Chicken thighs are one of the most popular and affordable protein sources worldwide. But the nutrition profile changes significantly depending on whether you eat them boneless and skinless, bone-in with skin, raw or cooked. This guide breaks down every variation so you can track your macros accurately.
Medical Disclaimer: This article is for informational purposes only and does not constitute medical advice. Consult a registered dietitian or healthcare provider for personalized dietary guidance.
This is the most commonly tracked form. Per 100 g of cooked boneless skinless chicken thigh:
| Nutrient | Amount |
|---|---|
| Calories | 209 kcal |
| Protein | 26.0 g |
| Total Fat | 10.9 g |
| Saturated Fat | 3.0 g |
| Cholesterol | 135 mg |
| Sodium | 84 mg |
| Iron | 1.3 mg |
| Zinc | 3.2 mg |
| Vitamin B6 | 0.4 mg |
| Vitamin B12 | 0.6 µg |
| Niacin (B3) | 7.2 mg |
A single boneless skinless chicken thigh weighs approximately 85–115 g cooked (120–150 g raw), providing roughly 180–240 calories and 22–30 g of protein.
Source: USDA FoodData Central, SR Legacy — Chicken, thigh, meat only, cooked, roasted. FDC ID: 171468.
Raw chicken thigh has a higher water content. During cooking, water evaporates and the meat shrinks by approximately 25–30% in weight. This concentrates the nutrients per gram.
| Metric (per 100 g) | Raw | Cooked (Roasted) |
|---|---|---|
| Calories | 119 kcal | 209 kcal |
| Protein | 19.7 g | 26.0 g |
| Total Fat | 3.9 g | 10.9 g |
| Water | 76.0 g | 60.7 g |
Key point: Always track chicken by its cooked weight unless your tracking app specifies raw. Logging raw weight with a cooked nutrition entry (or vice versa) is one of the most common calorie-tracking mistakes.
Keeping the skin on adds significant fat and calories. Per 100 g cooked bone-in, skin-on chicken thigh:
| Nutrient | Amount |
|---|---|
| Calories | 247 kcal |
| Protein | 24.2 g |
| Total Fat | 15.5 g |
| Saturated Fat | 4.3 g |
| Cholesterol | 141 mg |
The skin alone contributes roughly 40–60 extra calories per thigh, mostly from fat. If you are tracking macros for fat loss, removing the skin is one of the simplest ways to reduce calorie intake without sacrificing protein.
Source: USDA FoodData Central — Chicken, thigh, meat and skin, cooked, roasted. FDC ID: 171470.
This is the comparison most people want. Per 100 g cooked, boneless skinless:
| Nutrient | Chicken Thigh | Chicken Breast |
|---|---|---|
| Calories | 209 kcal | 165 kcal |
| Protein | 26.0 g | 31.0 g |
| Total Fat | 10.9 g | 3.6 g |
| Saturated Fat | 3.0 g | 1.0 g |
| Iron | 1.3 mg | 1.0 mg |
| Zinc | 3.2 mg | 1.0 mg |
Chicken breast wins on: Lower calories, higher protein per gram, lower fat — ideal for strict cutting phases.
Chicken thigh wins on: Higher iron and zinc content, more flavor and moisture (less likely to overcook), generally cheaper per pound, and more satiating for many people due to higher fat content.
For most people who are not in a strict calorie deficit, chicken thighs are a perfectly healthy protein choice. The extra 44 calories per 100 g is negligible in the context of a well-structured diet.
Chicken thighs are not just about protein and fat. They provide meaningful amounts of several micronutrients:
The way you cook chicken thighs changes the final nutrition profile:
| Method | Calories per 100 g | Fat | Notes |
|---|---|---|---|
| Roasted (no oil) | 209 | 10.9 g | Best for accurate tracking |
| Grilled | 212 | 11.2 g | Minimal calorie change |
| Pan-fried (1 tsp oil) | 240 | 14.5 g | Oil adds ~40 kcal per tsp |
| Deep-fried (breaded) | 280+ | 18+ g | Breading and oil add significant calories |
| Slow-cooked | 200 | 10.2 g | Retains moisture, slightly lower fat if drained |
For the most accurate tracking: Weigh your chicken thighs after cooking, use a method without added oil, and log the cooked weight in your tracking app.
Here is what typical portions look like for common goals:
| Goal | Portion (cooked) | Calories | Protein |
|---|---|---|---|
| Fat loss | 100–120 g | 209–250 kcal | 26–31 g |
| Maintenance | 140–170 g | 293–355 kcal | 36–44 g |
| Muscle gain | 170–220 g | 355–460 kcal | 44–57 g |
Chicken thighs hold up better than breast in meal prep because they retain moisture when reheated. This makes them a practical choice for people who batch-cook meals for the week.
One average boneless skinless chicken thigh (about 100 g cooked) contains approximately 209 calories, 26 g of protein, and 10.9 g of fat according to USDA data.
Neither is objectively healthier. Chicken breast has fewer calories and more protein per gram, making it better for strict fat loss. Chicken thigh has more iron, zinc, and B vitamins, plus better flavor and moisture retention. Both are excellent protein sources.
Weigh cooked for the most accurate tracking. Raw chicken loses 25–30% of its weight during cooking due to water evaporation. If you weigh raw, use a raw nutrition entry in your tracking app.
Approximately 52 g of protein, based on the USDA value of 26 g protein per 100 g of cooked boneless skinless chicken thigh.
Yes. Removing the skin reduces calories by roughly 40–60 per thigh and cuts total fat by about 4–5 g. For people in a calorie deficit, this adds up over multiple servings.
Reviewed by Michael Torres, MS, RDN, LDN — Registered Dietitian Nutritionist specializing in sports nutrition and body composition
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