Chicken thigh nutrition facts show that 100 g of cooked chicken thigh provides roughly 209 calories, about 26 g of protein, and 10 g of fat, with virtually no carbohydrates.
Skinless thighs contain fewer calories and less fat, while skin-on versions are more energy-dense.
Beyond macronutrients, chicken thighs also provide key micronutrients, including iron, zinc, selenium, phosphorus, and B vitamins, that support muscle maintenance, red blood cell production, energy metabolism, and immune function.
Nutrient values vary based on skin presence, bone content, portion size, and cooking method, including raw versus cooked measurements.
Why Chicken Thighs Are More Than Just Tasty?
Chicken thighs are often overlooked in favor of chicken breasts, but these dark meat cuts pack a serious nutritional punch, complemented by their rich, juicy flavor.
Unlike their leaner counterparts, chicken thighs offer a perfect balance of protein and healthy fats that your body craves.
A single 3.5-ounce serving provides approximately 209 calories, along with an impressive 26 grams of protein, ideal for muscle building and repair.
They contain 10.9 grams of fat, including heart-healthy monounsaturated fats, while having zero carbohydrates.
Additionally, they’re rich in essential vitamins and minerals, including iron, zinc, and B vitamins, which support energy production and immune function, making them a nutritious choice for any meal.
Chicken Thigh Nutrition Facts Per 100g
Here’s a clear breakdown of the key nutrients in a 100-gram serving of chicken thighs. This table covers calories, protein, fats, cholesterol, and more to help you understand what’s in your meal.
| Nutrient | Per 100 grams (approx.) | Per Typical 3.5 oz (100 g) Thigh Serving | % Daily Value (DV) Per 100g |
|---|---|---|---|
| Calories | 179 – 218 kcal | 209 kcal | 9-11% |
| Protein | 20 – 28 g | 26 g | 40-56% |
| Total Fat | 9.5 – 10.9 g | 10.9 g | 15-17% |
| Saturated Fat | 2.8 g | 2.8 g | 14% |
| Monounsaturated Fat | ~3.8 g | ~3.8 g | – |
| Polyunsaturated Fat | ~2.4 g | ~2.4 g | – |
| Carbohydrates | 0 – 1.2 g | 0 g | 0% |
| Dietary Fiber | 0 g | 0 g | 0% |
| Cholesterol | 94 – 102 mg | ~100 mg | 33-34% |
| Sodium | 95 mg | 95 mg | 4% |
Knowing these nutrition facts helps you make smarter food choices. Keep in mind, values can vary with skin-on vs. skinless and cooking methods, but chicken thighs remain a great source of protein and healthy fats.
Source: USDA FoodData Central – Chicken, Thigh, Boneless, Skinless, Raw
Health Benefits of Eating Chicken Thighs
In calorie-tracked meal plans around 1,800-2,200 kcal, chicken thighs are commonly used because they deliver a balanced mix of protein, fats, and micronutrients without requiring very small portions.
- Muscle Recovery and Protein Quality: A 100 g cooked serving provides ~26 g of complete protein. Poultry protein scores highly on PDCAAS measures, indicating strong digestibility and amino acid availability for muscle repair after training.
- Efficient Energy Metabolism: Chicken thighs supply B vitamins such as niacin (B3) and vitamin B6, which play direct roles in carbohydrate, fat, and protein metabolism, as documented in energy metabolism research.
- Satiety in Calorie-Controlled Diets: Removing the skin reduces fat by approximately 3–4 g per 100 g, lowering calories by about 30-40 kcal while preserving protein. This supports fullness without significantly increasing energy intake.
- Heart Health and Fatty Acid Profile: According to USDA Nutrient Data, chicken thighs contain a higher proportion of unsaturated fats relative to saturated fats. Diets emphasizing unsaturated fatty acids are consistently linked to improved lipid profiles and heart health.
- Micronutrient Support: USDA data show that a 100 g serving provides meaningful amounts of zinc and selenium, nutrients associated with immune function and antioxidant defense.
Taken together, these benefits are why I continue to include chicken thighs in balanced, sustainable diet plans.
Sources – Protein Digestibility, Energy Metabolism, Fatty Acid Profile and Heart Health.
Micronutrient Breakdown With % Daily Values
Chicken thighs provide essential micronutrients that support metabolic, immune, and muscular functions. The table shows key nutrients per 100 g of cooked thigh (meat only) with approximate % Daily Values.
| Micronutrient | Amount Per 100g | % Daily Value |
|---|---|---|
| Iron | ~1.3 mg | 7% |
| Zinc | ~2.4 mg | 22% |
| Selenium | ~24 mcg | 44% |
| Phosphorus | ~200 mg | 16% |
| Potassium | ~230 mg | 5% |
| Niacin (Vitamin B3) | ~6.5 mg | 41% |
| Vitamin B6 | ~0.4 mg | 24% |
| Vitamin B12 | ~0.4 mcg | 17% |
| Riboflavin (Vitamin B2) | ~0.2 mg | 15% |
| Choline | ~80 mg | 15% |
Iron supports oxygen transport in the blood, zinc contributes to immune cell function, and selenium plays a role in thyroid hormone metabolism. B vitamins support enzymes for energy and nervous system functions.
Chicken Thigh vs. Chicken Breast: Which Is More Nutritious?
When comparing chicken thighs to chicken breasts, both cuts offer excellent nutrition, but with key differences.
Chicken breasts are lean with about 165-170 calories and 23-25 grams of protein per 3.5-ounce serving, plus only 3.6 grams of fat.
Chicken thighs offer around 209-218 calories, 26-28 grams of protein, and 8-11 grams of fat.
If you’re trying to lose weight or need a high-protein option with fewer calories, chicken breast is your best choice. However, if you want better flavor and don’t mind extra calories, chicken thighs win.
The higher fat content in thighs helps you feel full longer and provides essential fatty acids. Both cuts offer similar vitamins and minerals, so your choice depends on your specific health goals.
Chicken Thigh Types: Nutrition Compared
Chicken thighs vary in calories, fat, and cooking performance depending on whether the skin and bone are included. Understanding these differences makes it easier to choose the right option for your nutrition goals.
| FEATURE | SKINLESS, BONELESS | SKIN-ON, BONELESS | BONE-IN, SKIN-ON |
|---|---|---|---|
| Calories | ~165–175 kcal | ~210–220 kcal | ~180–190 kcal |
| Protein | ~25–26 g | ~25–26 g | ~21–22 g |
| Total Fat | ~6–7 g | ~10–11 g | ~8–9 g |
| Saturated Fat | ~1.5–2 g | ~2.8–3 g | ~2.3 g |
| Cholesterol | ~95 mg | ~100 mg | ~90 mg |
| Energy Density | Lower | Highest | Moderate |
| Satiety | High (lean protein) | Very high (protein + fat) | High |
| Best For | Calorie control, meal prep | Flavor, roasting, grilling | Slow cooking, stews |
| Cooking Loss Risk | Higher if overcooked | Lower (fat protects meat) | Lowest (bone retains moisture) |
All options provide similar protein quality, but skin-on cuts have more calories and fat, while bone-in cuts retain moisture during longer cooking. The best choice depends on calorie goals, flavor preference, and cooking method.
How to Preserve Nutrition When Cooking Chicken Thighs
To keep chicken thighs healthy and nutritious, choose cooking methods that don’t add too much extra fat or break down the protein.
Grilling, baking, and roasting are excellent methods for cooking chicken thighs because they utilize dry heat, which helps keep the meat juicy and flavorful while minimizing added calories.
Avoid deep-frying, as it increases the fat and calorie content by soaking the meat in oil. Pan-searing followed by oven baking can yield crispy skin while retaining nutrients.
For healthy recipes, try grilling chicken thighs with simple spices or baking them with herbs and lemon for delicious flavor without added fat.
Cooking until the internal temperature reaches 165°F ensures food safety and retains most nutrients.
How to Choose the Best Chicken Thighs for Nutrition and Taste?
When choosing chicken thighs, I focus on a few practical cues that consistently signal better quality and freshness. These are the same checks I rely on when selecting chicken for everyday meal planning.
- Check the Liquid Clarity: Clear liquid is normal. Cloudy or milky liquid often indicates temperature fluctuations that can affect texture and flavor.
- Look at the Fat Color: Fresh thighs have pale, creamy fat. Yellowing fat can signal longer storage, even if the meat still looks fine.
- Choose Plump, Even Cuts: Thighs with a rounded, uniform shape cook more evenly and retain moisture better than flattened pieces.
- Compare Purge Between Packages: For similar dates, choose the pack with the least liquid loss. Lower purge usually means juicier meat after cooking.
- Inspect Skin Texture (If Skin-On): Smooth, slightly taut skin browns better. Wrinkled or torn skin often leads to uneven cooking.
By sticking to these selection habits, I find it much easier to bring home chicken thighs that cook consistently, taste better, and fit cleanly into nutritious, well-balanced meals.
Summing It Up
Chicken thigh nutrition facts show that this cut offers a consistent mix of protein, fat, and essential micronutrients.
A cooked serving contributes notable amounts of iron, zinc, selenium, phosphorus, and several B vitamins that support muscle maintenance, red blood cell formation, energy metabolism, and immune function.
Nutritional values vary depending on skin presence, bone structure, portion size, and cooking method, which can influence overall calorie and fat intake. Skinless preparations reduce total fat, while skin-on options increase energy density.
When these factors are considered, chicken thighs can be included in a variety of eating patterns, including high-protein, low-carbohydrate, and balanced diets, without compromising nutritional quality.
Curious about other nutrient-packed foods? Visit our Nutrition Facts section for more healthy insights.
Frequently Asked Questions
How Much Cholesterol is in Chicken Thighs?
A 100 g serving of cooked chicken thigh contains about 95-102 mg of cholesterol, depending on whether the skin is included. In practice, I focus more on portion size and overall dietary balance than cholesterol alone.
Is It Okay to Eat Chicken Thighs Every Day?
Yes, chicken thighs can be eaten regularly when portions are controlled and cooking methods are kept simple. I usually recommend skinless or minimally added-fat preparations for daily meals.
Are Chicken Thighs High in Selenium?
Yes. Cooked chicken thighs provide roughly 40-45% of the daily value for selenium per 100 g. I often consider this useful for supporting thyroid and immune function, especially in protein-focused diets.
