High-Quality Protein for the Whole Family

Karen Scheepers
3 days ago
10 min read

When it comes to feeding your family with healthy, high-quality protein, chicken is a top choice. All cuts of chicken are rich in complete proteins, in fact, every part of the chicken provides roughly 20–30 grams of protein per 100 grams when cooked. That means whether you prefer lean white meat or flavorful dark meat, you’re getting a substantial protein boost in each serving. This is great news for parents looking to prepare nutritious meals that keep everyone full and energized.

Did you know?

Health experts say eating about 25–30 grams of protein per meal helps maintain muscle and keep you feeling full. That’s roughly the amount you get from a 100-gram serving of most chicken cuts.

In this article, we’ll tour through the most common chicken cuts, from the famous breast to the humble liver and uncover how much protein each contains (per 100g portion) along with other nutritional facts. We’ll also compare these cuts side by side and offer tips on which to choose for various diets (whether you’re aiming for high protein, low fat or a bit more flavor and richness). By the end, you’ll have a clear picture of which chicken cut best fits your family’s needs, all backed by research and credible sources. Let’s cut to the chase and see how each part of the chicken stacks up.

Chicken Breast: The Lean Protein Powerhouse

If there’s a superstar in the chicken world, it’s the chicken breast. This cut is a large, meaty portion from the chicken’s chest, and it’s classified as white meat due to its pale color when cooked. Families often favor breast meat because of its mild flavor and versatility, you can grill it, bake it, dice it into stir-fries, or toss it in salads.

Nutritionally, chicken breast is famous for being high in protein and low in fat. A 100-gram serving of cooked, skinless chicken breast provides about 31 grams of protein and just around 3.6 grams of fat healthline.com. In fact, about 80% of the calories in chicken breast come from protein, a testament to how lean it is.

This makes breast fillet a top pick for people trying to build muscle or lose weight, since you get a lot of protein without a lot of extra calories. By comparison, the fat content is minimal, especially if you remove the skin (the skin is where most of the fat lives).

To put it simply, chicken breast is the most protein-rich part of the bird on a per-weight basis. Nutritionists often recommend it for those on high-protein diets, for example, a fitness enthusiast or a parent meal-prepping healthy lunches. The meat is also very tender when cooked right, though it can dry out if overcooked due to the low fat content.

One thing to keep in mind: because chicken breast is so lean, it has a milder taste than fattier cuts. Marinades, herbs, and spices can be your best friends to boost flavor without adding many calories. But if done properly, a simple roasted chicken breast can be both juicy and satisfying.

Dietary tip: If you’re watching calories or fat, skinless chicken breast is your best friend. It delivers maximum protein for minimal fat. For example, one medium breast (about 172g cooked) packs over 50g of protein but only about 6g of fat. No wonder it’s an “excellent choice for people trying to lose weight,” as Healthline reports healthline.com. At Chubby Chick Premium, health-conscious shoppers often fill their baskets with breasts, knowing it’s a smart, lean protein choice for the whole family.

Chicken Thigh: Juicy and Flavorful with Moderate Protein

This cut comes from the upper leg of the chicken (above the knee joint) and is considered dark meat. You can see the difference in color even when raw, thighs have a pinkish hue that turns richer and brownish when cooked, due to higher myoglobin content in the muscles.

Many family cooks love thighs because they are juicier and more flavorful than breast meat. The extra fat in thigh meat keeps it tender during cooking, so it’s harder to dry out. Thighs are perfect for roasting, grilling, or slow-cooking, think of barbecue chicken pieces or hearty stews.

In terms of protein, chicken thighs hold their own pretty well. Per 100g cooked, a skinless chicken thigh provides about 25 grams of protein healthline.com. That’s slightly less than breast on the same weight, but still a high-protein food by any standard. Along with that protein, the same 100g of thigh contains roughly 8 grams of fat , which is higher than the ~3.6g in breast.

The higher fat content is what gives thighs about 179 calories per 100g, compared to 165 calories for the lean breast portion In other words, around 55% of the calories in thighs come from protein and 45% from fat healthline.com, whereas breast was about 80% protein calories. This is still a pretty good ratio for a protein-rich food, but it’s a bit less lean.

What does this mean for your diet? If you’re looking for a balance of protein and flavor, thighs are a great choice. They deliver plenty of protein, and the extra fat can help you feel satisfied and add richness to dishes. For families, kids often enjoy the moist texture of thigh meat (it’s more forgiving if slightly overcooked, staying tender).

From a health standpoint, chicken thighs are still relatively low in saturated fat and provide essential nutrients like iron and zinc found in dark meat. Just keep in mind that with skin on, a thigh’s fat content doubles, a 100g thigh with skin jumps to about 16.5g of fat, adding extra calories. Removing the skin or choosing skinless thigh pieces can cut back on unnecessary fat if you’re watching your intake.

Dietary tip: For a moderate-fat, high-protein diet, chicken thighs are ideal. They’re popular in keto and low-carb diets where a bit more fat is welcome. If you’re aiming to trim fat but still want dark meat’s flavor, just remove the skin before cooking. This simple step dramatically lowers the fat and calorie content healthline.com while keeping all that great protein. Enjoy thighs grilled or baked with herbs, their rich taste means you can get away with lighter seasoning and still have a delicious meal.

Chicken Drumstick: Kid-Friendly and Balanced

Drumsticks are the lower part of the chicken’s leg (the portion below the knee joint). If you imagine a classic fried chicken piece with a handy built-in “handle,” that’s the drumstick. Many families consider drumsticks a favorite, they’re fun to eat (especially for kids who can grab them by the bone), full of flavor, and usually more affordable than breast cuts. Drumsticks are also dark meat, like thighs, with meat that is tender and succulent, especially when cooked on the bone.

Nutritionally, chicken drumsticks offer a very balanced profile. For each 100g of drumstick meat (cooked, skinless), you get about 24 grams of protein and around 5–6 grams of fat. That comes out to roughly 155 calories per 100g serving healthline.com. In calorie terms, about 65% of a drumstick’s calories come from protein and 35% from fat.

This places drumsticks in between breasts and thighs in leanness, not as ultra-lean as a breast, but slightly leaner than a thigh. However, drumsticks are often sold with the skin on, and if you leave the skin on, the fat will be higher (similar to thighs, the skin on a drumstick can add a lot of extra fat and about 40 more calories per 100g).

From a diet perspective, drumsticks can fit into pretty much any meal plan in moderation. They provide a good dose of high-quality protein along with some fat for satiety. If you’re feeding growing children, drumsticks are fantastic, the protein supports growth, and kids often love the taste and ease of eating.

Just one medium drumstick (without breading or deep-frying) can provide around 12 grams of protein or more, which is great for a child’s portion. Athletes or active adults can also enjoy drumsticks for recovery protein, though you might need a couple of them to equal the protein in one large breast fillet.

Dietary tip: Use drumsticks as a versatile mid-range option. Trying to build muscle? Have a couple of roasted drumsticks as a post-workout meal for ~20–25g protein. Watching your weight? Remove the skin and bake or grill them to keep the fat low, skinless drumsticks are actually quite lean healthline.com. And if you’re planning a family barbecue, drumsticks can be a healthier alternative to sausages or burgers while still being crowd-pleasers. They pair wonderfully with marinades (teriyaki, BBQ sauce, etc.), but remember that breading and frying will add calories that aren’t counted in these plain nutrition stats. Stick to roasting, grilling, or air-frying to maximize the health benefits.

Chicken Wings: Small Treat, Surprisingly High Protein

Chicken wings might be synonymous with game-day snacks or party platters, but they’re also a notable source of protein given their size. A chicken wing actually has three parts, the drumette (the meaty mini-drumstick part that attaches to the body), the flat or wingette (the middle part with two small bones), and the tip (often discarded or used for stock).

Typically, when we talk about “wings” as a food, we’re referring to drumettes and flats. These are dark-meat cuts with a good bit of skin. Wings are usually cooked with the skin on (for that crispy, finger-licking goodness), but here we’ll consider the plain values without sauces or batter.

It may surprise you that per 100 grams of edible chicken wing (cooked, without heavy sauces), you get about 30.5 grams of protein That’s almost on par with the mighty breast! However, note that 100g of de-boned wing meat is more than a couple of wings, an average chicken wing (with bone and skin) weighs much less. For reference, one skinless wing (boneless) has about 6.4g protein healthline.com, so to eat 100g worth of wing meat you’d need several pieces. Still, wings are protein-dense for their weight.

They do come with roughly 8 grams of fat per 100g, since the skin is usually attached and contributes fat. That yields about 203 calories in 100g of cooked wing, with approximately 64% of those calories from protein healthline.com. If you eat the wings with the skin, you’ll get more fat, for example, one wing with skin has about twice the calories of a skinless wing (because the skin is pure fat and adds 100% extra calories in that bite). So, as indulgent as wings can be, the meat itself is lean; it’s the fatty skin (and any frying) that can turn wings into a calorie bomb.

For families, wings are often seen as an occasional treat or party food, rather than the centerpiece of a meal, mostly because they are smaller and have bones, so you need many to fill you up. However, they can be part of a healthy meal if prepared wisely. For example, baking or grilling wings (instead of deep-frying) and using a dry rub or a light sauce can keep them on the lighter side. If you remove the skin, you’ll drastically cut down the fat, though you also lose some of that signature crispy texture.

Dietary tip: If you love wings but want to stay healthy, try this: oven-bake the wings and then toss them in a flavorful low-calorie sauce (like hot sauce mixed with a little honey and vinegar). By not frying, you avoid extra oil, and by controlling the sauce, you dodge excessive sugar or salt. The result is a batch of protein-packed wings that can absolutely fit into a balanced diet. And remember, it’s all about portion, a few wings alongside a salad or veggies can be part of a nutritious dinner. So yes, you can treat the family to wing night without guilt, just by tweaking the cooking method!

Which cut should you choose? The answer depends on your dietary goals and taste preferences:

If you want the highest protein with the least fat (for example, if you’re on a strict low-fat diet, trying to lose weight, or need to up your protein for muscle building), then go for skinless chicken breast. It’s the lean champion healthline.com. You’ll get pure protein without much else. Just be mindful to cook it properly and add seasonings so it doesn’t end up too dry or bland. Grilled or poached breast, sliced over a salad or in a wrap, is a perfect lean protein meal.

If you value flavor and tenderness, and don’t mind a bit more fat, chicken thighs or drumsticks are excellent. They still pack a lot of protein but come with extra juiciness. For most family meals, the difference between 25g and 31g of protein per 100g (thigh vs. breast) isn’t huge, both are great sources of protein. So it’s okay to choose thighs/drumsticks if that’s what the family prefers, especially if it means everyone enjoys the meal. You can always remove visible skin fat to lighten them up. As one source puts it, thighs are “juicier and more flavorful than chicken breast due to higher fat content” healthline.com, so they’re often worth it for taste.

If you’re cooking for kids or picky eaters, drumsticks and wings can be a fun option. Kids often love holding a drumstick or wing. These cuts have a bit more fat (especially wings), but they deliver plenty of protein to fuel growth. Just avoid heavily breaded/fried versions on a regular basis, instead, try roasting them with mild seasonings. Dark meat (thighs, drumsticks, wings) also contains more vitamin B12 and iron than white meat, which are important nutrients for growing children and for adults too. So there’s a nutritional advantage to including some dark meat in the diet beyond just protein.
If someone in your family is on a keto or low-carb diet, higher-fat cuts like thighs with skin or wings (with skin) can actually be useful. The extra fat isn’t a problem in those diets; in fact, it helps meet their energy needs. On the flip side, if someone needs a low-fat diet for heart health, sticking to skinless white meat (breasts and tenderloins) and lean preparations (boiling, grilling, baking) would be the way to go, as they have the least saturated fat.

At the end of the day, any chicken cut can be part of a healthy diet – it’s more about how you cook it and what you pair it with. For a balanced family meal, you might mix and match: perhaps grill a few breasts and a few thighs together, so everyone gets what they like, and serve with plenty of veggies on the side. Remember that chicken (especially lean breast) tends to take on flavors well, so you can keep meals interesting with different marinades or spices while still relying on this familiar protein.

Chubby Chick Premium, offers a range of chicken cuts, from trimmed breasts to party wings, so you can pick what works best for your meal plan.

The staff at Chubby Chick Premium often remind shoppers that not all chicken cuts are created equal, each cut has its own mix of protein, fat, and nutrients, which can suit different dietary needs and taste preferences.

By understanding the protein content and nutrition of each cut, you’re empowered to make the best choice for your family’s health and taste buds. Happy cooking, and here’s to many wholesome chicken dinners ahead.