Chicken Thigh Nutrition Facts: Calories, Protein & Macros

Chicken thighs are a flavorful and versatile source of protein that can be part of a balanced diet. Their nutritional value can vary depending on the portion size, cooking method, and whether the skin is included.

A cooked chicken thigh provides protein, fat, and several essential nutrients. Compared with chicken breast, chicken thighs generally contain more fat and have a richer flavor and more tender texture.

This guide explains chicken thigh nutrition in detail, including calories, protein, fat, carbohydrates, serving sizes, and the nutritional differences between skinless, skin on, raw, and cooked chicken thighs.

Chicken Thigh Nutrition at a Glance

Chicken thigh nutrition varies depending on whether the meat is raw or cooked and whether the skin is included. Cooking removes water from the meat, which concentrates the nutrients and increases the calorie and protein values per 100 grams.

The following values provide a useful comparison for boneless chicken thigh meat:

These values show why the preparation method matters when tracking chicken thigh nutrition. A cooked chicken thigh contains more calories and protein per 100 grams than raw chicken because cooking reduces its water content. Keeping the skin also increases the fat and calorie content.

Chicken thighs contain no carbohydrates in their natural form. However, marinades, sauces, breading, and other ingredients can add carbohydrates and extra calories to the final dish.

When tracking your intake, use nutrition data that matches how you weigh and prepare the chicken. This helps you avoid comparing raw portions with cooked portions and getting misleading results.

How Many Calories Are in a Chicken Thigh?

The number of calories in a chicken thigh depends on its weight, cooking method, and whether the skin is included.

Based on the nutrition values above, 100 grams of raw, boneless, skinless chicken thigh contains about 119 calories. The same amount of cooked or roasted, boneless, skinless chicken thigh contains about 209 calories.

A cooked chicken thigh with the skin and bone removed contains approximately 247 calories per 100 grams. The higher calorie content mainly comes from the reduced water content during cooking and the additional fat from the skin.

Skinless vs. Skin-On Chicken Thighs

Removing the skin can significantly reduce the fat and calorie content of a chicken thigh. A cooked, skinless thigh contains about 10.88 grams of fat per 100 grams, while cooked thigh meat with the skin contains approximately 15.5 grams.

If you are tracking calories, compare portions using the same preparation method. For example, do not compare 100 grams of raw chicken with 100 grams of cooked chicken because cooking changes the weight by reducing its water content.

Raw vs. Cooked Chicken Thighs

Raw chicken thigh contains more water, so its calories and protein appear lower when measured per 100 grams. During roasting or other cooking methods, some of that water is lost while most of the protein remains. As a result, the cooked meat becomes more concentrated by weight.

For accurate calorie tracking, weigh the chicken either before cooking or after cooking and use nutrition information that corresponds to that measurement. Consistency is more important than choosing one method over the other.

How Much Protein Is in a Chicken Thigh?

Chicken thighs are a good source of protein and can help add protein to a balanced meal. The amount of protein depends on the portion size and whether the chicken is measured raw or cooked.

A 100 gram portion of raw, boneless, skinless chicken thigh contains about 19.65 grams of protein. After cooking or roasting, the same 100 gram weight of boneless, skinless chicken thigh provides about 25.94 grams of protein.

The higher protein value in cooked chicken does not mean that cooking creates more protein. Cooking removes water from the meat, making the protein more concentrated in each 100 gram portion.

For example, if you cook a larger portion of chicken and then measure 100 grams of the cooked meat, that portion contains less water than 100 grams of raw chicken. This is why cooked chicken can show a higher protein value per 100 grams.

Chicken thighs can be a practical protein source for meals because they provide substantial protein without containing carbohydrates. If you are tracking protein intake, use a portion size that matches your nutrition data and measure your chicken consistently.

Chicken Thigh Macros Explained

Macros, short for macronutrients, are the nutrients your body needs in larger amounts. The three main macronutrients are protein, fat, and carbohydrates.

Chicken thigh naturally provides protein and fat but contains no carbohydrates. The amount of each macronutrient changes depending on whether the meat is raw or cooked and whether the skin is included.

Protein

Protein is the main macronutrient in chicken thighs. A 100 gram serving of raw, boneless, skinless chicken thigh provides about 19.65 grams of protein. The same weight of cooked or roasted chicken thigh provides about 25.94 grams.

Fat

Chicken thighs contain more fat than chicken breast, particularly when the skin is left on. A 100 gram serving of cooked, boneless, skinless chicken thigh contains about 10.88 grams of fat. Cooked chicken thigh with the skin contains approximately 15.5 grams of fat per 100 grams.

The cooking method can also affect the final fat and calorie content. Adding oil, butter, or a high fat sauce can increase the total amount.

Carbohydrates

Plain chicken thigh contains 0 grams of carbohydrates. This applies to the chicken meat itself without breading, sauces, marinades, or other ingredients.

Carbohydrates can be added during preparation. For example, breaded chicken thighs or chicken served with a sweet sauce may contain considerably more carbohydrates than plain roasted chicken.

Calories

Calories come mainly from the protein and fat in chicken thighs. A 100 gram serving of raw, boneless, skinless chicken thigh contains about 119 calories, while cooked or roasted, boneless, skinless chicken thigh contains about 209 calories.

Cooked chicken thigh with the skin contains approximately 247 calories per 100 grams. Added ingredients such as cooking oil, butter, breading, and sauces can increase the total calorie content further.

Chicken Thigh With Skin vs. Without Skin

The main nutritional difference between skin-on and skinless chicken thighs is the amount of fat and calories. Chicken skin contains fat, so keeping it on generally increases the calorie content of the meal.

For 100 grams of cooked chicken thigh, the skinless version contains about 209 calories and 10.88 grams of fat. Cooked chicken thigh with the skin contains approximately 247 calories and 15.5 grams of fat.

The protein content is similar in both versions, while the skin-on option contains more fat and calories.

If you want to reduce calories or fat, removing the skin is a simple way to do so. If you prefer the flavor and texture of crispy chicken skin, you can include it while accounting for the additional calories and fat.

The best choice depends on your overall diet and portion size. You do not need to avoid chicken skin completely to maintain a balanced diet. What matters is how the food fits into your overall calorie and nutrient intake.

Chicken Thigh vs. Chicken Breast

Chicken thighs and chicken breasts are both useful sources of protein, but their nutritional profiles are different. Chicken breast is generally leaner, while chicken thigh contains more fat and has a richer flavor.

For a 100 gram serving, cooked and boneless chicken thigh without the skin provides about 209 calories, 25.94 grams of protein, and 10.88 grams of fat. Cooked chicken thigh with the skin contains approximately 247 calories and 15.5 grams of fat.

Chicken breast is often preferred when someone wants a leaner protein source with fewer calories and less fat. Chicken thighs can be a better choice for people who prefer a more tender texture and richer flavor while still getting a substantial amount of protein.

Neither option is automatically better for everyone. Your choice can depend on your calorie needs, protein goals, preferred taste, and how you prepare the chicken.

Is Chicken Thigh Healthy?

Chicken thighs can be part of a healthy, balanced diet. They provide a good amount of protein and contain several nutrients, while their higher fat content can contribute to a satisfying meal.

The main factor to consider is how the chicken fits into your overall diet. Skinless chicken thighs provide less fat and fewer calories than skin-on thighs, which may be useful when you are trying to manage your calorie intake.

Preparation also matters. Grilled, roasted, or baked chicken thighs can be part of a balanced meal, while deep frying, heavy sauces, and large amounts of added oil can substantially increase the calories and fat.

Portion size is another important consideration. A balanced meal can include chicken thigh alongside vegetables, whole grains, legumes, or another carbohydrate source, depending on your nutritional needs.

There is no need to label chicken thighs as either good or bad food. The overall quality of your diet, portion sizes, and preparation methods matter more than one individual food.

Does Cooking Change Chicken Thigh Nutrition?

Cooking changes the weight and nutritional concentration of chicken thighs, mainly because the meat loses water during cooking. This is why 100 grams of cooked chicken can contain more calories and protein than 100 grams of raw chicken.

For example, 100 grams of raw, boneless, skinless chicken thigh contains about 119 calories and 19.65 grams of protein. After roasting, 100 grams of the cooked meat contains about 209 calories and 25.94 grams of protein.

Cooking does not create additional protein. Instead, the cooked meat contains less water, so the nutrients become more concentrated by weight.

The cooking method can also affect the final nutrition of your meal. Roasting or grilling the chicken without added ingredients keeps the nutrition closer to the meat itself. Adding oil, butter, breading, or calorie-dense sauces increases the total calories and can change the fat and carbohydrate content.

When tracking nutrition, choose either the raw weight or cooked weight and use matching nutrition data. Using the same method consistently will give you a more reliable estimate of your intake.

How to Include Chicken Thigh in a Balanced Meal

Chicken thighs can work well in a balanced meal when you pair them with foods that provide other nutrients. Since plain chicken thigh provides protein and fat but no carbohydrates, adding vegetables and a carbohydrate source can create a more complete meal.

For example, you can serve roasted chicken thigh with vegetables and brown rice, potatoes, or another whole grain. A salad with chicken thigh can also make a simple meal, especially when you choose a dressing that fits your overall calorie needs.

Portion size matters as well. If you are tracking calories or macronutrients, measure your chicken consistently and account for the cooking method, skin, oils, and sauces used during preparation.

You can also adjust the meal based on your goals. Skinless chicken thigh can provide substantial protein with less fat than the skin-on version, while keeping the skin can add more flavor and fat.

The goal is not to make every meal identical. A varied diet that includes protein, vegetables, carbohydrates, healthy fats, and other nutrient-rich foods can help you build balanced meals that fit your individual needs.

Final Takeaway

Chicken thighs are a protein rich food that can fit into many types of balanced diets. A 100 gram serving of raw, boneless, skinless chicken thigh contains about 119 calories and 19.65 grams of protein. After cooking, the same weight contains about 209 calories and 25.94 grams of protein because cooking reduces the water content.

Keeping the skin increases the fat and calorie content. Cooking methods and added ingredients such as oil, butter, breading, and sauces can also change the final nutrition of your meal.

For accurate tracking, pay attention to portion size and make sure your nutrition data matches whether the chicken is raw or cooked. Once you understand these differences, you can easily use a nutrition calculator to estimate calories and macronutrients for your meals.