A Clear Look at Calories in Chicken Thigh and Other Parts for Meal Planning
How Many Calories are in a Typical Chicken Thigh?
👉 Calories vary with portion size and whether the skin is left on, as skin adds extra calories. Most common servings range between 155 and 203kcal per 3.5oz or 100g serving. A raw, boneless, skinless chicken thigh contains roughly 180kcal, according to the USDA.
Chicken is a common part of many people’s diets. While chicken breast often gets more attention, chicken thighs are popular for their flavor and juiciness. Knowing the nutrition facts of chicken thighs can help you make better food choices.
A 3.5-ounce serving of raw, boneless, skinless chicken thighs contains about 180 calories. Leaving the skin on increases calories and fat. While chicken thighs have more fat than skinless chicken breasts, they offer more flavor and essential nutrients, including a high protein content.
Calorie counts in chicken thighs vary by serving size and cooking method. This guide helps you understand calories in chicken thighs, their nutrient content, and how they compare to other chicken cuts like breast. Plus, get tasty ideas to enjoy chicken thighs in your meals!
Table of Contents
- Chicken Thigh Calories and Serving Sizes
- Skin-On vs. Skinless Chicken Thigh Calories
- Nutrient Breakdown of Chicken Thigh
- Comparing Chicken Thigh Calories to Other Chicken Parts
- Chicken Thigh Calories by Cooking Method
- Healthy Chicken Thigh Recipes
- Frequently Asked Questions
- Final Thoughts
Chicken Thigh Calories and Serving Sizes
The number of calories in chicken thighs can change depending on how much you eat. For example, if you have a 3.5-ounce (100-gram) serving of raw, boneless, skinless chicken thigh, it contains about 180 calories.
There are differences between parts of the chicken. A chicken leg includes both the thigh and drumstick, so it has more calories. The chicken thigh calories increase with larger portions or when the skin is left on.
Raw vs. Cooked Chicken Thigh Calories
Meat shrinks during cooking, which raises its calorie and nutrient density per gram. Raw chicken has high water content that evaporates when cooked, so cooked chicken contains more calories than the same weight raw.
The USDA reports that cooking typically reduces meat weight by 25–30%. For accurate tracking, weigh your food after cooking to avoid underestimating calories and protein.
For a 4-ounce (113-gram) serving, raw chicken thigh with skin contains about 249 calories, 19 grams of protein, and 18 grams of fat.
Cooked, the same portion has roughly 274 calories, 32 grams of protein, and 15 grams of fat.
Bone-In vs. Boneless Chicken Thigh Calories
The bone in a chicken thigh doesn’t add calories or fat; it just adds weight. Bone-in thighs weigh more than boneless ones, but you don’t eat the bone.
To track chicken thigh calories accurately, weigh only the meat after removing the bone.
Skin-On vs. Skinless Chicken Thigh Calories
One of the biggest factors affecting the healthiness of chicken thighs is the skin. While crispy skin adds flavor and enjoyment, it also increases calories and fat.
Removing the skin from chicken thighs is an easy way to reduce the fat in your food. Skinless chicken thighs still have a good amount of protein, but they have much less saturated fat.
If you have a 3.5-ounce piece of raw chicken thigh with skin, it has about 17 grams of fat, including 4.5 grams of saturated fat. Removing the skin cuts the fat in half, with about 8 grams of fat.
Chicken thighs also provide 17–19 grams of high-quality protein per 3.5-ounce cooked, skinless serving. They also contain more zinc and iron than chicken breast, supporting immunity and DNA production.
Additionally, chicken thighs supply B vitamins (niacin, pantothenic acid, B6) for energy and nerve health, plus selenium for antioxidant and thyroid support.
Nutrient Breakdown of Chicken Thigh
Chicken thighs are a good source of protein and fat, with no carbs unless you add marinades or breading. This makes them suitable for low-carb diets. The protein helps build muscle and supports your immune system.
Chicken thighs also give you important vitamins and minerals. These help keep your body healthy. You get protein, fat, vitamins, and minerals from eating a serving of these chicken thighs.
Knowing the macronutrient breakdown of chicken thighs helps you plan meals. Chicken thighs are high in protein and fat, with no carbs when cooked plain. Protein and fat content vary if you include the skin.
A 4-ounce (113-gram) cooked chicken thigh with skin provides:
- Protein: ~32 grams
- Fat: ~15 grams
- Carbohydrates: 0 grams
Chicken thighs are rich in essential vitamins and minerals, especially B vitamins like niacin (B3), pantothenic acid (B5), and vitamin B6, which support digestion, energy production, brain function, and immunity.
They also provide selenium, an antioxidant important for thyroid health, and contain more zinc than chicken breasts, supporting immunity. These nutrients make chicken thighs a healthy part of any balanced diet.
Comparing Chicken Thigh Calories to Other Chicken Parts
Chicken thighs are often compared to chicken breast, drumsticks, and wings. Each part offers different nutrients, taste, and texture.
Chicken breast is leaner with high protein, while darker meat like thighs and drumsticks contains more fat but richer flavor.
This overview will help you choose the best chicken cut for your health and cooking preferences. Consider whether you want less fat or more flavor to decide what suits you.
Chicken Breast vs. Chicken Thigh Calories
The main debate is between chicken thighs and chicken breast. Thighs are dark meat with more fat and calories but richer in zinc and iron, making them juicier and more flavorful.
For a 3.5-ounce (100-gram) raw, boneless, skinless serving:
- Chicken Thigh: 144 calories, 19g protein, 8g fat
- Chicken Breast: 106 calories, 23g protein, 2g fat
Chicken Wings and Drumsticks vs. Chicken Thigh Calories
When compared to other dark meat parts like the chicken wing and drumstick, the differences are smaller but still notable.
Chicken wings with skin have a higher fat-to-protein ratio and more calories, with a roasted wing containing about 216 calories.
The drumstick is nutritionally similar to the thigh, though often slightly leaner. A rotisserie drumstick with skin (about 71 grams) contains 146 calories and 18.2 grams of protein.
A full chicken leg with skin, combining the thigh and drumstick, has about 475 calories, showcasing how larger portions add up.
Here is a look at the calories in different chicken parts per 100 grams (cooked):
- Thigh (skinless): ~209 calories, ~11g fat
- Wing (with skin): ~254 calories, ~17g fat
- Drumstick (with skin): ~206 calories, ~11.5g fat
Chicken Thigh Calories by Cooking Method
How you cook chicken thighs affects their calorie content. Roasting, grilling, or baking keeps calories lower by avoiding added fat, while frying increases calories.
Sauces, marinades, and breading can also add extra calories. Knowing these factors helps you make healthier choices.
Grilled, Roasted, Fried, and Baked Chicken Thigh Calories
Cooking methods that let fat drip away, like grilling or roasting on a rack, produce lower-fat chicken. Baking with little oil is also healthy. Fried chicken absorbs more oil, increasing calories and fat.
Marinades and sauces can add hidden calories, sugar, and sodium. Choose simple herb marinades over sugary sauces, and pay attention to added ingredients as well as cooking method.
Here’s how cooking methods affect a 3.5-ounce skinless chicken thigh:
| Cooking Method | Estimated Calories | Notes |
|---|---|---|
| Grilled/Roasted | ~170-190 | Fat drips away; minimal added oil |
| Baked | ~180-200 | Varies with added ingredients |
| Fried (breaded) | ~250-300+ | Absorbs frying oil |
| Boiled | ~170 | No added fat; some nutrients lost |
Cooking Tips for Lower-Calorie Chicken Thigh Dishes
Making chicken thighs with fewer calories is easy by using smart cooking tips. Start by choosing skinless chicken thighs or removing the skin before eating to reduce fat and calories.
Healthy marinades add flavor without many calories. Try lemon juice, garlic, herbs, and a bit of olive oil instead of creamy or sweet sauces for a fresh, natural taste.
Here are a few tips for making healthier chicken thighs:
- Trim Excess Fat: Always cut off any extra fat you see on the chicken before cooking.
- Use a Cooking Rack: When baking or roasting, put the chicken on a rack so the fat can drip away.
- Measure Your Oil: To keep control of added ingredients, use a measuring spoon when you need oil for cooking, instead of just pouring.
Healthy Chicken Thigh Recipes
Chicken thighs are very versatile and can be used in many easy, healthy, and tasty recipes. Their rich flavor pairs well with strong spices and various cooking methods.
Here are two simple and healthy chicken thigh recipes to get you started. These oven-baked and grilled options keep the meals low in fat while maximizing flavor.
Oven-Baked Skinless Chicken Thigh
Oven-baked chicken thighs are a simple, tasty meal. Using skinless thighs keeps fat low while staying juicy. Season with salt, pepper, garlic powder, and paprika.
Heat oven to 400°F (200°C). Pat chicken dry, arrange in a baking dish, drizzle with olive oil, and add seasonings. Bake for 20–25 minutes. Pair with roasted vegetables and quinoa for a healthy meal.
Low-Fat Grilled Chicken Thigh
Grilling is a healthy way to cook chicken thighs, as excess fat drips off, making them leaner and adding a smoky flavor.
For extra taste, marinate boneless, skinless thighs in lemon juice, minced garlic, fresh herbs like rosemary or thyme, and black pepper for at least 30 minutes.
Heat the grill to medium-high. Grill the chicken for 6–8 minutes per side until cooked through.
Frequently Asked Questions
Does Removing the Skin Make Chicken Thighs Healthier?
Yes, removing the skin from chicken thighs makes them healthier. It lowers the amount of fat and calories, especially the unhealthy fats. Skinless chicken thighs are a good choice if you want lean protein in your diet.
How Do Calories Change in Chicken Thighs When Cooked?
Cooking reduces water in chicken thighs, which makes each gram higher in calories and nutrients. So, cooked chicken has more calories per gram than raw chicken. The total calories can vary depending on added ingredients and cooking methods.
How Long Would it Take to Burn Off 180 Calories?
Burning 180 calories from a chicken thigh depends on your activity and body weight. On average, it takes about 30 minutes of brisk walking, 20 minutes of jogging, or 15 minutes of moderate cycling.
More intense exercise can burn those calories in 10 to 12 minutes. The exact time varies by age, weight, and fitness, but moderate exercise usually burns 180 calories quickly.
Final Thoughts
Knowing the amount of calories in chicken thigh helps you make healthier choices. Chicken thighs have more calories than some other chicken parts, but are rich in protein and important nutrients.
They keep you full and can be cooked in many ways, like grilling, roasting, or baking. Understanding their calorie content helps you plan meals to meet your goals.
Do not forget that chicken thighs are flexible and can be used in good and tasty dishes that suit what you like. If you want more tips, check out more recipes and guides on our page!