For years, the humble chicken breast reigned supreme in the world of fitness and healthy eating, often leaving the darker, more flavorful cuts in the shadows. However, the tide is turning. There is a rapidly rising interest in chicken thigh nutrition as home cooks, chefs, and nutrition-conscious eaters alike rediscover the superior taste, texture, and affordability of thighs.
While breasts are lean, they can often be dry and flavorless if not cooked perfectly. Thighs, on the other hand, are forgiving, juicy, and packed with essential nutrients that go beyond just protein.
But with that extra flavor comes questions about fat content and calories. Is the trade-off worth it? In this comprehensive guide, we will dive deep into chicken thigh nutritional information to give you the full picture.
We will explore everything from standard USDA data and macro breakdowns to comparisons between skin-on and skinless options. We will break down chicken thigh nutrition facts by weight (4 oz, 6 oz, 100g) and cooking method (grilled, baked, fried), and even compare home-cooked options to popular chains like KFC and Popeyes.
Whether you are meal prepping for weight loss, browsing Reddit for keto advice, or just trying to feed your family a healthy meal, this article covers it all.
What Is the Nutritional Value of a Chicken Thigh?
When asking what is the nutritional value of a chicken thigh is, it is important to first distinguish between the different forms this cut can take. The nutritional profile changes drastically depending on whether the skin is left on or removed and whether the bone is present (mostly affecting the weight measurement).Â
Generally speaking, chicken thigh nutrition is characterized by a high protein content, a moderate amount of healthy monounsaturated fats, and zero carbohydrates.
Unlike the white meat of the breast, chicken thighs are “dark meat.” This darker color comes from myoglobin, a protein that provides oxygen to the muscles. Because chickens use their legs for standing and walking, these muscles are more active, resulting in more myoglobin, more iron, and a richer flavor profile.
Chicken Thigh Nutrition Info
The chicken thigh nutrition info reveals that this cut is a nutrient-dense powerhouse. It provides a more sustained satiety compared to leaner cuts because dietary fat digests more slowly than protein alone.
For those on low-carb or Keto diets, chicken thigh nutrition facts are often more favorable than chicken breasts because the slightly higher fat content helps hit macro goals while keeping meals palatable.
When reading a chicken thigh nutrition label, you will typically see data for “raw” weight. It is crucial to understand that cooking chicken removes moisture, meaning 4 ounces of raw chicken will weigh less after cooking, but the caloric and macronutrient content remains largely the same (minus any fat that renders out).
Chicken Thigh Nutrition Facts (Per USDA Standard Serving)
To give you a precise baseline, we look to the gold standard of data: the chicken thigh nutrition facts USDA database. Below is the breakdown for raw, skin-on, and boneless skinless chicken thighs.
Table 1: Chicken Thigh Nutrition USDA (Per 100g / 3.5 oz Raw)
| Nutrient | Skin-On, Bone-In (Edible portion) | Boneless, Skinless |
| Calories | ~220 kcal | ~120 kcal |
| Protein | 16.5g | 20g |
| Total Fat | 16g | 4g |
| Saturated Fat | 4.5g | 1g |
| Monounsaturated Fat | 6.5g | 1.5g |
| Carbohydrates | 0g | 0g |
| Iron | 0.9 mg | 0.9 mg |
| Zinc | 1.6 mg | 2.0 mg |
Source: Chicken Thigh Nutrition USDAÂ Database estimates for raw chicken thigh nutrition 100g.
As you can see from the chicken thigh nutrition facts 100g table, removing the skin significantly drops the calorie and fat count while concentrating the protein per gram of weight.
Is Chicken Thigh Healthy?
A common question among dieters is: Is chicken thigh healthy? The answer is a resounding yes, but with context.
Chicken thighs are a whole, unprocessed food source rich in high-quality protein and essential vitamins like B12 and niacin. The primary concern for some is the saturated fat content. However, a significant portion of the fat in chicken thighs is monounsaturated fat—the same heart-healthy fat found in olive oil.
If you are strictly limiting calories, boneless skinless chicken thigh nutrition offers a middle ground: it is nearly as lean as a breast but retains the moisture and iron of dark meat. If you are on a high-fat diet like Keto, the skin-on variety is an excellent fuel source.
Therefore, chicken thigh nutritional information supports its place in a balanced, healthy diet for the vast majority of people.
Chicken Thigh Nutrition 100g, 4 oz, 6 oz & 8 oz (Raw vs. Cooked)
One of the most confusing aspects of tracking macros is understanding the difference between raw and cooked weights. Chicken loses about 25% of its weight during cooking due to water evaporation.
This means raw chicken thigh nutrition 100g will look very different from 100g of cooked chicken because the cooked version is more nutrient-dense (less water, more meat per gram).
Below, we break down chicken thigh nutrition 4 oz, 6 oz chicken thigh nutrition, and chicken thigh nutrition 8 oz portions. These are the most common serving sizes for meal prep.
Raw vs. Cooked Comparison Chart (Boneless, Skinless)
| Weight Status | Weight | Calories | Protein | Fat |
| Raw | 100g (3.5 oz) | 120 | 20g | 4g |
| Cooked | 100g (3.5 oz) | ~165 | 26g | 7g |
| Raw | 4 oz | 136 | 23g | 4.5g |
| Cooked | 4 oz | ~190 | 29g | 8g |
| Raw | 6 oz | 204 | 34g | 7g |
| Cooked | 6 oz | ~285 | 44g | 12g |
| Raw | 8 oz | 272 | 46g | 9g |
Note: Chicken thigh nutrition facts 4 oz (cooked) assumes the chicken was baked or grilled without added oil.
Medium Chicken Thigh Nutrition
Often, recipes call for “one medium chicken thigh.” But what does that weigh?
A typical medium chicken thigh nutrition profile (boneless, skinless, cooked) represents about 2.5 to 3 ounces of meat.
- Calories: ~140–150
- Protein: ~18g
- Fat: ~7g
When logging your food, it is always more accurate to weigh your meat. If you track 4 oz chicken thigh nutrition facts, but you weighed it after cooking, ensure your app entry specifies “cooked.” If you weigh it raw, use the “raw” entry.
How Much Protein Is in 4 oz of Cooked Chicken Thighs?
Protein is the main driver for muscle repair and satiety. How much protein is in 4 oz of cooked chicken thighs?
According to USDA data, 4 ounces (approx. 113 grams) of cooked, boneless, skinless chicken thigh contains approximately 28 to 30 grams of protein.
This makes it an incredibly efficient protein source. If you are consuming 6oz chicken thigh nutrition (cooked), you are looking at upwards of 44 grams of protein in a single sitting, which is ideal for post-workout recovery or high-protein meal plans.
Chicken Thigh Nutrition With and Without Skin
The skin of the chicken is where the majority of the fat—and arguably the flavor—resides. Making the choice between chicken thigh nutrition without skin and skin-on thighs depends largely on your caloric budget.
Chicken Thigh Nutrition Boneless Skinless
Boneless skinless chicken thigh nutrition is the gold standard for those who want the flavor of dark meat without the caloric density of the skin. Removing the skin saves approximately 50–70 calories per thigh and reduces the fat content by nearly half.
From a culinary perspective, boneless chicken thigh nutrition profiles are excellent for stir-fries, curries, and stews. Because they lack the protective layer of skin, they absorb marinades better, but they can dry out slightly faster than bone-in cuts if overcooked (though still much slower than breasts).
Boneless Skinless Chicken Thigh Nutrition Facts
Let’s look specifically at the 4 oz boneless skinless chicken thigh nutrition (raw weight) standard, which is the most common entry for meal preppers:
- Calories: 130–140
- Protein: 22–24g
- Fat: 4–5g
- Carbs: 0g
This chicken thigh nutrition boneless skinless profile makes it highly versatile. You can add your own healthy fat sources, like avocado oil or nuts, without blowing your daily fat limit.
Cooked Boneless Skinless Chicken Thigh Nutrition
When you apply heat, the cooked chicken thigh nutrition changes density. As water leaves the muscle fibers, the protein concentration increases per ounce.
For cooked boneless skinless chicken thigh nutrition, a standard 3-ounce serving (roughly the size of a deck of cards) contains:
- Calories: ~150
- Protein: 21g
- Fat: 7g
This is why skinless chicken thigh nutrition is often recommended by dietitians. It provides a significant protein punch with enough fat to aid in the absorption of fat-soluble vitamins (A, D, E, K) without being excessive.
Grilled, Baked, Fried & More — How Cooking Method Changes Nutrition
You cannot talk about chicken thigh nutrition facts without discussing how you cook them. The cooking method can double the calorie count or keep it lean. Below is a breakdown of cooked chicken thigh nutrition based on preparation.
Grilled Chicken Thigh Nutrition
Grilling is often considered one of the healthiest cooking methods. Grilled chicken thigh nutrition benefits from the fact that excess fat drips away from the meat during the cooking process.
- Standard 3.5 oz (Cooked, Skinless): ~165 Calories, 8g Fat.
- Benefit: The high heat creates a Maillard reaction (browning) that adds immense flavor without the need for breading or heavy sauces.
Baked Chicken Thigh Nutrition
Baking or roasting is very similar to grilling, though the meat typically sits in its own juices. Baked chicken thigh nutrition varies slightly depending on whether you roast it on a rack (allowing fat to drip) or in a pan (retaining fat).
- Standard 3.5 oz (Cooked, Skinless): ~170 Calories, 9g Fat.
- Tip: Baking with the skin on keeps the meat moist. If you remove the skin after baking, the chicken thigh nutrition remains relatively lean, as not all the fat from the skin absorbs into the meat.
Fried Chicken Thigh Nutrition
This is where the numbers jump. Fried chicken thigh nutrition involves dredging the chicken in flour (adding carbs) and submerging it in oil (adding significant fat).
- Standard 3.5 oz (Fried, Skin-On, Battered): ~280–350 Calories, 18–22g Fat, 10–15g Carbs.
- Impact: The breading acts as a sponge for the oil. While delicious, fried chicken thigh nutrition should be treated as an indulgence rather than a daily staple if weight management is a goal.
Popular Restaurant and Store Chicken Thigh Nutrition
Not all chicken is cooked at home. When you pick up a meal on the go, the chicken thigh nutrition can vary wildly due to injections, marinades, and breading.
Costco Chicken Thigh Nutrition
Costco is famous for its rotisserie chickens.
- Rotisserie Thigh (Skin-On): A single thigh can range from 180–220 calories with high sodium due to the brine.
- Costco Raw Thighs (Kirkland): If you buy the bulk packs, the Costco chicken thigh nutrition mirrors the standard USDA raw data: ~130 calories per 4oz serving of boneless/skinless.
KFC Chicken Thigh Nutrition
KFC offers “Original Recipe” and “Extra Crispy.
- Original Recipe Thigh: ~280 Calories, 19g Fat, 19g Protein, 8g Carbs.
- Extra Crispy Thigh: ~370 Calories, 24g Fat, 19g Protein, 18g Carbs.
KFC chicken thigh nutrition is characterized by high sodium and high fat, with “Extra Crispy” adding nearly 100 calories just from the thicker breading and oil absorption.
Popeyes Chicken Thigh Nutrition
Popeyes is known for its heavy, crunchy batter.
- Spicy/Mild Thigh: ~280–340 Calories, 21g Fat, 16g Protein, 13g Carbs.
Popeyes’ chicken thigh nutrition is similar to KFC’s but is often noted for having a thicker batter, which can drive up the carbohydrate count.
Chicken Thigh vs. Chicken Breast: Which Is Healthier?
The debate of Chicken thigh nutrition vs breast is a classic in the nutrition world. To decide which is “healthier,” you must define your goals.
Comparison Table: Thigh vs. Breast (3.5 oz Cooked, Skinless)
| Nutrient | Chicken Thigh | Chicken Breast |
| Calories | 179 | 165 |
| Protein | 24g | 31g |
| Fat | 8g | 3.6g |
| Taste/Texture | Juicy, Rich | Drier, Mild |
| Iron | Higher | Lower |
Chicken Breast Nutrition
Breast is almost pure protein. It is the best choice for:
- Strict calorie deficits.
- Bodybuilders are nearing a competition.
- Those requiring a very low-fat intake.
Chicken Thigh Nutrition
Thighs are a more balanced fuel. They are better for:
- Keto/Paleo diets.
- People who find breast meat unpalatable.
- Budget-conscious shoppers (thighs are often 30–50% cheaper).
Reddit Insights
If you browse Chicken Thigh nutrition Reddit threads, you will find a strong consensus: most fitness enthusiasts prefer thighs for “bulking” or general maintenance because they are easier to cook and eat in large quantities.
The consensus is that the extra 20–30 calories per serving are worth the massive improvement in flavor and texture.
Chicken Thigh Marinade & Sauce Comparison Chart.
This is the perfect companion to the main article, as the choice of marinade can easily transform a healthy 150-calorie chicken thigh into a 300+ calorie indulgence.
Why Marinades Matter
Chicken thighs are naturally rich, so they don’t need heavy fats to taste good. However, because they have more surface texture than breasts, they hold onto glazes and sauces very well.
- Marinades vs. Glazes: A marinade is largely discarded before cooking (you only absorb a fraction). A glaze or sauce is brushed on at the end, meaning you consume 100% of the calories listed.
Chicken Thigh Marinade Comparison Chart
(Values are estimates per 1 Tablespoon of sauce/marinade)
| Marinade / Sauce Type | Calories | Carbs (Sugar) | Fat | Best Cooking Method | Diet Suitability |
| Lemon Herb & Garlic | 15 | 1g | 1g | Baked / Roasted | Low Cal, Keto, Paleo |
| Classic BBQ Sauce | 30–50 | 7–10g | 0g | Grilled (Glaze) | Low Fat |
| Teriyaki Sauce | 20–25 | 3–5g | 0g | Pan-Seared / Stir-Fry | Low Fat |
| Buffalo Sauce | 10–50* | 0g | 1–5g | Baked / Air Fryer | Keto, Low Carb |
| Pesto (Basil/Pine Nut) | 80 | 1g | 8g | Baked | Keto, High Energy |
| Honey Mustard | 50 | 6g | 2.5g | Grilled / Glaze | Gluten-Free |
| Italian Dressing | 45 | 1g | 4.5g | Marinade (Grilling) | General |
| Soy & Ginger (Homemade) | 10 | 1g | 0g | Stir-Fry | Low Calorie |
| Greek Yogurt & Dill | 15 | 1g | 0.5g | Roasted / Tandoori | High Protein, Low Cal |
| Sweet Chili Sauce | 35 | 9g | 0g | Dipping / Glaze | Low Fat |
*Note on Buffalo Sauce: Pure hot sauce is ~0 calories. “Buffalo Style” usually includes melted butter, which raises calories significantly.
Key Takeaways for Your Goals
1. For Weight Loss (Low Calorie)
Winners: Lemon Herb, Soy & Ginger, Mustard (Yellow/Dijon).
Acid-based marinades (vinegar, citrus juice) are your best friends. They tenderize the darker meat of the thigh without adding caloric density. Mustard is a secret weapon—it offers a massive punch of flavor for near-zero calories.
2. For Keto / Low Carb
Winners: Pesto, Buffalo, Olive Oil & Herb.
Avoid commercial BBQ and Teriyaki sauces, which are essentially liquid sugar. Pesto is high in calories, but they are from healthy fats (nuts and olive oil) that align perfectly with Keto macros.
3. For Muscle Building (Standard Balanced)
Winners: BBQ, Teriyaki, Yogurt-Based.
If you are fueling a workout, the carbohydrates in BBQ or Teriyaki glazes can actually be beneficial for glycogen replenishment. Yogurt-based marinades (common in Indian and Middle Eastern cooking) use enzymes to tenderize the meat, making the protein incredibly soft and digestible.
Pro-Tip: How to Track “Absorbed” Marinade
If you soak chicken thighs in a Ziploc bag with a cup of Italian dressing, but then throw away the bag, how many calories do you track?
- The Rule of Thumb: Meat typically absorbs about 1 tablespoon of marinade per 4–6 ounces of meat.
- Tracking Tip: If you use a thin, watery marinade (soy sauce, vinegar), track roughly 15–20% of the total marinade used. If you use a thick glaze (BBQ) that sticks to the meat, track 100%.
Vitamins, Minerals & Additional Health Benefits of Chicken Thighs
Chicken thigh nutrition isn’t just about macros; it is also about micros. Dark meat is technically more nutrient-dense in terms of vitamins and minerals than white meat.
Zinc
Chicken thighs are rich in Zinc, a mineral crucial for immune function, DNA synthesis, and wound healing. A standard serving provides about 20% of your daily recommended intake.
B Vitamins
Thighs are an excellent source of Niacin (Vitamin B3) and Vitamin B12. Niacin is essential for converting food into energy, while B12 is vital for nerve health and red blood cell formation.
Are Chicken Thighs High in Iron?
Are chicken thighs high in iron? Relative to chicken breast, yes. Dark meat contains significantly more iron and zinc than white meat. While not as high as red meat (beef or lamb), chicken thighs are a good source of heme iron—the type of iron most easily absorbed by the body.
This makes them a smart choice for individuals prone to anemia who want to limit red meat consumption.
Chicken Thigh Nutrition Label, Charts & Calculators
Understanding the chicken thigh nutrition label is vital for accurate tracking.
How to Calculate Cooked vs. Raw
If a package says “Nutrition Facts per 4 oz raw,” but you are weighing cooked meat, you need to do some math.
- Rule of Thumb: Raw weight x 0.75 = Cooked Weight.
- Example: 4 oz raw thigh = ~3 oz cooked thigh.
- Calculator Tip: If you use a chicken thigh nutrition calculator or app (like MyFitnessPal), always search for the state the chicken is in when you weigh it (e.g., “Chicken Thigh, Cooked, Roasted”).
Printable Nutrition Label Breakdown
When looking at chicken thigh nutritional information on a store package, watch out for:
- Sodium Solution: Many commercial brands inject thighs with a saline solution to “enhance juiciness.” This can increase sodium from a natural 75mg to over 300mg per serving. Always check the ingredient list for “chicken broth,” “salt,” or “natural flavorings.”
- Serving Size: Ensure the label isn’t tricking you by listing a 2 oz serving size to make the calorie count look lower.
Frequently Asked Questions
Is chicken thigh healthy?
Yes, chicken thighs are a healthy, nutrient-dense source of protein. They provide essential healthy fats, B vitamins, and minerals like iron and zinc. While they are higher in calories than chicken breasts, they fit perfectly into a balanced diet, especially for those prioritizing whole foods.
What is the nutritional value of a chicken thigh?
A typical boneless, skinless chicken thigh (approx. 3.5 oz raw) contains about 120–130 calories, 20g of protein, and 4g of fat. It is carbohydrate-free and rich in micronutrients like selenium and niacin.
How much protein is in 4 oz of cooked chicken thighs?
In 4 oz of cooked, skinless chicken thighs, there is approximately 28 to 30 grams of protein. This high protein-to-weight ratio makes it an excellent muscle-building food.
Are chicken thighs high in iron?
Chicken thighs contain roughly 50% more iron than chicken breasts due to the higher myoglobin content in the dark meat. While they have less iron than beef, they are a significant source of heme iron for poultry eaters.
Why choose boneless skinless chicken thighs?
Boneless skinless chicken thighs offer the “best of both worlds”—the rich flavor and moisture of dark meat without the excessive calories and saturated fat found in the skin. They are versatile, hard to overcook, and generally more affordable than breasts.
Conclusion
When analyzing chicken thigh nutrition, it becomes clear that this cut of meat is one of the most versatile and valuable proteins available. Whether you opt for boneless skinless chicken thigh nutrition to keep it lean or enjoy the skin-on variety for a keto-friendly meal, you are getting a high-quality protein packed with vitamins and minerals.
While chicken thigh nutrition facts show a higher calorie count than breasts, the trade-off in flavor, tenderness, and satiety is often worth it.
By understanding the differences between raw chicken thigh nutrition 100g and cooked weights, and being mindful of how methods like frying affect the profile, you can easily incorporate thighs into any health goal. So, don’t fear the dark meat—embrace the chicken thigh as a delicious, nutritious staple in your culinary repertoire.
References & Data Sources
1. USDA FoodData Central (Official Database): The primary source for all raw and cooked chicken nutrition facts.
- Chicken, raw, meat only (Boneless/Skinless)
- Chicken, cooked, meat only (Baked/Broiled)
- Chicken, cooked, meat and skin
2. Chicken Thigh vs. Breast Comparison: Data supporting the caloric and macronutrient differences between white and dark meat.
- Healthline – How Many Calories in Chicken? Key Finding: Compares 100g of cooked breast (165 cal) vs. cooked thigh (179 cal) and details protein/fat ratios.
- Medical News Today – Chicken Calories by Cut: Breaks down skin-on vs. skin-removed calories (e.g., removing skin saves ~20–30 calories per thigh).
3. Micronutrients (Iron & Zinc): References for the higher mineral content in dark meat.
- EatingWell – Are Chicken Thighs Healthy? : Confirms thighs are richer in zinc and iron compared to breasts due to myoglobin content.
- National Chicken Council – Nutrition & Health: Provides iron and zinc comparisons between white and dark meat.
4. Restaurant Nutrition (KFC & Popeyes): Official nutritional charts for fast-food chicken thighs.
5. Cooking Method Comparisons: Information on how frying vs. grilling affects fat absorption.
- Verywell Fit – Calorie Counts for Different Parts of Chicken: Discusses how roasting and frying alter the fat content of thighs and drumsticks.
