how many calories in a baked chicken thigh

How Many Calories Are in a Baked Chicken Thigh?

Chicken thighs are a delicious and versatile cut of meat that can be prepared in many ways. If you are watching your calorie intake or macronutrients, you may be wondering exactly how many calories are in a baked chicken thigh. In this article, we will break down the nutrition facts and calorie count of baked chicken thighs with and without skin so you can determine how they fit into your diet.

What Makes Chicken Thighs Different Than Breasts?

Chicken thighs have a higher fat content than chicken breasts due to the presence of more fat-rich dark meat. Chicken thigh meat contains more myoglobin, which is a protein that helps transport oxygen to active muscles. Since chicken thighs are more active muscles than breasts, they contain higher amounts of myoglobin, resulting in darker, richer tasting meat.

The extra marbling of fat in chicken thighs keeps them moist during cooking and provides more robust chicken flavor. While chicken breasts are leaner, some people find them to be drier and less flavorful. For these reasons, chicken thighs are growing in popularity for home cooks seeking juicy and delicious chicken dishes.

Calories in Baked Chicken Thighs

The number of calories in a chicken thigh depends on whether it is prepared with or without the skin

• Baked chicken thigh with skin (per 3 oz serving): 197 calories
• Baked chicken thigh without skin (per 3 oz serving): 152 calories

As you can see, baked chicken thighs contain significantly fewer calories without the skin. By removing the skin prior to cooking, you can reduce the calorie count by around 45 calories per 3 ounce serving.

Here is the complete nutrition information for baked chicken thighs with and without skin (per 3 oz serving):

Baked Chicken Thigh with Skin

• Calories: 197
• Fat: 12.5g
• Saturated fat: 2g
• Protein: 20g

Baked Chicken Thigh without Skin

• Calories: 152
• Fat: 7g
• Saturated fat: 2g
• Protein: 21g

For comparison, a boneless, skinless chicken breast contains around 139 calories per 3 oz serving. So while chicken thighs are slightly higher in calories than chicken breasts, they still provide plenty of protein and make an excellent lean protein source when prepared without skin.

To keep the calorie count low, opt for cooking methods like baking, grilling or roasting without adding high fat ingredients like oil or butter. Avoid frying chicken thighs or cooking with heavy breading or batter to prevent excessive calories.

How Baked Chicken Thighs Fit Into a Balanced Diet

Chicken thighs can be part of a healthy, balanced diet when consumed in moderation alongside plenty of vegetables, fruits, whole grains and plant-based proteins.

Some potential health benefits of chicken thigh consumption include:

• High in protein to support muscle synthesis and satisfy hunger
• Provides iron, zinc, selenium, potassium and B vitamins
• Versatile to prepare in many nutritious recipes
• May support weight management when calories are controlled

Aim to keep chicken thigh portions around 3-4 oz and limit higher fat cooking methods to control calories. Remove the skin before eating to further reduce saturated fat and calories.

Chicken thighs, like other cuts of poultry, are naturally low in carbohydrates. Thus, they can fit into low carb, keto, Paleo and other popular diet plans. Just be mindful of any high carb additions like batter, breading or sugary sauces.

Try pairing baked chicken thighs with antioxidant-rich side dishes like:

• Roasted vegetables
• Green salad with vinaigrette
• Cauliflower rice or mashed cauliflower
• Roasted sweet or white potatoes

The fiber, vitamins, minerals and plant compounds in the side dishes will round out the meal nutritionally. Enjoy baked chicken thighs as part of a weekly meal plan, or keep a batch in the fridge to add to salads and grain bowls for easy high protein meals.

In conclusion, baked chicken thighs can be a nutritious addition to your diet when consumed in appropriate portions and as part of an overall balanced eating pattern. Aim for a 3-4 oz serving to keep calories moderate and remove the skin before eating to reduce saturated fat intake. Baked chicken thighs provide a tasty and satisfying protein choice.