How Many Calories are in a Grilled Chicken Thigh?

Chicken thighs on the grill are a tasty and healthy source of protein that can be a part of a healthy diet. But a lot of people want to know how many calories are in a grilled chicken thigh. Let’s take a closer look at how many calories these tasty chicken cuts have and how healthy they are.

An Overview of Chicken Thigh Nutrition

Chicken thighs are one of the fattier parts of the chicken, but they taste great and are soft. Skinless, boneless chicken thighs are a great source of:

• Protein – A 3 ounce serving provides about 22 grams of protein.

• Vitamin B6 – Thighs contain about 0.4 mg of vitamin B6 per serving. This vitamin helps with protein metabolism and red blood cell production.

• Iron – With 1.06 mg of iron per 100 grams, chicken thighs can help prevent anemia.

• Potassium – Important for fluid balance and muscle function, thighs provide around 246 mg of potassium per 100 grams

• Zinc – Thighs supply 1.1 mg of zinc per 100 grams a mineral that supports the immune system.

Chicken thighs have more fat and calories than chicken breasts. But the monounsaturated and polyunsaturated fats they have are better for you. Removing the skin reduces the total fat and calorie content.

Calorie Count in Grilled Chicken Thighs

The number of calories in a grilled chicken thigh depends on the size and whether it is boneless and skinless. Here are some common serving sizes and their calorie content:

• 100 grams of grilled chicken thigh (without skin) = 243 calories

• 1 medium grilled chicken thigh (132g) = 321 calories

• 1 small grilled thigh (106g) = 257 calories

• 1 large grilled thigh (172g) = 417 calories

• 1 thigh with skin (56g) = 136 calories

• 1 ounce of grilled thigh = 69 calories

As you can see, a 3-4 ounce grilled chicken thigh will provide about 207-276 calories. Thighs with the skin on will be higher in fat and calories. Removing the skin saves about 50-70 calories per thigh.

Factors That Affect Calorie Content

Several factors impact the calorie content of grilled chicken thighs:

• Skin – Chicken skin contains a lot of fat. Based on size, leaving it on can add 50 to 100 calories per thigh.

• Cooking Method – Grilling, broiling, baking, or poaching chicken thighs results in little added fat or calories. Frying adds significant calories from oil absorption.

• Portion Size – The bigger the thigh, the more calories it provides. Weighing or measuring thighs helps control portion sizes.

• Ingredients – Plain thighs are the lowest calorie option. Marinades, breading, batters, and sauces add extra calories.

• Bone – Boneless thighs have slightly more calories ounce for ounce than bone-in since there is more meat. But boneless are easier to weigh accurately.

How Many Calories Per Serving?

To control calories, the recommended serving size for chicken thighs is about 3-4 ounces, providing around 180-250 calories. A typical meal plan may include:

• 1 small or medium thigh (3-4 oz) = 180-250 calories

• 2 small thighs (6-8 oz) = 360-500 calories

• 1 large thigh (5-6 oz) = 250-350 calories

• 3 oz cooked thigh + side dishes = one 400 calorie meal

• 4-5 oz thigh + sides = one 500-600 calorie meal

Chicken thighs can be flavored in endless ways with healthy ingredients like herbs, spices, lemon, garlic, and mustard to boost flavor without adding many calories.

Burning Off Thigh Calories

A 3-4 ounce grilled chicken thigh has around 207-276 calories. Here is how long it would take to burn those calories through exercise:

• Walking – 60-80 minutes

• Jogging – 30-40 minutes

• Swimming – 35-45 minutes

• Hiking – 50-65 minutes

• Cycling – 40-55 minutes

• Circuit training – 35-45 minutes

• High intensity interval training (HIIT) – 20-25 minutes

As you can see, grilled chicken thighs are a protein powerhouse that can be part of a healthy diet. Moderating portion sizes and choosing skinless boneless thighs are simple ways to control calories while enjoying the great flavor of chicken thighs!