 0g
- Selenium: 21.7mg
- Niacin: 5.4mg
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Which cut is more beneficial to you?
Just as all cuts of chicken are great sources of protein, some are leaner. The extra fat in the thighs, drumsticks, and wings can benefit some goals but obstruct others.
If you are trying to lose weight, then chicken breast is the best option for you. It is the leanest part of a chicken, this means it has the most protein and the fewest amount of calories.
However, people who follow low-carb diets will benefit from eating fattier cuts of chicken, as they need more fat in their diet plan.
If you plan to build muscle and gain weight, you will need to eat more calories than your body burns daily. People who fall into this category can benefit from eating fattier cuts of chicken since they contain more calories.
People who want to maintain their muscle mass or improve recovery will benefit from eating chicken breast. This is because it contains the most protein by weight, which is an important factor when it comes to choosing which cut of chicken to eat.
FAQs
Which cut of chicken has the highest protein?
The chicken breast has the highest amount of protein.
What are the best ways of preparing chicken breast?
Roasting, poaching, broiling, and grilling are generally the healthiest preparation methods if you want to limit fat in your meal.
Are there other healthy protein meat?
Of course, there are. Pork and lamb are full of proteins.
What is the daily recommended intake of protein?
For an adult, the recommended daily intake is 50 to 70g.
Conclusion: Protein in 100g chicken breast cooked
A 100g serving of cooked chicken breast contains 31g of protein, which your body needs for numerous activities.
The chicken breast is lean meat and has the most amount of protein by weight, this makes it ideal for people who want to lose weight, maintain muscle mass, and hasten recovery.
Fattier cuts of chicken like the thigh, drumstick, and wings have less protein and more calories, which make them better for people wanting to build muscle or gain weight.
I hope you enjoyed this article. If you did, you should also see if chicken is bad for gout.
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