How Much Protein is in a 4 Ounce Chicken Thigh?

Chicken thighs are an excellent source of lean protein. With just 4 ounces providing nearly 19 grams of protein, chicken thighs can be a nutritious addition to a healthy diet. In this article we’ll take a closer look at the protein content of chicken thighs and the health benefits of including them in your meals.

An Overview of Chicken Thigh Nutrition

Chicken thighs come from the leg portion of the chicken. They contain more fat than chicken breasts but this fat provides flavor and moisture when the thighs are cooked. Chicken thighs are available bone-in or boneless. A 4 ounce serving of boneless cooked chicken thigh (without skin) contains

• Calories: 186
• Total fat: 11.7 g
• Saturated fat: 3.3 g
• Cholesterol: 70 mg
• Sodium: 309 mg
• Total carbohydrate: 0 g
• Protein: 18.9 g

So in just a 4 ounce serving, boneless chicken thigh provides nearly 19 grams of protein, accounting for over a third of its total calories.

The protein in chicken comes primarily from the muscle tissue. Chicken thigh is a lean source of protein, meaning it provides protein with little saturated fat and no carbohydrates.

The Benefits of Chicken Thigh Protein

There are several important benefits to getting protein from foods like chicken thighs:

• Builds muscle. Protein provides the amino acids that are the building blocks for growing and maintaining muscle mass. Consuming protein shortly after exercise can help rebuild and repair exercised muscles.

• Promotes satiety. Protein is one of the most filling nutrients, helping you feel fuller for longer after eating. This can assist with weight management by curbing overeating.

• Supports bone health. Protein plays a key role in building and maintaining strong bones as you age. Older adults should aim for at least 1-1.2 grams of protein per kilogram of body weight daily.

• Boosts metabolism. Eating adequate protein revs up your metabolism slightly since protein requires more calories to digest than fats or carbs. More calories burned can assist with weight loss.

How Much Protein Do You Need?

The amount of protein you need daily depends on several factors like age, gender, activity level and health status. General protein intake recommendations are:

• Women: 46 grams per day
• Men: 56 grams per day

Athletes, older adults and pregnant women may need more. Many experts recommend consuming 0.36 grams of protein per pound of body weight if trying to build muscle or lose weight.

Since a 4 ounce chicken thigh contains about 19 grams of protein, it provides over 40% of the recommended daily intake for women and about one-third for men. Adding just one chicken thigh to your meals is an easy way to increase your protein consumption.

Tips for Preparing Chicken Thighs

Chicken thighs are very versatile – they can be baked, grilled, sautéed, slow cooked or used in casseroles, soups and salads. Here are some tips for preparing healthy and delicious chicken thighs at home:

• Remove the skin before cooking to reduce the fat and calorie content. The skin contains about half the fat in a chicken thigh.

• Use healthier cooking methods like baking, grilling or sautéing in a nonstick pan to avoid adding extra fat from frying.

• Season simply with fresh herbs, lemon, garlic, pepper or salt-free seasoning blends. Avoid breading or frying thighs to maximize the nutrition.

• Pair with vegetables like roasted Brussels sprouts, sautéed spinach or a fresh salad for a balanced meal.

• Shred leftovers to use in wraps, tacos, rice bowls or chicken salad. Refrigerate cooked chicken thighs for up to 4 days.

Chicken Thighs Can Be a Healthy Protein Source

Incorporating chicken thighs into your diet just a few times a week can help increase your intake of protein, an essential nutrient for good health. A 4 ounce serving packs nearly 19 grams of satisfying protein to support muscle growth, weight management and strong bones. Prepare chicken thighs simply by baking, grilling or sautéing them without skin and pair with veggies for delicious, nutritious meals.