How Many Calories Are in a 6 Ounce Boneless, Skinless Chicken Thigh?

Chicken thighs are a delicious and versatile cut of meat that can be prepared in endless ways. While they pack more flavor than chicken breasts, some people avoid thighs because of their higher fat and calorie content. However, when prepared properly by removing the skin and cooking them boneless and skinless, chicken thighs can fit into a healthy diet. So how many calories are actually in a 6 ounce serving of boneless, skinless chicken thigh meat? Let’s take a closer look.

Calorie and Nutrition Information for 6 Ounces of Boneless, Skinless Chicken Thigh

According to the USDA FoodData Central, here are the nutrition facts for a 6 ounce serving of boneless, skinless chicken thighs, cooked:

• Calories: 348
• Total Fat: 18g
• Saturated Fat: 5g
• Cholesterol: 158mg
• Sodium: 689mg
• Total Carbohydrate: 0g
• Protein: 43g

So a 6 ounce serving of cooked boneless skinless chicken thigh contains 348 calories with 43g of protein and 18g of fat.

To compare, a 6 ounce boneless, skinless chicken breast contains closer to 190 calories and 34g of protein. So while chicken thighs do contain nearly double the calories and fat compared to chicken breasts, they provide additional protein and more flavor.

How Chicken Thigh Calories Compare to Other Cuts and Cooking Methods

Thighs of chicken have more calories than other cuts because they have more dark meat and fat. Chicken breast has fewer calories because it is very lean and mostly made up of white meat.

Here is how the calories in a 6 oz boneless, skinless thigh compare to other cuts and cooking methods:

• 6 oz chicken breast, boneless, skinless, cooked: 190 calories
• 6 oz chicken drumstick, meat only, cooked: 221 calories
• 6 oz chicken wing, meat only, cooked: 285 calories
• 6 oz chicken thigh with skin, roasted: 538 calories
• 6 oz chicken thigh with skin, fried: 604 calories

Taking off the skin makes a big difference; chicken thighs have almost half as many calories after that. If you bake, grill, or braise the thighs instead of frying them, you’ll also cut down on the calories compared to cooking methods that use a lot of oil or fat.

Health Benefits of Chicken Thighs

While chicken thighs may be higher in calories and fat compared to white meat, the nutritional benefits are also greater. Here are some of the health perks of chicken thighs:

• More iron: Chicken thighs contain 2.2mg of iron per 6 oz serving compared to just 1mg in chicken breasts. Iron carries oxygen throughout the body and supports a healthy immune system.

• Higher in zinc: Zinc strengthens immunity, aids cell growth, boosts testosterone, and supports wound healing. Thighs contain 2.2mg per serving versus 1.5mg in chicken breasts.

• More B vitamins: Thighs are an excellent source of energy-boosting B vitamins like niacin, vitamin B6, and pantothenic acid.

• Higher in selenium: This mineral has antioxidant properties and can enhance immune response. Chicken thighs contain 28.6mcg versus 22.8mcg in breasts.

So chicken thighs are not only tastier and more juicy, but they can also give your body more of the nutrients it needs as part of a healthy diet.

Tips for Preparing Low-Calorie Chicken Thighs

Here are some tips for keeping chicken thighs low in calories:

• Always remove the skin before cooking. Skin accounts for about 40% of the calories.

• Opt for baking, grilling or broiling instead of frying. This prevents excess oil and calories from cooking methods.

• If you add sauces or marinades, be careful because they can have a lot of sugar and fat. Use lighter options like salsa, mustard, or lemon juice.

• Enjoy chicken thighs in moderation as part of a vegetable-heavy meal for balance. Pair with roasted veggies, greens, or a salad.

• Weigh the chicken thighs before cooking using a food scale to get accurate portion sizes. 6 ounces is about the size of two small thighs.

• Compare brands for the leanest options when buying packaged chicken thighs.

The Bottom Line

A 6 ounce serving of boneless, skinless chicken thigh contains approximately 348 calories and 43g protein when cooked. While higher in calories than chicken breast, thighs provide more flavorful meat, juiciness, and additional nutrition like iron, zinc, and B vitamins. Enjoy chicken thighs prepared healthfully as part of an overall balanced diet.