How Much Protein Is in 2 Chicken Thighs?

There is a lot of protein in chicken thighs, which makes them a tasty and versatile cut of chicken. Chicken thighs are a great source of protein for many health-conscious eaters because they taste like rich meat and are juicy. But how much protein are there in two chicken thighs?

The exact amount of protein in chicken thighs depends on a few key factors:

Size of the Thighs

Chicken thighs that are bigger will naturally have more protein than ones that are smaller. Most recipes call for 4-6 oz thighs.

Boneless vs Bone-In

Chicken thighs without bones will have more protein because bones add weight without adding protein.

Skin On vs Skinless

Skin on chicken adds flavor but also extra fat and protein. Thighs that don’t have skin have a higher protein percentage by weight.

Taking these factors into account, here’s a detailed breakdown of the typical protein content of 2 average-sized chicken thighs:

• 2 small bone-in, skin-on thighs (about 6 oz each): 36g protein
• 2 small bone-in, skinless thighs (about 5 oz each): 32g protein
• 2 medium boneless, skinless thighs (about 4 oz each): 50-56g protein

So for two reasonably sized boneless, skinless thighs, you can expect roughly 50-56 grams of high-quality protein.

Pretty impressive for just two chicken pieces!

Why Is Chicken Thigh Protein Important?

Chicken thigh protein provides all the essential amino acids your body needs to function properly. Amino acids are the building blocks used to make muscles, bones, enzymes, hormones and neurotransmitters.

Consuming adequate protein is crucial for:

• Building lean muscle mass
• Repairing muscles after exercise
• Maintaining strength and function as you age
• Boosting metabolism and facilitating weight management
• Supporting immune function
• Improving satiety and food satisfaction

Chicken thigh protein also helps slow digestion, leading to a more gradual rise in blood sugar compared to other meats. This makes it a smart choice for those with diabetes.

Benefits of Chicken Thighs as a Protein Source

Chicken thighs have risen in popularity as a protein powerhouse for good reason. Here are some of the key benefits chicken thigh protein offers:

Rich taste – Chicken thighs are considered more flavorful, juicy and tender than chicken breasts. The leg muscles get more use, so they contain slightly more fat and connective tissue.

Inexpensive – Chicken thighs are often cheaper per pound than chicken breasts, making them budget-friendly.

Nutrient-dense – In addition to protein, chicken thighs provide iron, zinc, B vitamins, selenium and other important nutrients.

Versatile – Chicken thighs work well in soups, salads, sandwiches, stir fries – you name it! They’re easy to cook and pair well with endless flavors.

Convenient – Pre-cooked chicken thighs make an effortless protein addition to meals and snacks.

Tips for Maximizing Chicken Thigh Protein

Follow these simple tips to get the most protein punch from chicken thighs:

• Choose skinless thighs to avoid excess saturated fat and calories

• Opt for baking, grilling or poaching over frying to limit added fat

• Weigh thighs before cooking to determine exact starting protein content

• Combine thighs with healthy carbs and produce for balanced nutrition

• Spice thighs with fresh herbs and flavors instead of heavy sauces

• Enjoy as part of a high protein breakfast like a chicken thigh hash

How Much Protein Should You Eat Per Day?

Most adults need 0.8-1.0 grams of protein per kilogram of body weight, or about 46-56g protein daily for women and 56-68g for men. Athletes, bodybuilders and older adults may need up to 1.6g/kg, or over 100g daily.

Consuming 2 chicken thighs can provide nearly half your daily protein needs in one serving!

To optimize health, aim to spread protein intake evenly throughout the day over meals and snacks. Combine chicken thighs with other protein-rich foods like fish, beans, lentils, eggs and dairy products.

Try This Delicious High Protein Chicken Thigh Recipe!

These Baked BBQ Chicken Thighs pack an amazing 38g protein per thigh:

Ingredients:

• 4 boneless, skinless chicken thighs
• 1⁄2 cup barbecue sauce
• 1 tbsp olive oil
• 1 tsp chili powder
• 1⁄4 tsp cayenne pepper
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F.
2. In a small bowl, mix together the barbecue sauce, olive oil and spices.
3. Place chicken thighs on a baking sheet and brush sauce mixture evenly on both sides.
4. Bake for 25-30 minutes, until chicken is fully cooked (165°F internal temperature).
5. Broil 2-3 minutes to caramelize sauce.
6. Enjoy immediately, or allow to cool and refrigerate for quick protein-packed meals and snacks!

Chicken thighs truly are a versatile, budget-friendly protein that can be incorporated into your diet in dozens of delicious ways. So savor the rich flavor and hearty protein content of chicken thighs at your next meal!