How Many Calories Are in a 3 Ounce Chicken Thigh? A Detailed Look

Chicken thighs are a delicious and versatile cut of meat that can be prepared in endless ways. But before you dig into a juicy baked chicken thigh you may be wondering just how many calories are packed into those 3 ounces of boneless skinless chicken. Read on for a deep dive into the calorie and nutrient content of a 3 ounce chicken thigh.

Calorie Count of a 3 Ounce Chicken Thigh

A 3-ounce serving of cooked boneless, skinless chicken thigh has about the following amounts of nutrients:

• 208 calories
• 13.06g of fat
• 21.14g of protein
• 0g of carbohydrates

So in a 3 ounce chicken thigh, just over half the calories (58%) come from fat, while the rest (42%) come from protein. There are no carbohydrates in chicken thigh meat.

To put this calorie count into perspective, here’s how it compares to other common protein foods

• A 3 ounce chicken breast contains 140 calories
• A 3 ounce serving of salmon has 175 calories
• A 3 ounce serving of 90% lean ground beef provides 200 calories

So the thigh contains more calories and fat than the breast, but less fat than an equal portion of ground beef. The calorie count lands right in the middle of salmon and chicken breast.

Nutritional Benefits of Chicken Thighs

Though chicken thighs contain more fat and calories than chicken breast they provide some excellent nutritional benefits

• Chicken thighs are a great way to get protein, which helps build muscle. Each 3 ounce serving has 21 grams of protein.

• Iron-rich: a 3-ounce thigh has 6% of the daily recommended iron intake, which helps keep blood and energy levels healthy.

• Potassium comes from food. A 3 ounce thigh has 187 milligrams of potassium. Potassium supports heart health, muscle function and nerve signaling.

• Contains B vitamins: Chicken thighs provide small amounts of B vitamins like niacin, vitamin B6 and pantothenic acid. B vitamins help convert food into energy.

• Full of zinc: A 3 ounce serving contains about 7% of the RDI for zinc, a mineral that promotes immune health and wound healing.

So while the fat and calorie content is higher than chicken breast, chicken thighs contain lots of beneficial nutrients as well.

How Cooking Method Impacts Calories

The cooking method you use can slightly alter the calorie content of chicken thighs:

• Grilled: Grilled chicken thighs with the skin removed contain approximately 180 calories in 3 ounces. The dry heat allows some of the fat to drip away.

• Baked: Baked chicken thighs (skinless) have about 190 calories per 3 ounce serving. Bake at 400°F or above to crisp the skin and render some fat.

• Fried: Frying adds extra calories from oil. A fried chicken thigh with skin has approximately 260 calories in 3 ounces.

• Rotisserie: Store-bought rotisserie chicken thighs contain around 210 calories for a 3 ounce portion. Rotisserie cooking renders off some fat.

So grilling, baking or rotisserie cooking can reduce the total calories compared to pan frying. But in all cases, a 3 ounce serving stays right around 200 calories.

Ways to Reduce Calories in Chicken Thighs

Here are some easy ways to reduce the calories in chicken thighs:

• Remove the skin before cooking. The skin accounts for about 50 extra calories per 3 ounce serving.

• Trim excess fat to reduce overall fat content and calories.

• Use leaner cooking methods like grilling, roasting or baking on a rack to allow fat to drain away from the meat.

• Avoid frying chicken thighs to prevent absorbing extra oil and calories.

• Portion control is key – stick to around 3 ounce servings to control calorie intake.

• Pair with non-starchy veggies like broccoli, Brussels sprouts or asparagus instead of fatty sides or carbs.

Chicken Thigh Calories in Different Portions

Below are the calorie counts for varying portion sizes of boneless, skinless chicken thighs:

• 1 ounce cooked: 69 calories
• 2 ounces cooked: 138 calories
• 3 ounces cooked: 208 calories
• 4 ounces cooked: 276 calories
• 5 ounces cooked: 345 calories
• 6 ounces cooked: 414 calories

The calories increase linearly with each additional ounce. A good rule of thumb is 70 calories per ounce of boneless, skinless cooked thigh meat.

The Bottom Line

A 3 ounce serving of boneless, skinless chicken thigh contains about 208 calories and 13 grams of fat. The high protein and nutrient content provide some beneficial nutrition, but the calories are higher than an equal portion of chicken breast. Carefully monitoring portion sizes and using healthy cooking methods can help keep calories under control when enjoying juicy, flavorful chicken thighs.