Chicken thighs are a popular and flavorful cut of meat. They offer more fat and richness than chicken breasts, giving them a juicier taste.
Chicken thighs are widely used in a variety of recipes, from stovetop cooking and roasting to air frying and grilling. Understanding the nutrition profile of chicken thighs helps you make informed choices for a balanced diet.
In this guide, we will explore chicken thighs’ calorie content, protein, fat, vitamins, minerals, and potential health benefits. You’ll also learn how to include them in a healthy diet without compromising flavor.
A standard 3.5-ounce (100-gram) serving of cooked, skinless chicken thighs contains approximately:
Calories: 209 kcal
Protein: 26 g
Fat: 11 g
Saturated fat: 3 g
Monounsaturated fat: 5 g
Polyunsaturated fat: 2 g
Carbohydrates: 0 g
Cholesterol: 93 mg
Sodium: 82 mg
The exact numbers may vary depending on cooking methods and whether the skin is left on. Skin-on chicken thighs have higher fat and calorie content.
Protein is essential for muscle growth, repair, and overall body function. Chicken thighs are an excellent source of high-quality protein, providing about 26 grams per 100 grams.
Supports muscle maintenance and repair
Helps regulate hormones and enzymes
Promotes satiety, keeping you fuller for longer
Even though chicken breasts are leaner, thighs provide slightly higher fat content, which adds flavor and keeps the meat moist during cooking.
Chicken thighs contain more fat than chicken breasts, but most of it is unsaturated fat.
Monounsaturated fat helps support heart health.
Polyunsaturated fat provides essential omega-3 and omega-6 fatty acids.
Saturated fat is present in moderate amounts and should be consumed in balance with other fats.
Including chicken thighs in moderation can be part of a heart-healthy diet while providing energy and flavor.
Chicken thighs are rich in essential micronutrients:
Vitamin B6: Supports brain development, metabolism, and immune function.
Niacin (Vitamin B3): Helps convert food into energy and maintains healthy skin.
Phosphorus: Essential for strong bones and teeth.
Selenium: An antioxidant that protects cells from damage.
Zinc: Supports immune function and wound healing.
Including chicken thighs in your diet contributes to meeting daily nutrient requirements, especially when paired with vegetables and whole grains.
A skinless chicken thigh contains roughly 209 calories per 100 grams. Skin-on thighs can have up to 250–280 calories per 100 grams due to added fat.
Tip: Removing the skin reduces calories and saturated fat while retaining protein and flavor.
Chicken thighs can be a satisfying, nutrient-dense choice in meal plans without excessive calories.
Chicken thighs are not only delicious but also provide several important health benefits, making them a valuable part of a balanced diet. Here’s why:
Chicken thighs are rich in protein, which is essential for building and maintaining lean muscle mass. Protein also supports tissue repair, hormone production, and overall metabolism, making it a key nutrient for both active individuals and those aiming to maintain a healthy body weight.
They are packed with vitamins such as B6 and niacin, which help convert food into energy and support brain function. Chicken thighs also provide minerals like phosphorus, selenium, and zinc, which are crucial for strong bones, a healthy immune system, and antioxidant protection.
While chicken thighs contain more fat than breasts, most of it is unsaturated fat, which can support heart health when consumed in moderation. Including thighs as part of a balanced diet helps provide energy and healthy fats without overloading on saturated fats.
The natural fat content in chicken thighs keeps the meat moist and flavorful, helping you feel fuller for longer. This can reduce the tendency to overeat, making them a practical choice for those aiming to maintain or manage weight.
Chicken thighs can be baked, grilled, air-fried, or simmered in healthy sauces, making it easy to include them in nutrient-rich meals alongside vegetables, grains, and legumes. Their versatility ensures you can enjoy a balanced diet without sacrificing taste.
Incorporating chicken thighs into a healthy diet is easy when you choose the right cooking methods and pair them with nutrient-rich sides.
Skinless and Grilled: Reduces calories while keeping protein high.
Air-Fried or Baked: Minimizes added fats but keeps meat juicy.
Balanced Meals: Pair with vegetables, whole grains, and healthy fats for nutrient-dense meals.
Portion Control: A single serving (100–150 grams) fits well in a calorie-controlled diet.
By choosing the right cooking methods, chicken thighs can be a delicious and healthy protein source without compromising nutrition.
Choosing between bone-in and boneless chicken thighs can affect cooking time, flavor, and convenience, so understanding the differences helps you pick the best option for your meal.
Boneless Thighs: Convenient for quick meals and easier to portion.
Nutrition: Both provide similar protein and vitamin content, but calories may vary slightly with the skin.
Chicken thighs are a nutrient-rich, protein-packed, and flavorful choice for any diet. They provide essential vitamins, minerals, and healthy fats while remaining versatile for various cooking methods. Whether roasted, grilled, baked, or air-fried, chicken thighs can fit into a balanced meal plan while delivering satisfying taste and texture.
Understanding chicken thighs nutrition facts helps you make informed choices and enjoy this delicious cut as part of a healthy lifestyle.
