🍗 Chicken vs Mutton: Which Is Healthier and Higher in Protein?

Balasahana Suresh
Meat lovers often debate: Chicken or mutton? While both are excellent sources of protein, they differ in fat content, calorie count, vitamins, and minerals. Understanding these differences can help you make healthier choices based on your goals — whether it’s building muscle, losing weight, or boosting overall nutrition.

🥩 Protein Content

Meat Type

Protein (per 100g, cooked)

Chicken (skinless, breast)

~31g

Chicken (thigh, skinless)

~26g

Mutton (lean)

~25g

Mutton (regular)

~24g

Takeaway:

  • Chicken breast has the highest protein-to-calorie ratio, making it ideal for muscle building and weight loss.
  • Mutton is slightly lower in protein but richer in other nutrients.
🔥 Calories and Fat Content

Meat Type

Calories (per 100g)

Fat (g)

Saturated Fat (g)

Chicken breast

~165

3.6

1

Chicken thigh

~209

10

3

Mutton (lean)

~250

15

6

Mutton (regular)

~294

21

8

Takeaway:

  • Chicken (especially breast) is lower in fat and calories.
  • Mutton is higher in fat, which makes it more energy-dense and rich in flavor, but also increases saturated fat intake, which should be moderated.
🥦 Vitamins and Minerals

Nutrient

Chicken

Mutton

Iron

Moderate

High

Zinc

Moderate

High

Vitamin B12

High

Very High

Selenium

Good

Excellent

Phosphorus

High

High

Takeaway:

  • Mutton is richer in iron, zinc, and B12, making it excellent for blood health and immunity.
  • Chicken is lighter but still a good source of B vitamins for metabolism and energy.
💪 Health Benefits

Chicken

  • High protein, low fat → muscle building, weight management
  • Good source of B vitamins → energy metabolism
  • Easy to digest → suitable for all ages
Mutton

  • Rich in iron and zinc → supports immunity and hemoglobin formation
  • Contains conjugated linoleic acid (CLA) → may help in fat metabolism
  • More caloric → beneficial for energy-demanding diets or post-illness recovery
⚖️ Which Should You Choose?

Goal

Best Choice

Reason

Weight loss / Fitness

Chicken breast

High protein, low fat

Muscle gain

Chicken + Lean Mutton

Combines protein with extra calories

Anemia / iron deficiency

Mutton

Rich in heme iron

General balanced diet

Alternate both

Provides variety of nutrients

Tip: For a healthier diet, choose skinless chicken and lean cuts of mutton, and limit deep-fried or heavily processed versions.

🥗 Cooking & Nutrition Tips

  • Boil, grill, or bake instead of frying.
  • Pair with vegetables to add fiber and vitamins.
  • Avoid excessive salt or creamy sauces to retain health benefits.
  • Rotate chicken and mutton in your diet to get a balance of protein, iron, and healthy fats.
✅ Bottom Line

  • Chicken: Leaner, higher in protein-to-calorie ratio → great for fitness and weight control.
  • Mutton: Richer in iron, zinc, and B12 → ideal for energy, immunity, and anemia prevention.
For overall nutrition, the best approach is moderation and variety — alternating chicken and lean mutton can give the benefits of both worlds.

 

Disclaimer:

The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk.

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