Chicken Thigh Macros: The Complete Nutrition Guide
Chicken thighs are the flavorful, more forgiving alternative to chicken breast. With higher fat content comes more taste, juicier texture, and a different macro profile that works well for many diet approaches. Here’s your complete guide to chicken thigh nutrition.
Quick Macro Summary
Per 100g (boneless, skinless, cooked):
| Macro | Amount |
|---|---|
| Calories | 209 kcal |
| Protein | 26g |
| Carbohydrates | 0g |
| Fat | 10.9g |
| Fiber | 0g |
Per typical serving (1 thigh, ~85g cooked, boneless, skinless):
| Macro | Amount |
|---|---|
| Calories | 178 kcal |
| Protein | 22g |
| Carbohydrates | 0g |
| Fat | 9.3g |
Detailed Nutritional Breakdown
Protein Content
Chicken thighs provide 26g of protein per 100g cooked — slightly less than chicken breast (31g), but still an excellent source. The protein quality is identical:
- Complete amino acid profile
- Highly bioavailable
- Rich in leucine for muscle synthesis
Fat Profile
The higher fat content (10.9g vs. 3.6g in breast) is the key difference:
| Fat Type | Amount per 100g |
|---|---|
| Saturated fat | 2.9g |
| Monounsaturated fat | 4.3g |
| Polyunsaturated fat | 2.4g |
The fat in chicken thighs provides:
- More flavor and moisture during cooking
- Better satiety compared to ultra-lean proteins
- Additional calories for those in a surplus
Micronutrients
Chicken thighs actually contain higher amounts of certain nutrients than breast meat:
| Nutrient | Per 100g | % Daily Value |
|---|---|---|
| Niacin (B3) | 6.7mg | 42% |
| Vitamin B6 | 0.4mg | 24% |
| Zinc | 2.4mg | 22% |
| Selenium | 26mcg | 47% |
| Iron | 1.1mg | 6% |
| Phosphorus | 190mg | 15% |
Dark meat contains more iron and zinc than white meat — beneficial for energy and immune function.
Chicken Thigh Variations and Their Macros
By Preparation (Per 100g Cooked)
| Variation | Calories | Protein | Fat | Notes |
|---|---|---|---|---|
| Boneless, skinless | 209 | 26g | 10.9g | Best for tracking |
| Bone-in, skinless | 195 | 24g | 10g | Slightly lower (bone weight) |
| Boneless, with skin | 247 | 24g | 16g | Higher fat |
| Bone-in, with skin | 229 | 22g | 15g | Traditional preparation |
Skin Impact
The skin significantly changes macros:
| Component | Without Skin | With Skin |
|---|---|---|
| Calories | 209 | 247 |
| Fat | 10.9g | 16g |
| Protein | 26g | 24g |
Removing the skin saves ~40 calories and 5g fat per 100g. However, cooking with skin then removing it keeps the meat moist while maintaining better macros.
Bone-In Weight Conversion
When tracking bone-in thighs, remember:
- Raw bone-in thigh: ~4-6oz total
- Edible meat portion: ~65-70% of total weight
- A 5oz bone-in thigh yields ~3.5oz meat
Cooking Method Impact
| Method | Calories (per 100g) | Notes |
|---|---|---|
| Grilled (no skin) | 209 | Standard |
| Roasted (no skin) | 209 | Standard |
| Grilled (with skin) | 247 | Higher fat |
| Pan-fried (oil) | 260+ | Oil adds calories |
| Deep-fried (breaded) | 270+ | Adds carbs and fat |
Chicken Breast vs. Chicken Thigh
| Factor | Chicken Breast | Chicken Thigh |
|---|---|---|
| Calories/100g | 165 | 209 |
| Protein/100g | 31g | 26g |
| Fat/100g | 3.6g | 10.9g |
| Carbs/100g | 0g | 0g |
| Flavor | Mild | Rich, savory |
| Texture | Lean, can dry out | Juicy, forgiving |
| Cost | Higher | Lower |
| Best for | Cutting, max protein | Maintenance, bulking |
When to choose thighs over breast:
- You’re in a caloric surplus (bulking)
- You want more flavor without added sauces
- You’re cooking methods prone to drying (slow cooker, stewing)
- You want budget-friendly protein
- You’re on a higher-fat diet (keto, moderate carb)
When to choose breast over thighs:
- You’re cutting and need maximum protein efficiency
- You’re hitting fat macros from other sources
- You want the lowest calorie protein option
How Chicken Thighs Fit Your Macro Diet
For Muscle Building (Bulking)
Chicken thighs shine during a bulk:
- Extra calories from fat support surplus
- More satisfying than ultra-lean proteins
- Easier to prep in large batches (stays moist)
Bulk meal: 2 chicken thighs + rice + vegetables = 500 cal, 45g protein, 50g carbs, 15g fat
For Fat Loss (Cutting)
Can still work during a cut with proper planning:
- Remove skin to save calories
- Account for higher fat in daily totals
- Pair with low-fat sides (vegetables, rice)
Cut meal: 1 skinless thigh + large salad = 250 cal, 24g protein, 8g carbs, 12g fat
For Keto/Low-Carb
Chicken thighs are keto-friendly:
- Zero carbs
- Moderate fat content
- Adequate protein
- Satisfying without carbs
Keto meal: 2 thighs with skin + roasted vegetables = 450 cal, 40g protein, 8g carbs, 28g fat
For Maintenance
Thighs provide balanced macros for maintenance:
- Moderate protein and fat
- Flexible for various meal types
- Budget-friendly for consistent eating
Meal Ideas Using Chicken Thighs
High-Protein Meals
- Grilled Chicken Thigh Bowl: Sliced thighs over quinoa with roasted vegetables and tahini dressing
- Chicken Thigh Stir-Fry: Cubed thighs with vegetables over rice
- Mediterranean Chicken: Thighs with olives, tomatoes, and feta over couscous
Meal Prep Ideas
- Sheet Pan Chicken Thighs: Roast 6-8 thighs with vegetables for the week
- Slow Cooker Pulled Chicken: Shred thighs for tacos, sandwiches, salads
- Marinated Thighs: Prep in different marinades (teriyaki, lemon herb, BBQ)
Quick Recipes
- One-Pan Chicken: Thighs + potatoes + green beans, roasted together
- Chicken Lettuce Wraps: Seasoned ground thigh meat in lettuce cups
- BBQ Chicken: Grilled thighs with sugar-free BBQ sauce
Cooking Tips for Best Results
- Pat dry before cooking — crispy skin, better sear
- Let rest 5 minutes — redistributes juices
- Cook to 165°F internal — safe and still juicy
- Score the meat — helps marinades penetrate
Comparison to Other Proteins
| Protein (per 100g) | Calories | Protein | Fat | Cost |
|---|---|---|---|---|
| Chicken thigh | 209 | 26g | 10.9g | $ |
| Chicken breast | 165 | 31g | 3.6g | $$ |
| Ground beef 80/20 | 254 | 26g | 17g | $$ |
| Ground turkey | 165 | 27g | 8g | $$ |
| Pork tenderloin | 143 | 26g | 3.5g | $$ |
| Salmon | 208 | 25g | 12g | $$$ |
Key insight: Chicken thighs offer the best value per gram of protein. More fat than breast, but more affordable and more flavorful.
Tips for Tracking Chicken Thigh Macros
Weighing Accuracy
Boneless thighs: Weigh after cooking for most accurate tracking
Bone-in thighs:
- Weigh raw (including bone)
- Multiply by 0.65 to estimate meat weight
- Or weigh cooked meat after removing from bone
Typical Portion Sizes
| Cut | Raw Weight | Cooked Weight | Calories |
|---|---|---|---|
| 1 small boneless thigh | 3oz (85g) | 2.5oz (70g) | 146 |
| 1 medium boneless thigh | 4oz (113g) | 3oz (85g) | 178 |
| 1 large boneless thigh | 5oz (140g) | 4oz (113g) | 236 |
| 1 bone-in thigh | 5oz total | 3.5oz meat | 195 |
Restaurant Estimates
- Grilled chicken thigh entrée: 1-2 thighs, 200-400 cal
- Fried chicken thigh: ~300 cal with breading
- In stir-fry or curry: ~2-3oz chicken per serving
Common Chicken Thigh Questions
Are chicken thighs unhealthy? No — chicken thighs are nutritious. The higher fat content is primarily unsaturated. They’re a great source of protein, B vitamins, and minerals. The “unhealthy” reputation comes from outdated fat-phobia.
Can I lose weight eating chicken thighs? Yes — fat loss depends on total calorie intake, not individual foods. Chicken thighs can fit any diet with proper portioning and tracking.
Should I remove the skin? Depends on your goals:
- Cutting/calorie control: Remove skin
- Bulking/keto: Keep skin for extra fat and flavor
- Compromise: Cook with skin for moisture, remove before eating
How do I make thighs taste like breast? You don’t need to — embrace the flavor difference. If you need leaner macros, remove skin and trim visible fat before cooking.
Are bone-in or boneless better for tracking? Boneless is easier to track accurately. Bone-in is often cheaper and more flavorful.
Buying Guide
Best Options for Macro Tracking
- Boneless, skinless thighs: Easiest to weigh and track
- Bone-in, skin-on: Best value, remove skin after cooking
- Family packs: Most cost-effective for meal prep
What to Look For
- Color: Pinkish, not gray
- Texture: Firm, not slimy
- Package: No excess liquid
- Expiration: Fresh or freeze before date
Cost Comparison
Chicken thighs typically cost 30-50% less than chicken breast. For budget-conscious macro tracking, thighs deliver more protein per dollar.
The Bottom Line
Chicken thighs provide 26g of protein per 100g with more fat and calories than chicken breast. They’re the budget-friendly, flavor-packed alternative that works well for bulking, maintenance, or anyone who prioritizes taste alongside nutrition. Remove the skin for a leaner profile, or keep it for keto and higher-fat diets.
Macro summary (1 medium boneless, skinless thigh):
- Calories: 178
- Protein: 22g (excellent)
- Fat: 9.3g (moderate)
- Carbs: 0g