How Many Carbs Are in a Chicken Thigh With Skin?

Chicken thighs are a tasty and versatile staple in many diets. While they provide plenty of protein and healthy fats, many people wonder about the carb content – especially when the skin is left on. In this article, we’ll take an in-depth look at the carb count of chicken thighs and provide tips for fitting them into a low-carb lifestyle.

The Basics of Chicken Thigh Nutrition

Chicken thighs are one of the fattiest cuts of chicken, but don’t let that scare you away! The fat in chicken skin and meat is primarily monounsaturated and polyunsaturated fat, which are considered healthy in moderation

Chicken thighs are also packed with protein. A 3 oz boneless skinless chicken thigh contains about 10-15 grams of protein. When the skin is left on, the protein decreases slightly to 8-10 grams for a 3 oz serving.

Chicken thighs provide important vitamins and minerals like niacin, vitamin B6, phosphorus, selenium and iron. The juicy dark meat is rich in myoglobin, a protein that helps store oxygen in muscles. This gives it a distinct color and flavor compared to white breast meat.

Now let’s get to the main question – are chicken thighs low carb?

Chicken Thighs Have Trace Carbs When Skinless

Plain, boneless, skinless chicken thighs contain virtually zero carbs. A 6 oz serving has less than 1 gram of carbs, according to the USDA. This carb count comes mainly from glycogen, a naturally occurring carbohydrate stored in small amounts in muscles.

When the skin is removed, chicken thighs join the ranks of other zero-carb poultry options like chicken breast and turkey. Skinless thighs can be enjoyed freely on low-carb, ketogenic and paleo diets. They make an excellent high protein, low carb option when plain or cooked simply with spices, herbs and oils.

The Carb Content Increases With Skin On

Here’s where things get tricky – when the crispy, coveted chicken skin enters the picture. Chicken skin contains some fat and protein, but also a small amount of carbohydrates.

According to the USDA, a 6 oz chicken thigh with skin contains about 2 grams of carbohydrates. So generally speaking, a thigh with skin contains about 1-2 grams of net carbs.

The exact carb count will vary depending on the size of the thigh and thickness of the skin. Larger, fattier thighs or those with really crispy, thick skin may contain slightly more carbs. When buying chicken thighs with skin on, choose smaller or thin-skinned thighs to get the lowest carb options.

Cooking Method Impacts Carb Count

The way you prepare and cook chicken thighs also affects their carb content. Here’s how some common cooking methods compare:

• Roasted – Roasting chicken thighs with the skin on doesn’t add any extra carbs. The natural sugars will caramelize and enhance flavor, but the carb count remains around 1-2g per thigh.

• Baked – Plain baked chicken thighs are nearly identical to roasted. Coating with spices or breadcrumbs before baking will increase carbs.

• Grilled – Grilling imparts delicious flavor while maintaining the natural low carb count of chicken thighs with skin on. Go easy on high carb sauces and marinades.

• Fried – Frying amps up the crunch factor but also drives up carbs due to the breading or batter. A fried chicken thigh with batter may have around 15-20g carbs.

• Slow Cooked/Stewed – Slow cooking and stewing chicken thighs keeps the natural carb count low as long as you avoid starchy ingredients like flour, cornstarch or sugar.

Tips for Fit Chicken Thighs Into a Low Carb Diet

Chicken thighs with the skin on contain minimal carbs, ranging from 0-2g per thigh depending on size. Here are some tips for fitting them into a low carb lifestyle:

• Monitor your portion sizes. Stick to 1 smaller thigh per serving and account for the 2g carbs in your daily tally.

• Choose skinless thighs to remove carbs completely. Skip the skin if you’re following a keto diet.

• Avoid carb-heavy sauces, coatings and sides. Enjoy plainly cooked thighs with veggie sides and natural fats.

• Purchase boneless thighs to decrease fat and calories while maximizing protein intake.

• Remove skin after cooking if you crave the flavor but want to avoid the extra carbs.

• Balance thighs with very low carb sides like green veggies, salads, cauliflower rice or zucchini noodles.

The Bottom Line

Chicken thighs can be a nutritious addition to low carb diets in moderation. Skinless thighs are virtually zero carb, while thighs with skin have about 1-2 grams of carbs per serving. Monitor portions, choose skinless when possible, avoid high carb add-ons and balance with low carb sides for the best results. Chicken thighs offer protein, healthy fats and flavor to satisfy your cravings on a low carb lifestyle.