Calories in Chicken Thigh: With and Without Skin
How many calories are in a chicken thigh – with or without skin, per 100 g and per 3 oz – plus protein, fat, thigh vs breast, and fried and BBQ thighs.
Chicken thighs are juicy, tasty and cheaper than chicken breast. Many people choose them for that reason. But they have a reputation for being “fatty” – so how many calories does a chicken thigh really have?
The short answer: one roasted chicken thigh without the skin has about 208 calories and 29 g of protein. With the skin, it has about 318 calories. Per 100 g, skinless thigh meat has 179 calories – only a little more than chicken breast. Most of the extra fat is in the skin.
Calories in chicken thigh by portion
Values are for roasted chicken thighs, from the US Department of Agriculture (USDA FoodData Central):
| Portion | Weight | Calories | Protein |
|---|---|---|---|
| 1 thigh, meat only | 116 g | 208 kcal | 29 g |
| 1 thigh, meat and skin | 137 g | 318 kcal | 32 g |
| 3 oz, meat only | 85 g | 152 kcal | 21 g |
| 3 oz, meat and skin | 85 g | 197 kcal | 20 g |
| 100 g, meat only | 100 g | 179 kcal | 25 g |
| 100 g, meat and skin | 100 g | 232 kcal | 23 g |
Tip: thighs come in very different sizes. A small thigh can have 70 g of meat, a large one over 120 g. Weigh your portion once to see what a normal thigh from your store looks like.
Chicken thigh nutrition facts
| Nutrient | Per 100 g, meat only | Per 100 g, meat and skin |
|---|---|---|
| Calories | 179 kcal | 232 kcal |
| Protein | 24.8 g | 23.3 g |
| Fat | 8.2 g | 14.7 g |
| – of which saturated | 2.3 g | 4.1 g |
| Carbohydrates | 0 g | 0 g |
| Cholesterol | 133 mg | 133 mg |
| Iron | 1.1 mg | 1.1 mg |
| Potassium | 269 mg | 253 mg |
| Sodium | 106 mg | 102 mg |
Chicken thigh is dark meat. It has more fat and more iron than white breast meat, which makes it juicier and gives it a richer taste. It has no carbs.
Chicken thigh vs chicken breast
| Per 100 g, roasted, no skin | Calories | Protein | Fat |
|---|---|---|---|
| Chicken thigh | 179 kcal | 24.8 g | 8.2 g |
| Chicken breast | 165 kcal | 31.0 g | 3.6 g |
Breast has fewer calories and more protein, so it’s the leanest choice. But the difference is smaller than most people think: 14 calories per 100 g. If you prefer thighs, eat them without the skin and they fit well into a weight loss diet. Read more in our article about calories in chicken breast.
Calories in chicken thigh dishes
| Dish | Portion | Calories |
|---|---|---|
| Grilled or air-fried thigh, no skin | 1 thigh | about 200–210 kcal |
| Baked thigh with skin | 1 thigh | about 300–320 kcal |
| Fried chicken thigh, breaded | 1 thigh | about 350–420 kcal |
| BBQ chicken thigh with sauce | 1 thigh | about 260–380 kcal |
| Rotisserie chicken thigh with skin | 1 thigh (95 g) | about 215 kcal |
| Chicken thigh curry | 1 cup | about 300–400 kcal |
| Teriyaki chicken thighs with rice | 1 plate | about 550–700 kcal |
Frying adds breading and oil, so a fried thigh can have twice the calories of a grilled one without skin. BBQ sauce and teriyaki sauce add sugar: 2 tablespoons have about 50–70 calories. Rice and other sides can double the calories of the plate.
Are chicken thighs good for weight loss?
Yes, if you eat them without the skin. A skinless thigh has about 29 g of protein, and protein keeps you full for longer. Thighs are also harder to dry out than breast, so they stay tasty in meal prep.
What makes the difference:
- Remove the skin: it saves about 110 calories per thigh.
- Grill, roast, bake or air-fry instead of frying.
- Watch the sauce: use spices, garlic, lemon or yogurt marinades instead of sugary sauces.
- Fill half the plate with vegetables and keep rice or potatoes to a measured portion.
Remember that you lose weight only when you eat fewer calories than you burn. Read more about the calorie deficit and find your number with our calorie calculator. For more protein ideas, see our list of high protein foods.
How to cook chicken thighs with fewer calories
- Buy boneless, skinless thighs – they’re quick to cook and easy to count.
- Marinate in yogurt, lemon, garlic and spices for a juicy, low-calorie result.
- Use an air fryer or the oven – thighs get crispy without extra oil.
- Cook to 165 °F (74 °C) inside – thighs stay juicy even when fully cooked.
- Weigh your portion – a thigh can be anywhere from 70 g to 130 g of meat.
Count the calories in your chicken thighs without guesswork. With NutriSmart, you snap a photo of what you eat, and the app counts your calories, protein, carbs and fat and shows how much you have left for the day.Get the app free
You can also read how many calories are in a rotisserie chicken and in rice, or try our high protein dinner ideas.
The bottom line
A roasted chicken thigh without the skin has about 208 calories and 29 g of protein; with the skin, about 318 calories. Per 100 g, skinless thigh meat has 179 calories – only a little more than breast. Remove the skin, skip the frying and watch sugary sauces, and chicken thighs fit well into a weight loss diet.
FAQ
How many calories are in one chicken thigh?
A roasted chicken thigh without the skin (116 g of meat) has about 208 calories and 29 g of protein. With the skin (137 g), it has about 318 calories.
How many calories are in 100 g of chicken thigh?
Roasted chicken thigh meat without skin has about 179 calories per 100 g, with 25 g of protein and 8 g of fat. With the skin, it has about 232 calories and 15 g of fat.
Does the skin add a lot of calories?
Yes. The skin on one thigh adds about 110 calories, mostly from fat. Remove it before eating to save those calories – or keep it as a treat and count it.
Is chicken thigh or breast better for weight loss?
Breast is leaner: 165 calories and 31 g of protein per 100 g, versus 179 calories and 25 g of protein for skinless thigh. The difference is small. Skinless thighs are still a good choice if you like their taste and count them.
How much protein is in a chicken thigh?
About 29 g in one roasted thigh without skin (116 g), or 25 g per 100 g. With the skin, a thigh has about 32 g of protein.
Are chicken thighs healthy?
Yes. They're a good source of protein, iron and zinc. They have more fat than breast meat, mostly in the skin. Roast, grill or air-fry them without the skin for the leanest option.
