Chicken thighs are a popular and tasty cut of meat that packs a good amount of protein. However, some people avoid them because they fear the fat content is too high. So just how much fat is in a chicken thigh?
The amount of fat in a chicken thigh depends on whether the skin is removed and how it is prepared. A skinless boneless, cooked chicken thigh contains about 9.5 grams of fat per 3.5 ounce (100 gram) serving. With the skin on, the amount of fat jumps to 14.2 grams. Fried chicken thighs have even more fat at 17 grams per serving.
Understanding Chicken Thigh Fat Content
Chicken thighs are the upper part of the leg. They contain more fat than chicken breasts giving them a juicier texture and richer flavor.
A 3.5 ounce serving of cooked chicken thigh with the bone in and skin removed provides approximately:
- 208 calories
- 28.8 grams protein
- 9.5 grams fat
So in a skinless thigh, 45% of the calories come from fat while 55% come from protein.
When the skin is left on, the fat content rises significantly. A skin-on thigh contains about 14.2 grams of fat per serving, bumping the percentage of calories from fat up to 59%.
Frying adds even more fat. A breaded and fried chicken thigh may contain around 17 grams of fat per serving.
Comparing Chicken Thighs to Other Cuts
To put the fat content into perspective, here’s how chicken thighs compare to other popular cuts:
- Chicken breast (skinless): 3.6 grams fat per serving
- Chicken wing (skinless): 1.7 grams fat per serving
- Chicken drumstick (skinless): 5.7 grams fat per serving
So thigh meat has about 2-3 times as much fat as breast meat. However, it’s still considered a lean source of protein.
Tips to Reduce Fat When Cooking Chicken Thighs
Here are some tips to keep the fat content lower when cooking chicken thighs:
- Remove the skin before cooking. This eliminates a significant portion of the fat.
- Opt for cooking methods like grilling, roasting, poaching or air frying. Avoid frying in batter or breading.
- Skip adding fatty sauces and glazes or keep them light.
- Drain off any excess fat after cooking.
- Watch your portion sizes, as fat grams can add up quickly. Aim for about 3-4 ounces of cooked thigh meat per serving.
The Bottom Line
Chicken thighs offer an excellent balance of protein, fat and flavor. While they do contain more fat than breasts, it’s still an acceptable amount, especially when the skin is removed.
Watch your serving sizes, use healthy cooking methods and remove the skin to keep calories and fat in check. Overall, chicken thighs can be enjoyed as part of a balanced diet.
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Top nutrition facts for Chicken thigh
TOP 7% Protein ⓘ
| Calories ⓘ Calories for selected serving | 218 kcal |
| Glycemic index ⓘ Source:*Explanation 0.25g of net carbs Check out our Glycemic index chart page for the full list. | 0 (low) |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 1 grams |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 14.9 (acidic) |
| Oxalates ⓘ https://www.hsph.harvard.edu/nutrition-questionnaire-service-center/nutrient-tables-download-page/ | 0 mg |
Chicken thigh calories (kcal)
| Calories for different serving sizes of chicken thigh | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 218 | |
| Calories in 1 thigh, bone and skin removed | 113 | 52 g |
| Calories for different varieties of chicken thigh | Calories | Weight |
|---|---|---|
| Chicken, broilers or fryers, thigh, meat only, cooked, fried (this food) | 218 | 100 g |
| Chicken thigh raw | 221 | 100 g |
How to Trim the Fat from Chicken Thighs
FAQ
Is chicken thigh high in fat?
Fat Content
Skinless chicken breast only contains about 2 grams of total fat and less than half a gram of saturated fat per 3.5 ounce portion. Conversely, skinless chicken thighs have 8 grams of fat and 2 grams of saturated fat per 3.5 ounce portion—nearly four times the fat of chicken breast.
Is chicken thigh ok for fat loss?
Yes, chicken thighs can be a healthy option compared to chicken breasts, especially if you buy skinless ones. They do have more fat, but skinless thighs are lower in fat than skin-on thighs. Thighs are juicier and tastier, and they provide good protein along with important nutrients like iron and zinc.
Which part of chicken has the most fat?
The chicken wing has the most fat compared to other common cuts like the breast or thigh.
What percentage of fat is in a chicken thigh?
Boneless skinless thighs are about 8% fat according to the USDA. Skin is about 40% fat.