Chicken vs Mutton: Calories, Protein & Which Is Better?
A small skinless chicken breast (~120g) has about 198 calories, while a 3oz (85g) serving of mutton has about 250 calories. Chicken breast is leaner with about 31g protein per 100g and almost no fat, while mutton is richer at 25g protein but with considerably more fat (21g per 100g) — a difference that shows up clearly in taste, texture and calorie count.
🍗 Chicken Breast (Skinless, Cooked)
Calories per 100g: ~165 kcal
Per 1 small breast: ~198 kcal
Protein: 31g · Carbs: 0g · Fat: 3.6g (per 100g)
Fiber: 0g per 100g (~0g per small breast)
Best for: lean protein, weight loss, everyday muscle-gain meals
🍖 Mutton / Lamb
Calories per 100g: ~294 kcal
Per 3 oz serving: ~249.9 kcal
Protein: 25g · Carbs: 0g · Fat: 21g (per 100g)
Fiber: 0g per 100g (~0g per 3 oz serving)
Best for: richer flavour, iron and B12, occasional heavier meals
Chicken vs Mutton: side-by-side comparison
| Factor | Chicken Breast (Skinless, Cooked) | Mutton / Lamb | Better choice |
|---|---|---|---|
| Calories (per 100g) | ~165 kcal | ~294 kcal | Chicken Breast |
| Calories (typical serving) | ~198 kcal (1 small breast) | ~250 kcal (3 oz serving) | Chicken Breast |
| Protein (per 100g) | 31g | 25g | Chicken Breast |
| Carbs (per 100g) | 0g | 0g | Tied |
| Fat (per 100g) | 3.6g | 21g | Chicken Breast |
| Fiber (per 100g) | 0g | 0g | Tied — neither has fiber |
| Typical serving size | 1 small breast (~120g) | 3 oz serving (~85g) | — |
| Weight loss suitability | Excellent — lean, high protein, low fat | Fair — richer, higher fat and calories | Chicken Breast |
| Muscle gain suitability | Excellent — high protein-to-calorie ratio | Good — solid protein, more calories per serving | Chicken Breast |
| Micronutrients | Good — B vitamins, moderate iron | Excellent — higher iron, zinc and B12 | Mutton |
| Best use case | Everyday lean-protein meals, grilled or roasted | Karahi, biryani, curries, occasional richer meals | Depends on goal |
Values come from the CalorieMetrica nutrition database — the same data behind the Food Compare tool and Meal Planner. Values are for lean, trimmed cuts; fattier cuts of either meat (chicken thigh, mutton chops) run considerably higher in calories and fat.
Calories: chicken vs mutton
Chicken breast (165 kcal per 100g) is considerably lighter than mutton (294 kcal per 100g), almost entirely due to fat content rather than protein — mutton carries nearly six times the fat of skinless chicken breast. Scaled to typical servings, a small chicken breast (~198 kcal) still comes in noticeably lower than a modest 3oz mutton serving (~250 kcal).
Real-world dishes widen this gap further: a plain grilled chicken breast stays close to its base number, while mutton karahi, biryani or curry — cooked with oil, ghee and a rich gravy — can easily double or triple the per-100g calorie count shown here.
Nutrition comparison
Chicken breast is the more protein-efficient choice, delivering 31g protein per 100g for just 165 kcal, an excellent ratio for anyone tracking protein-per-calorie. Mutton's 25g protein per 100g comes with substantially more fat, giving it a richer taste and mouthfeel but a heavier calorie cost.
Mutton has real nutritional advantages too — it's typically higher in iron, zinc and vitamin B12 than chicken, nutrients that matter for energy metabolism and, for some people, anemia prevention. Neither meat should be your only protein source; variety across chicken, mutton, fish, eggs and legumes covers more nutritional bases. Check your target with the Protein Calculator.
Which is better for weight loss?
Chicken breast is the clearly better choice for weight loss — its high protein and very low fat content make it easy to build filling, low-calorie meals around. Grilled, baked or boiled chicken breast can anchor a cutting diet without eating into your calorie budget the way richer meats do.
Mutton can still fit a weight-loss plan in smaller, controlled portions — a modest serving of mutton curry rather than a large biryani portion, for example. Build your day's target with the TDEE Calculator and the Meal Planner.
Which is better for muscle gain?
Chicken breast's protein-to-calorie ratio makes it easier to hit a high daily protein target without an equally high calorie intake, which is valuable whether you're bulking cleanly or maintaining a lean physique while training. It's also easy to eat in large volumes, unlike richer meats.
Mutton still supports muscle gain thanks to its solid protein content, and its extra calories and fat can help those trying to bulk more aggressively without eating excessive food volume. Set your target with the Protein Calculator.
Which is healthier overall?
Chicken breast is generally the healthier everyday choice due to its lean profile and lower saturated fat content, making it easier to eat frequently without excess calorie or fat intake. Mutton isn't unhealthy in moderation — it brings genuine nutritional value in iron, zinc and B12 that chicken doesn't match as strongly.
The healthiest approach for most people includes both: chicken as a frequent lean-protein base, mutton as an occasional richer meal that adds nutritional variety. If you have cholesterol or heart health concerns, discuss red meat frequency with your doctor or a dietitian.
Chicken and mutton across South Asian meals
Chicken is the more frequent everyday protein across Pakistan, India and Bangladesh due to its lower cost and lighter profile, appearing in everything from simple curries to biryani and karahi. Mutton is often reserved for special occasions, Eid celebrations and richer dishes like nihari, haleem or mutton karahi, where its distinct flavour is the point of the dish. See Pakistani Food Calories and Indian Food Calories.
Practical meal examples
Weight-loss plate (~450 kcal): Grilled chicken breast (~198 kcal) + brown rice (~110 kcal) + steamed vegetables (~100 kcal) + salad.
Muscle-gain plate (~650 kcal): Chicken breast (~198 kcal) + rice (~240 kcal) + a side of daal (~150 kcal) for a high-protein bulking meal.
Occasional richer plate (~500 kcal): A modest mutton curry serving (~250 kcal) + 1 roti (~120 kcal) + salad (~60 kcal) — mutton in moderation.
Build any of these in the Meal Planner.
FAQs: chicken vs mutton
Which has fewer calories, chicken or mutton?
Chicken breast is considerably lower at about 165 kcal per 100g versus mutton's 294 kcal per 100g, mainly because mutton carries far more fat. Per typical serving, chicken breast (~198 kcal) still beats a 3oz mutton serving (~250 kcal).
Which has more protein, chicken or mutton?
Chicken breast has more at about 31g per 100g versus mutton's 25g. Chicken also has a much better protein-to-calorie ratio since it carries far less fat.
Is chicken better than mutton for weight loss?
Yes, for most people — chicken breast's much lower fat content makes it easier to build filling, calorie-controlled meals around compared to richer, higher-fat mutton.
Does mutton have more iron than chicken?
Yes — mutton is generally richer in iron, zinc and vitamin B12 than chicken, making it a nutritionally valuable occasional addition to a diet, especially for those managing iron intake.
Is chicken or mutton better for gym diets?
Chicken breast is generally preferred for its high protein-to-calorie ratio and ease of eating in volume, which suits both cutting and bulking phases. Mutton works well as an occasional higher-calorie protein source.
Should people with high cholesterol eat mutton?
Mutton's higher saturated fat content means portion size and frequency matter for those managing cholesterol. This is general information, not medical advice — consult your doctor or dietitian about how much red meat fits your situation.
Related pages
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Compare any two foods instantly in the Food Compare tool, build a full day around your choice in the Meal Planner, find your calorie target with the TDEE Calculator, or check protein needs with the Protein Calculator.
📊 Values are practical estimates from the CalorieMetrica database. Homemade portions vary with recipe, ingredients and cooking method. See Data Sources.