Both chicken legs and thighs are popular chicken cuts that offer slightly different flavors, textures, and nutrients. Determining whether leg or thigh is “better” comes down to personal preference as well as how you plan to cook the chicken. Here are some key differences between chicken legs and thighs to help you decide which you might prefer.
Appearance
Chicken legs and thighs look quite different from one another:
- Chicken legs are composed of the drumstick and a portion of the thigh. The drumstick is the lower part of the leg with the bone in. The upper portion of the leg is meatier.
- Chicken thighs are composed entirely of the thigh meat. They do not contain any portion of the drumstick.
So chicken thighs will be larger, meatier pieces while chicken legs are smaller and contain more bone.
Meat to Bone Ratio
Chicken thighs have a higher ratio of meat to bone compared to chicken legs:
- Chicken thighs are almost all meat with just one bone in.
- Chicken legs have a good amount of bone weight from the drumstick.
This makes chicken thighs more economical if you want to maximize the amount of edible chicken meat per pound.
Fat Content
Chicken thighs have a higher fat content than chicken legs. Here’s how they compare:
| Cut | Total Fat |
|---|---|
| Chicken thigh (with skin) | 15g |
| Chicken leg (with skin) | 9g |
The higher fat content in the skin and meat gives chicken thighs more flavor and a moister texture when cooked. Chicken legs will be slightly leaner.
Calories
Due to their higher fat content, chicken thighs are also slightly higher in calories than chicken legs:
| Cut | Calories (100g) |
|---|---|
| Chicken thigh (with skin) | 239 |
| Chicken leg (with skin) | 220 |
However, both are considered relatively low calorie options for getting protein in your diet.
Taste
In terms of flavor, thighs and legs offer some subtle differences:
- Chicken thighs tend to have a richer, deeper chicken flavor thanks to their higher fat content and skin.
- Chicken legs have a flavor that leans slightly more towards the bone marrow taste.
Both can provide juicy, delicious meat with crispy, savory skin when cooked properly. Which you find tastier may simply come down to your preferences.
Texture
Chicken thighs and legs can differ slightly in texture too:
- Chicken thighs are often considered more tender and moist due to their higher fat content.
- Chicken legs can be slightly chewier in texture, especially the drumsticks.
However, both cuts become tender, juicy, and flavorful when cooked correctly using moist heat cooking methods like braising or simmering in soups, stews, or curries.
Versatility
In terms of versatility in recipes, chicken thighs and legs can typically be used interchangeably:
- They both work well in any recipe calling for bone-in chicken pieces, like oven baked chicken, chicken casseroles, stir fries, etc.
- They can be used in curries, soups, stews, and more.
- They are great for grilling, roasting, frying, and other cooking methods.
Legs may be better suited for stews since they won’t fall apart as easily when simmered for a long time. But thighs and legs can usually substitute for each other seamlessly.
Price
Chicken thighs are often more expensive pound for pound than chicken legs. Some average pricing:
- Chicken thighs – $3-4/lb
- Chicken legs – $2-3/lb
The exact price can vary based on your location and retailer. But chicken legs tend to be the more budget friendly option while still providing great flavor and nutrition.
Nutrition
Chicken thighs and legs have broadly similar nutritional profiles, providing a good source of protein, vitamins, and minerals. Some key nutrients:
Protein
They both provide a high amount of protein per serving:
- Chicken thighs – 18g protein (3 oz serving)
- Chicken legs – 15g protein (3 oz serving)
This makes them an excellent choice post-workout or as part of a high protein diet.
B Vitamins
Chicken contains a number of important B vitamins like B3, B6, and B12. These support energy levels, brain health, and more. Thighs contain slightly higher amounts than legs.
Iron
Chicken provides heme iron, which is more readily absorbed than plant sources. Thighs contain approximately 1mg per serving versus 0.5mg in chicken legs.
Zinc
Zinc supports immune function and wound healing. Legs and thighs contain approximately 1.5mg and 1mg of zinc per serving respectively.
Health Benefits
Beyond their stellar nutrition profile, chicken thighs and legs offer some additional health benefits:
- Lean protein – Excellent for building muscle, controlling hunger, and supporting weight management.
- Anti-inflammatory fats – Chicken contains monounsaturated and polyunsaturated fats that can help reduce inflammation.
- Lower in saturated fat – Compared to red meat and processed meats, chicken is lower in saturated fat.
So both chicken thighs and legs can fit into a healthy diet and provide important nutrients.
Cooking Tips
To get the best results when cooking chicken thighs or legs, keep these tips in mind:
- Use a meat thermometer – Cook to an internal temperature of 165F for safety.
- Avoid overcooking – This can cause dry, rubbery meat.
- Use moist heat methods – Braising, stewing, simmering all tenderize the meat.
- Remove skin for lower fat – But keep skin on for added flavor during cooking if desired.
- Enhance flavor – Brine chicken before cooking for added moisture and flavor.
- Rest before serving – Let chicken rest 5-10 minutes before slicing for juicier meat.
Conclusion
So in the chicken leg versus thigh debate, is one better than the other? The answer really depends on your taste preferences and what you plan to use the chicken for. Here are some final thoughts:
- Chicken thighs tend to be more tender, moist, and flavorful.
- Chicken legs offer great taste at a better value.
- Thighs work well in dishes where you want succulent meat that won’t dry out.
- Legs are great budget-friendly additions to casseroles, soups, stews and more.
Since they can easily be interchanged in recipes, your best bet is to sample each and decide which you like better. That way you can stock up on the right chicken cut for your cooking needs.