How Many Calories are in Chicken? Breast, Thigh, Wing, and More

Introduction

Chicken is one of the most popular meats in the world, and for a good reason. It is affordable, easy to cook, and packed with protein. Whether you are trying to build muscle, lose fat, or just eat healthier, chicken often shows up on your plate. But not all parts of the chicken are the same. A chicken breast does not have the same calories as chicken thigh nutrition, wing, or leg. Even the way you cook your chicken, grilled, fried, or baked, can change its nutrition.

So if you have ever asked, “How many calories are in chicken?” Or “Is chicken thigh healthy or not?”. This guide is for you. We’ll break down the calories, protein, and fat in different chicken parts, explain the impact of skin and cooking methods, and help you choose what’s right for your goals.

Chicken Breast

Chicken breast is one of the leanest and healthiest parts of the chicken. That is why it is super popular with athletes, fitness lovers, and anyone trying to eat clean. A skinless, boneless chicken breast weighing about 3.5 ounces (100 grams) has:

• Calories: 165
• Protein: 31 grams
• Fat: 3.6 grams
• Carbs: 0 grams

But once you cook it, especially by baking or grilling, the weight shrinks and the calories become more concentrated. That’s why many nutrition labels show cooked chicken breast as having around 284 calories per 3.5 oz.

The protein in chicken breast is considered high quality because it includes all 9 essential amino acids your body needs to build and repair muscle. According to Healthline’s guide on protein in chicken, chicken is one of the most efficient and lean sources of protein available. Plus, it’s low in fat, especially when you remove the skin. If you are wondering how many calories are in a chicken breast overall, here is a quick chart:

So, when comparing chicken breast vs thigh nutrition, the breast wins for lower fat and higher lean protein. It is a top pick for weight loss and muscle-building diets.

Chicken Thigh

Chicken thighs are juicy, flavourful, and often preferred over chicken breasts because of their taste and tenderness. But how do they compare when it comes to nutrition?

A boneless, skinless chicken thigh (about 3.5 ounces or 100 grams, cooked) contains:

• Calories: 208
• Protein: 26 grams
• Fat: 10.9 grams
• Carbs: 0 grams

As you can see, chicken thigh nutrition has slightly fewer grams of protein than breast, but it is higher in fat. That is why it tastes richer and stays moist even when cooked for a long time. Want to know how many calories are in different sizes of chicken thighs? Here’s a quick breakdown:

If you leave the chicken thigh skin on, the calorie count increases. The chicken thigh skin nutrition adds about 50–70 extra calories depending on the size.

While chicken thighs are higher in fat, they also provide more iron and zinc than breasts. That’s great for energy and immune health.

So, are chicken thighs healthy? Especially if you trim the fat and cook it the right way. It is all about balance and how you prepare them.

Chicken Wing

Chicken wings are super popular, especially at parties or when watching a game. But have you ever stopped to wonder how many calories are hiding in those tasty little bites?

A single cooked chicken wing (without skin or breading) has about:

• Calories: 43
• Protein: 6.4 grams
• Fat: 1.7 grams
• Carbs: 0 grams

If you leave the skin on, the calories go up quickly. A chicken wing with skin can have 80–100 calories per piece, depending on size. And if it’s fried, that number can easily double. Here’s a simple breakdown per wing:

Fried chicken thigh nutrition and fried chicken wing calories can add up, especially with sauces like buffalo or ranch. That’s why it’s better to bake, grill, or air-fry them at home.

So, are chicken wings healthy? They can be if you skip the deep fryer and do not overdo the sauce. One or two wings are fine, but eating 10+ in one sitting? That’s where the extra fat and calories sneak in.

Chicken Leg

Chicken legs are another favourite cut, especially for kids and family dinners. They’re juicy, easy to cook, and fun to eat. But how many calories are you getting from one? A medium-cooked leg (skinless) gives you:

• Calories: 149
• Protein: 22 grams
• Fat: 7.7 grams
• Carbs: 0 grams

Now, if you keep the skin on, the calorie count jumps. A leg with skin can have up to 180–200 calories, mostly from the added fat in the skin.

Just like with thighs and wings, how you cook it also matters. A fried chicken drumstick could have 250–300+ calories, depending on the batter and oil used. Here’s a comparison:

Boneless, skinless chicken thighs and drumsticks nutrition are often compared because both are flavourful and slightly higher in fat than chicken breast. But legs still offer good protein and can be part of a balanced meal, especially if baked or grilled.

In short, chicken legs are healthy when cooked right and eaten in moderation. Just skip the deep fryer if you are trying to eat lighter.

Other Cuts of Chicken

While chicken breast, thigh, drumstick, and wings are the most common, there are other parts of the chicken you might come across, each with different nutritional profiles.

Chicken Tenderloin

This is the small strip of muscle found under the chicken breast. It is lean, soft, and often used in kids’ meals or fried tenders. A 3-ounce serving of cooked chicken tenderloin contains:

• Calories: 130
• Protein: 22 grams
• Fat: 2.5 grams

It’s very similar to the breast in terms of calories and protein but slightly more tender and faster to cook.

Chicken Back

It is not usually eaten on its own but used in stocks and soups. It contains more bone than meat, so it is not a big source of protein. However, it does add flavour and collagen to broths.

Chicken Gizzard and Liver (Organ Meat)

These are nutrient-dense, but not everyone enjoys the taste.

Chicken liver (1 ounce cooked):

• Calories: 45
• Protein: 7 grams
• High in Vitamin A, iron, and B12

Chicken gizzard (3 ounces cooked):

• Calories: 135
• Protein: 21 grams
• Very low in fat

Organ meats are great for those who want a vitamin boost, but because the liver is high in cholesterol, it should be eaten in moderation.

Chicken Neck and Feet

Popular in some cuisines, these are not protein-rich but are used in soups for collagen and flavour.

In short, while the main chicken cuts give you the most meat and nutrition, the less common parts can also be useful, especially for making nutritious soups or boosting your vitamin intake.

Chicken Skin Adds Calories

If you’re trying to cut back on calories or fat, the chicken skin is something to think about. While it’s crispy and tasty when roasted or fried, it adds a good chunk of fat and calories to your meal. Let’s break it down:

Chicken Breast With vs Without Skin

3.5 oz (100g) Chicken Breast (Skinless, Cooked):

• Calories: 165
• Fat: 3.5g
• Protein: 31g

3.5 oz (100g) Chicken Breast (With Skin, Cooked):

• Calories: 197
• Fat: 7.8g
• Protein: 29g

That’s nearly 30 more calories and twice the fat just from the skin!

Chicken Thigh With vs Without Skin

• Without Skin (Cooked): 208 calories per 3.5 oz
• With Skin (Cooked): 229 calories per 3.5 oz

So the difference isn’t huge in thighs, but it still adds up if you’re watching calories or fat intake.

Looking to boost your protein intake? Explore our guide to the best high-protein foods that support muscle growth, fat loss, and all-day energy.

Is Chicken Skin Bad?

Not really; it contains healthy unsaturated fats too, not just the bad ones. So if you like it and eat it in moderation, it’s fine. Just be aware of what it adds to your plate.

Tip: If you are cooking for weight loss or on a low-fat diet, go for skinless chicken. But if you are bulking or need more calories, the skin can help.

How You Cook Your Chicken Matters

Chicken is healthy, but how you cook it can change everything. The cooking method can make a big difference in how many calories and fat you end up eating. Let’s look at a few examples:

Grilled Chicken

Grilling is one of the healthiest ways to cook chicken. It keeps the calories low because you don’t need much oil, and the extra fat drips off while cooking. Plus, it locks in flavour without adding anything extra.

• Best For: Weight loss, clean eating
• Calories (3.5 oz grilled breast): 165

Baked Chicken

Baking is another great choice. It uses a small amount of oil or none at all, and you can season it any way you like.

• Best For: Meal prep, family meals
• Calories (baked, skinless thigh): 208
• Calories (baked, with skin): 229

Fried Chicken

Frying makes chicken crispy and delicious, but it also adds a lot of calories and fat because of the oil. Even if you start with lean cuts like breast, frying can double the calorie count.

• Calories (3.5 oz fried thigh with skin): 300–320
• Downside: High in saturated fat and sodium if breaded

Boiled or Steamed Chicken

These are super low-fat methods. You just cook the chicken in water or steam, which adds no oil and keeps calories low. But it may not be as flavourful unless you season it well or add herbs.

• Best For: Low-fat diets, strict calorie control
• Calories (boiled breast): 150–165

Rotisserie Chicken

Rotisserie chicken can be a healthy and easy option if you skip the skin. The skin is often seasoned with a lot of salt and sometimes sugar.

• Calories (with skin): 220+ per 3.5 oz
• Calories (without skin): 165 per 3.5 oz

Quick Tip: If you are trying to eat healthier, go for grilled, baked, or steamed chicken. Try to avoid fried and heavily processed chicken products like nuggets or patties.

Are Chicken Thighs Healthy?

Yes, chicken thighs can be healthy, it just depends on how you prepare them and what your goals are. Chicken thighs have more fat than chicken breasts, especially if you leave the skin on. But that fat isn’t all bad. Some of it is healthy unsaturated fat that your body needs. And because of the extra fat, chicken thighs taste richer and stay juicy when cooked. That’s why many people love them more than breasts. Chicken thighs are also packed with important nutrients like:

• Iron: helps carry oxygen in your blood
• Zinc: supports your immune system
• B Vitamins: help turn food into energy

So while they’re not as lean as chicken breasts, chicken thighs are still a nutritious choice when eaten in moderation. If you cook them right and balance them with veggies or whole grains, they can be part of a strong, healthy diet.

FAQs About Chicken Nutrition

The Bottom Line

Chicken is a great food if you are trying to eat healthy. It is packed with protein, easy to cook, and fits into almost any meal. But not all chicken parts are the same. If you are counting calories or trying to build muscle, chicken breast is your best option. It’s lean, high in protein, and low in fat.

Chicken thighs have more fat and slightly fewer grams of protein, but they also bring more flavour. They can still be part of a healthy diet, especially if you remove the skin and choose a smart way to cook them, like grilling or baking. Wings and drumsticks are also tasty, but watch out for fried versions, they can pack on extra calories fast.

And don’t forget: how you cook your chicken matters just as much as the cut. Frying adds more fat and calories, while grilling or steaming keeps it light and healthy.

In the end, chicken can be a smart, high-protein food whether you are building muscle, losing fat, or just eating better. The key is making smart choices with the cuts, the skin, and the cooking method.