Did you know chicken thigh nutrition packs more iron and zinc than a chicken breast? Chicken thighs are quietly loaded with nutrients that most of us overlook. A single 100g serving of cooked, skinless chicken thigh gives you 25–27g of protein, about 8g of fat, and only 209 calories (USDA FoodData Central).
Chicken thighs are richer than breasts in iron, zinc, vitamin B6, and B12 nutrients that support energy, immunity, and muscle repair. These are especially important if you exercise regularly, have anemia risk, or follow a low-carb or keto diet.
Most people don’t realize that the fat in chicken thighs is a mix of saturated and unsaturated fats. Heart-healthy monounsaturated fat in chicken thighs reduces bad cholesterol (LDL). That’s one reason why thighs are ideal for balanced diets.
If you’ve been skipping chicken thighs or confused about whether they’re healthy, this guide is exactly what you need.
Chicken Thigh Nutrition Facts (Per 100g and Per Piece)
- Calories: 209 kcal
- Protein: 25–27 grams
- Fat: 8–10 grams
- Carbs: 0 grams
- Sodium: 82 mg
- Cholesterol: 105 mg
(USDA FoodData Central, 2024)
Chicken thighs provide a rich amount of protein, carbs, and healthy fat. This balance supports energy and satiety. Let’s look at different forms of chicken thighs. Each type affects the nutritional values.
| Type/100g | Calories | Protein | Fat | Sodium | Cholesterol |
| Skinless, Boneless (Cooked) | 209 kcal | 25.9 g | 8.2 g | 82 mg | 105 mg |
| Skin-On, Bone-In (Cooked) | 229 kcal | 23.0 g | 11.2 g | 91 mg | 112 mg |
| Skinless, Boneless (Raw) | 119 kcal | 16.9 g | 4.2 g | 84 mg | 89 mg |
| Skin-On, Bone-In (Raw) | 143 kcal | 15.3 g | 8.5 g | 92 mg | 93 mg |
Chicken Thigh Protein: How Much Protein in a Chicken Thigh?
Chicken thighs deliver nearly the same protein as chicken breast but with better flavor and texture. That means one cooked thigh gives you nearly 40% of your daily protein need, based on a 50g RDA. This protein is complete. It includes all nine essential amino acids. Here’s how chicken thigh compares to other common proteins per 100g (cooked):
| Protein Source | Protein (g) | Muscle Building Score |
| Chicken Thigh | 25–27g | Excellent |
| Chicken Breast | 31g | Excellent |
| Eggs (2 large) | 12g | Good |
| Tofu (firm) | 8g | Moderate |
| Lentils (cooked) | 9g | Moderate |
| Salmon | 22–25g | Excellent |
As you can see, chicken thighs are one of the best muscle-building foods. You get high protein without sacrificing taste.
Chicken Thigh Calories: Skin vs Skinless
The calorie difference between skin-on and skinless chicken thighs is important. Removing the skin reduces both calories and fat. But how much does it actually change? Let’s compare.
| Serving (Cooked) | Calories | Fat | Protein |
| Skinless Thigh (100g) | 209 kcal | 8.2g | 25.9g |
| Skin-On Thigh (100g) | 229 kcal | 11.2g | 23.0g |
| Skinless Thigh (1 medium) | 153 kcal | 6.0g | 21g |
| Skin-On Thigh (1 medium) | 180 kcal | 9.5g | 20g |
Removing the skin cuts about 20–30 calories and 2–4 grams of fat per thigh. That might not seem like much, but over a week of meal prep, it adds up.
If you’re on a weight loss plan, go for skinless. If you’re bulking or need more calories, keeping the skin can help.
Chicken Thigh vs Chicken Breast Nutrition: Which Is Healthier?
Both chicken thigh and chicken breast are high-protein and low-carb. But they offer different nutrition benefits depending on your health goals. Let’s break it down with a direct side-by-side comparison per 100g (cooked, skinless):
| Nutrient | Chicken Thigh | Chicken Breast |
| Calories | 209 kcal | 165 kcal |
| Protein | 25.9g | 31g |
| Fat | 8.2g | 3.6g |
| Saturated Fat | 2.3g | 1.0g |
| Iron | 0.9 mg | 0.4 mg |
| Zinc | 2.4 mg | 1.0 mg |
| Vitamin B12 | 0.4 µg | 0.3 µg |
| Niacin (B3) | 4.5 mg | 14.8 mg |
(Source: USDA FoodData Central, 2024)
Pros of Chicken Thigh:
- Higher in iron and zinc
- Juicier and more flavorful
- More fat helps with satiety
Pros of Chicken Breast:
- Lower in calories and fat
- Slightly more protein per gram
- Ideal for strict low-fat diets
If you want more taste or need extra iron, go with chicken thighs. If you want fewer calories and more protein, choose chicken breast. Both are great for fitness and meal prep. The best cut depends on your goal, not one-size-fits-all.
Is Chicken Thigh Good for Weight Loss?
Yes, chicken thighs can support weight loss. But only if you manage portion size and cooking method. A skinless thigh has about 153 calories. That’s a great nutrient-to-calorie ratio. You feel full longer and eat less later.
Chicken thighs also have healthy fats. These fats help regulate hormones and appetite. Many people fear fat, but fat doesn’t make you fat. A study showed that high-protein diets with moderate fat lead to more fat loss than low-fat diets.
Choose cooking methods of grilling or air frying. Avoid frying in oil or coating in breadcrumbs. These add extra calories that work against your goals.
Use herbs, lemon, and spices for flavor instead of sauces or marinades high in sugar or salt. Focus on whole food seasonings. To stay in a calorie deficit and still feel satisfied, chicken thighs are a smart choice when cooked right.
Grilled vs Fried Chicken Thigh Nutrition
How you cook chicken thighs matters more than most people think. The cooking method can raise or lower calories and nutrients.
| Cooking Method | Calories | Fat | Protein |
| Grilled | 160 kcal | 6.5g | 23g |
| Baked | 165 kcal | 7g | 22g |
| Air-Fried | 168 kcal | 7.5g | 22g |
| Pan-Fried (in oil) | 220 kcal | 12g | 21g |
| Deep-Fried | 260+ kcal | 15–18g | 20g |
Frying adds extra fat from oil. It increases calories by 30% or more. Grilling, baking, and air frying keep fat lower and preserve protein. They also reduce the risk of harmful compounds like acrylamides.
Choose grilled or air-fried thighs for the healthiest option. These methods keep nutrients intact and limit added fat. Avoid deep-frying if you are focused on fat loss or heart health.
Micronutrients in Chicken Thighs: Iron, Zinc, B12 & More
Chicken thighs are not just protein. They are rich in key micronutrients that many people lack. Here’s what 100g of cooked chicken thigh offers:
| Micronutrient | Amount | Benefit |
| Iron | 0.9 mg | Supports red blood cells |
| Zinc | 2.4 mg | Boosts immune health |
| Vitamin B12 | 0.4 µg | Supports brain and nerve function |
| Phosphorus | 165 mg | Strengthens bones |
| Niacin (B3) | 4.5 mg | Aids energy production |
| Vitamin B6 | 0.5 mg | Helps protein metabolism |
| (Source: USDA, 2024) |
These nutrients are essential for athletes, women, older adults, and people with anemia. Chicken thighs have more iron and zinc than breasts. Compared to tofu and fish:
- Tofu has less iron and no B12 unless fortified
- Fish like cod has less zinc than chicken thigh
- Salmon offers omega-3 but lower B12 per 100g
If you want a complete source of iron, zinc, and B vitamins, chicken thighs are a smart and affordable choice.
Are Chicken Thighs High in Cholesterol and Fat?
A 100g serving of skinless cooked chicken thigh has around 105 mg of cholesterol and 8 to 10g of total fat (USDA, 2024). Out of that fat, about 2.3g is saturated. The rest is mostly monounsaturated and polyunsaturated fats.
Saturated fat is associated with an increase in LDL cholesterol, often referred to as “bad” cholesterol. However, different sources of saturated fat can affect the body differently. For example, chicken thighs contain lower amounts of saturated fat compared to red meats such as beef or lamb. It also provides oleic acid, the same heart-healthy fat found in olive oil.
If you’re managing cholesterol, choose skinless thighs and cook them using dry methods like baking or grilling. Pair your meal with fiber-rich vegetables. This helps reduce cholesterol absorption.
Chicken thighs are not “bad fats.” They offer a mix of fats that support hormones, brain function, and even satiety.
Chicken Thighs in Special Diets: Keto, Diabetic, Mediterranean
✅ Keto Diet
Chicken thighs fit perfectly into a keto-friendly meal plan. They are high in protein and moderate in fat with zero carbs. A single thigh can provide both energy and muscle repair without spiking insulin.
Use olive oil, avocado, or ghee to cook them. Season with garlic and herbs. Avoid sugary marinades. Serve with leafy greens or cauliflower mash.
✅ Diabetic Diet
Chicken thighs are also suitable for people with diabetes. They do not raise blood sugar. They provide a steady release of protein which supports stable glucose levels.
Use skinless thighs and control portion size. Add fiber-rich vegetables like broccoli or beans. This improves glycemic control and boosts fullness.
✅ Mediterranean Diet
Chicken thighs can be part of a Mediterranean lifestyle if eaten in moderation. This diet focuses on lean protein, healthy fats, and whole foods.
Cook thighs with extra virgin olive oil and s with whole grains like quinoa or brown rice and a fresh salad. You can prepare 4 to 6 chicken thighs at once. Store them in glass containers and pair with different sides.
Bone-In vs Boneless: Does It Affect Nutrition?
Yes, but only slightly. Bone-in chicken thighs often have slightly more fat and calories due to the attached skin and bone marrow. Here’s a basic comparison per 100g (cooked):
| Type | Calories | Fat | Protein |
| Boneless, Skinless | 209 kcal | 8.2g | 25.9g |
| Bone-In, Skin-On | 229 kcal | 11.2g | 23.0g |
Bone-in meat works better for stews or slow cooking where nutrients from the bone get released into the dish.
Use boneless thighs for grilling, stir-frying, or quick meal prep. Use bone-in thighs for oven baking, roasting, or broth. Nutrition stays mostly the same. Cooking time and taste change more than the macros.
Chicken Thighs vs Other Protein Sources
Let’s compare chicken thighs to other common proteins based on nutrition per 100g (cooked):
| Protein Source | Calories | Protein | Fat | Iron (mg) | Best Use |
| Chicken Thigh | 209 kcal | 25.9g | 8.2g | 0.9 | Muscle building |
| Chicken Breast | 165 kcal | 31g | 3.6g | 0.4 | Lean diets |
| Tofu (firm) | 144 kcal | 14g | 8g | 2.7 | Vegetarian diets |
| Salmon | 208 kcal | 22g | 13g | 0.5 | Omega-3 support |
| Lean Beef | 250 kcal | 26g | 15g | 2.6 | Iron support |
| Turkey Thigh | 195 kcal | 24g | 7.5g | 1.2 | Similar to chicken thigh |
Chicken thighs rank high for protein and balance of fats. Tofu and beef offer more iron. But chicken has fewer calories and a cleaner fat profile than beef. Salmon adds healthy omega-3s but is higher in fat.
If you want affordable, high-protein meat with iron and flavor, chicken thigh is a smart pick. It works across many meal types without the price of salmon or the calories of beef.
Chicken Thigh Nutrition in Meal Prep & Fitness Plans
Chicken thighs are a top choice for meal prep. They stay juicy after reheating. They are also cheaper than chicken breast and just as nutritious. Here’s how a weekly plan might look:
| Meal | Portion | Calories | Protein | Notes |
| Grilled thigh + broccoli + quinoa | 1 thigh | 400 kcal | 28g | Balanced macros |
| Baked thigh + sweet potato + spinach | 1 thigh | 430 kcal | 27g | Fiber-rich |
| Air-fried thigh + cauliflower mash | 1 thigh | 370 kcal | 26g | Low-carb keto |
| Stir-fried thigh + brown rice + peppers | 1 thigh | 450 kcal | 29g | Ideal post-workout |
Athletes love chicken thighs because of their complete protein and B vitamins. These support muscle recovery and energy production.
Busy families can prepare them in batches. Store them in fridge-safe containers for up to four days. Rotate sides for variety. If you want muscle gain, fat loss, or easy clean eating, chicken thigh meal prep can help you stay consistent.
Health Benefits of Eating Chicken Thighs Regularly
Chicken thighs offer more than just protein. They support muscle repair, immune strength, and iron absorption. These benefits come from their unique mix of nutrients. Each 100g of cooked thigh gives you:
- 2.4mg of zinc
- 0.9mg of iron
- 0.4µg of vitamin B12
(USDA FoodData Central, 2024)
Zinc helps white blood cells fight infection. Iron supports red blood cell formation. Vitamin B12 boosts nerve and brain health. These are key for energy, focus, and immune defense.
If you’re active or recovering, the protein in chicken thighs helps maintain lean muscle. It repairs damaged tissue and keeps you full longer. That makes it ideal for fitness and weight loss goals. But how much should you eat? The answer depends on your body and diet.
General Guidelines:
- One to two skinless thighs per day is safe for most adults
- That equals around 150–300g cooked meat per day
- For weekly intake, aim for 3 to 5 meals with chicken thigh
Avoid eating only chicken thighs every day. Rotate with other lean proteins like fish, eggs, or legumes. This gives your body a full range of nutrients. Also use healthy cooking methods. Grill, bake, or steam. Avoid deep-frying or processed sauces.
Chicken thighs are safe and healthy when eaten in balance with whole foods. They support strong immunity, muscle recovery, and iron levels.
Chicken Thigh Broth & Lesser-Known Benefits
Chicken thigh broth is rich in collagen, amino acids, and minerals. Most people overlook it. But it’s one of the most nourishing ways to support gut health and recovery.
When you simmer bone-in chicken thighs, the bone and skin release gelatin and minerals into the broth. These support:
- Joint flexibility
- Gut lining repair
- Hydration and digestion
According to a 2020 review in Nutrients, collagen from bone broth can reduce joint pain and improve skin elasticity over time.
Broth from chicken thighs also provides:
- Glycine – helps sleep and detox
- Glucosamine – supports cartilage and joints
- Magnesium and phosphorus – build strong bones
It’s especially useful for:
- Kids who need easy-to-digest nutrients
- Older adults who need joint and immune support
- People recovering from illness, surgery, or injury
Add vegetables like carrot, garlic, and onion to increase flavor and nutrients. Drink as a warm soup or use as a cooking base. Chicken thigh broth is gentle, healing, and nutrient-rich. It’s a smart way to nourish the whole body.
Final Words
You should include chicken thighs in your diet if you cook them right and eat them in balance. Chicken thighs are not “unhealthy” as many people think. They are nutrient-dense, rich in protein, and full of iron, zinc, and B vitamins. They also taste better and stay moist after cooking.
They support muscle building, immune health, and energy. They fit well into keto, diabetic, Mediterranean, and everyday diets. Just choose skinless thighs when you want to reduce fat. Use grilled or baked methods for best results. Combine them with fiber-rich veggies, whole grains, or healthy fats.
Whether you’re meal prepping, recovering, or trying to stay fit, chicken thighs can help you get there.