Are Chicken Thighs Good For You? A Closer Look at the Nutrition

Chicken thighs seem to get a bad rap when it comes to healthy eating. With their higher fat content compared to lean chicken breasts, they are often labeled as the less healthy option. But are chicken thighs good for you? The answer is not so black and white. With a little know-how, chicken thighs can absolutely be part of a nutritious diet.

A Quick Overview of Chicken Thigh Nutrition

Here is a quick look at the nutrition facts for a 3 ounce serving of skinless, boneless chicken thigh:

• 164 calories
• 0g carbohydrates
• 0g fiber
• 20g protein
• 9g total fat
• 2.4g saturated fat
• 285mg sodium

Compared to the same serving size of chicken breast, thighs contain more calories, fat and saturated fat. However, the majority of the saturated fat is found in the skin. Simply removing the skin before eating reduces the saturated fat significantly.

Chicken thigh meat is considered a complete protein, meaning it contains all 9 essential amino acids. It also contains the amino acid tryptophan which helps boost levels of serotonin the “feel good” neurotransmitter.

5 Reasons Chicken Thighs Can Be Part of a Healthy Diet

Here are 5 key reasons why chicken thighs can be a nutritious choice as part of an overall balanced diet

1. Better portion control

Chicken thighs tend to be smaller than chicken breasts naturally. The typical thigh is closer to the recommended 3-4 ounce serving size for lean protein. Opting for a thigh makes it easier to keep portions in check.

2. Rich in zinc

Thighs contain significantly more zinc than chicken breasts – almost 70% more! Zinc is essential for metabolism, immunity, and many other bodily functions. Chicken thighs are an excellent food source of this important mineral.

3. More inherently flavorful

The extra fat in chicken thighs keeps them moist and juicy during cooking, unlocking more flavor. Thighs can often be cooked with less added oil since they have enough natural fat. Their flavor and tenderness makes them perfect for stews, curries, and pasta dishes.

4. May be more satisfying

The extra fat and calories in chicken thighs could help them be more satisfying than chicken breasts. Some research shows types of fat can increase feelings of fullness. The rich flavor of thighs may also contribute to feeling satisfied with smaller portions.

5. Contain healthy fats

While chicken thighs have more total fat and saturated fat than chicken breasts, most of it is the healthy unsaturated kind. Saturated fat is highest in the skin. Simply removing the skin slashes the saturated fat content significantly.

Tips for Choosing and Preparing Chicken Thighs

Follow these simple tips to enjoy flavorful chicken thighs as part of a balanced diet:

• Choose skinless chicken thighs to reduce saturated fat, or remove the skin yourself before cooking.

• Opt for healthy cooking methods like baking, grilling, or stir frying instead of frying.

• Spice it up with herbs and spices instead of salt to boost flavor without excess sodium.

• Pair chicken thighs with veggies and whole grains for a complete nutrient-rich meal.

• Watch your portions and aim to stick to the recommended 3-4 oz serving size.

The Bottom Line

While chicken thighs are higher in fat and calories than breasts, they can be part of a healthy diet when enjoyed in moderation. Focus on skinless thighs prepared with minimal added fat or sodium. Balance thighs with plenty of vegetables, fruits, whole grains, and lean proteins. With some simple strategies, you can enjoy juicy, flavorful chicken thighs as part of your weekly meal plan.

For a lower calorie and fat option, chicken breasts are generally considered healthier than chicken thighs.