Chicken Thigh Nutrition: Facts, Benefits & Comparison

Thinking about chicken thigh nutrition? Let’s just sit here and talk it out like normal people—the calories, protein, fat, vitamins, everything in plain words. We’ll see how thighs compare to breast the way friends actually talk about it, why thighs are way better than most people give them credit for, and how I make them taste so good they never feel like “diet food.”

The chicken section at the store turns into this weird little drama every single time. The breast is sitting there all pale and trimmed, looking like the responsible adult choice. Then my eyes catch the thighs—darker, thicker, looking juicy enough to make your mouth water—and I can already picture them sizzling on the grill.

Before I even reach, that voice in my head starts: “Thighs are fattier. Don’t mess this up.” I’ve had that same argument with myself way too many times. I know you have too. We’ve all stood there, hand half-out, wondering if picking the tastier one means we’re secretly failing at health. After too many of those awkward moments, I finally got tired of the guilt and decided to actually check what chicken thigh nutrition is really about. And honestly? It changed how I shop.

Thighs aren’t some hidden enemy. They’re packed with stuff your body actually wants, they make food taste alive instead of boring, and they turn healthy eating from something you force into something you actually enjoy. Come on, let’s go through it together—no big words, just real talk.

Key Takeaways

• Skinless cooked chicken thighs give you around 24 to 28 grams of good protein in every 100 grams, plus roughly 179 to 209 calories depending on how you cooked them.
• Those natural fats? They keep you full longer, way better than super-lean cuts that leave you starving fast.
• Thighs bring more iron, zinc, and B vitamins than breast—stuff that keeps energy steady, helps your immune system, and supports muscles after a long day.
• Fat is higher than breast, but skin off keeps it reasonable, and the juiciness makes meals taste great so you stick with it.
• Dark meat like thighs is getting more love because it tastes good and fits real life.

Why Thighs Taste So Much Better (And Why That Actually Matters)

Thighs are upper leg meat, so they’re dark meat. That deeper color comes from myoglobin—the protein that holds oxygen in muscles. Chickens walk and stand on their legs a lot, so those muscles work hard. That work creates richer flavor, keeps the meat moist when cooked, and adds a bit more nutrition than breast, which doesn’t get much movement.

These days thighs are popping up everywhere in my kitchen and my friends’. People are sharing how they use them, recipes keep showing up, and I get why. We’re tired of dry chicken we eat just because it’s “healthy.” Thighs stay juicy even if you forget them in the oven for a minute—they come out tender, not chewy. They’re usually cheaper than breast too, which helps when money’s tight. Good taste plus easy cooking makes healthy eating something you want, not something you dread.

Here are some beautifully grilled skinless chicken thighs that really show off why so many people love them—they look mouthwatering and full of taste.

Okay, Enough About Taste—Let’s Look at Actual Chicken Thigh Nutrition

For skinless chicken thighs cooked healthy (roasted, baked, grilled with little oil), per 100 grams you get 179 to 209 calories, usually around 190. Protein is 24.8 to 28 grams—the complete kind your body uses to repair muscles and keep you strong.

Fat is 8 to 9 grams total, only 2 to 3 grams saturated. No carbs. Cholesterol about 105 mg. Good extras: 1 mg iron, 2 mg zinc, 20 mcg selenium, 223 mg potassium, and B vitamins like B6 and B12 that do a lot quietly.

This is from the latest USDA data, still spot on in 2026. A 3-ounce portion (85 grams cooked) is about 164 calories and 20 grams protein. Skin on adds 25–30% more fat and calories. Raw weighs more from water that cooks off.

Chicken Thigh Nutrition vs Breast: The Real Comparison

Everyone always asks how chicken thigh nutrition compares to breast. Here’s 100 grams cooked skinless. Breast 165 calories, thigh 179–209. Breast protein 31 grams, thigh 24.8–28. Fat breast 3.5 grams, thigh 8–9.

Thighs have more iron (1 mg vs less), zinc (2 mg), B vitamins. Strict low-fat? Breast. Want flavor, fullness, extra minerals for energy and immunity? Thighs win most days. A simple side-by-side chart like this one makes it easy to see at a glance where each cut shines.

How Chicken Thigh Nutrition Actually Helps You Every Day

Thighs give protein to repair muscles after work or workouts. Extra iron keeps energy from crashing. Zinc supports immunity, B vitamins turn food into usable energy and calm nerves. Fats help fullness, no constant snacking. High-protein trends love thighs for low-carb or balanced meals. Guidelines say poultry is nutrient-dense, thighs included when cooked right.

Those Fat Worries? Here’s How to Handle Them

People always worry about fat in chicken thigh nutrition. Skin off, saturated fat 2–3 grams per 100 grams—fits heart-healthy eating. Food cholesterol doesn’t affect blood much for most; overall diet matters more.

Hack: skin off always. Bake, grill, roast with garlic, herbs, lemon. Pair with veggies, grains for full meal. Thighs forgive overcooking, unlike breast that dries fast.

My Everyday Tricks to Make Chicken Thigh Nutrition Work

Tired night? Pat skinless thighs dry, light oil, salt, pepper, paprika, grill to 165°F. Veggies on side—quick win. Weekend? Tray with garlic, rosemary, bake, leftovers for salads, wraps, bowls all week. 4–6 ounces per person. Mix with breast sometimes—thighs flavor, breast leanness. These cooked thighs show how good healthy food can look and taste when done right.

FAQs On Chicken Thigh Nutrition

Are chicken thighs healthier than breast?

Depends on goals. Breast lower calories/fat for strict diets. Thighs more iron, zinc, flavor for enjoyable eating. Both good—pick what fits you.

How many calories in a chicken thigh?

100 grams skinless cooked 179–209. 3-ounce serving 164 calories, 20 grams protein—easy, filling.

Are chicken thighs good for weight loss?

Yes, skinless portions. Fats curb hunger, taste keeps it fun, cheaper than breast.

Is chicken thigh high in protein?

Yes, 24–28 grams per 100 grams skinless cooked. Complete protein for muscles, strength.

Should I eat the skin on chicken thighs?

Skip most times for lower fat/calories. Craving crisp? Balanced diet, occasional fine.

What are the benefits of dark meat like thighs?

More iron, zinc, B vitamins than white, juicier for satisfying meals. Steady energy, immunity, easy habits from good taste.

Chicken thighs fit real life. Nutritious, easy, tasty—grab some next shop. You’ll see why they’re favorites. Taste buds and body happy.