Eating chicken is the best part of being a non-vegetarian. Not only chicken is the most palatable dish out there, but it also contains some of the most needed proteins for bodybuilding and strength training. Out of the chicken food items, chicken legs are extremely popular.
However, there is a lot of confusion between chicken breast and chicken legs and as to which one is better especially when it comes to your protein intake. Therefore, for proper toning and building up of your body, it is better to realize which one is better, chicken breast v/s chicken legs and discard all the myths that are associated with this.
As such chicken is a rich source of dietary protein, but it is important to know the number of calories and proteins that are contained in chicken breasts and chicken legs.
How much protein do you consume while eating chicken breast?
Chicken breast is extremely popular amongst people who are into bodybuilding and strength training. It is believed that a skinless chicken breast contains 54 grams of protein and 284 calories. Here, people consume 80% of the calories from protein and 20% from healthy fat. In addition to this, a three-ounce skinless chicken breast contains 140 calories, three grams of fat and one gram of saturated fat.
Not only this, but chicken breast is also a very rich source of phosphorus. Now, phosphorus is extremely essential for maintaining healthy bones and teeth. Chicken breasts have also proved to reduce tiredness and fatigue. It can do so as it contains vitamin B3 which helps in providing energy and does not let the body fall into apathy.
You can consume chicken breasts in a variety of ways, as it is prepared on the grill, in a skillet, in the oven and even in an instant pot. Due to the minimum content of fats in chicken breasts, they stick more to the surface of grills and pans. To prevent them from sticking, you need to add extra fat to them.
How much protein do you consume while eating chicken legs?
Now, chicken legs consist of two parts: chicken thighs and chicken drumsticks. Chicken drumsticks are the lower part of the legs which are also called ‘calf’, which are commonly popular among Indians by the name of ‘leg piece’.
In terms of price, the chicken thigh is slightly cheaper than chicken breasts. It is believed that one skinless and boneless chicken thigh has 13.5 grams of protein and 109 calories. Therefore, 53% of calories are derived from protein whereas the remaining is derived from fats. In addition to this, a three-ounce chicken thigh will consist of 170 calories and 9 grams of fat.
In addition to this, chicken thighs are slightly darker in color than chicken breasts, due to the increased percentage of myoglobin in them and increased activity. Due to the presence of myoglobin, the thighs are more reddish and there is an increased amount of oxygen in them.
Chicken thighs are also suitable for those who are suffering from an iron deficiency. Apart from this, it is a rich source of zinc which advocates healthy skin and nails.
When it comes to chicken drumsticks without skin or bones, it contains 12.4 grams of protein and 76 calories. Therefore, 70% of the calories come from protein whereas the remaining comes from fats.
Chicken Breasts and chicken legs: Which one is better?
Any part of the chicken is a rich source of protein, which helps in achieving fitness and health goals. Even if there is extra fat stored in chicken legs, it is still healthy. However, it is better to create a balance between the parts of your chicken and your fitness goals.
If you want to lose weight, then you must try to inculcate chicken breasts more than any other part of your diet. As it is the leanest part of the chicken, it has a minimum amount of calories and a maximum amount of proteins.
It is also the most appropriate option for those who are into muscle building and other people who are participating in bodybuilding contests due to low-calorie count. If you are following a ketogenic diet or a low-carbohydrate diet, then you need to inculcate chicken legs more in your diet.
In a keto diet, the consumption of healthy fats should be more than proteins or carbohydrates. Therefore, in a low-carb diet, make sure that you are consuming more healthy fats and low carbohydrates.
Nonetheless, if you want to build more muscles or gain weight rapidly, you need to focus on consuming those chicken parts where the calorie count is more. If the consumption of your calories is more than the calories you burn, you will be able to build more muscle.
Therefore, the one noticeable difference between chicken breasts and chicken legs is in terms of its fat content. Chicken legs contain more healthy fat content, in comparison to chicken breasts. Apart from the fat content, chicken legs and breasts contain an almost similar amount of iron, sodium and good cholesterol.
Be that as it may, if you want to compare chicken legs and breasts in the terms of their flavor, then obviously chicken thighs are champions over here. As they are dark meat, they have a strong flavor.
On the other hand, if you are talking about chicken breasts, then a boneless and skinless chicken breast, even if it is cooked, will turn out to be dry and chewy. You might want to add some relish like salt and peppers to it.
Who is the final winner in the contest: Chicken breasts V/S Chicken legs?
Chicken breasts and chicken legs have more or less the same nutritional values. However, if you want to focus more on the healthier option between the two, then chicken breasts are the one for you. (That rhymed, though!)
Chicken breasts have low-calorie content, a rich source of proteins, low-fat content and high in good cholesterol. Due to high protein content with low fat and calorie count, your body remains more energized throughout the day, which will help you to complete all your workouts.
However, there is no strict rule here to eat chicken breasts only. You can also eat chicken legs, but for a healthier option, chicken breasts are the one for you.