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

Chicken thighs are a delicious and versatile ingredient that can be prepared in endless ways But if you’re watching your calories or macros, you may be wondering – how many calories are actually in a chicken thigh? Let’s take a detailed look

I’m a home cook who loves making healthy, tasty meals for my family Over the years, I’ve discovered that chicken thighs are one of the most budget-friendly and flavorful cuts of chicken Their rich, juicy meat takes well to all kinds of seasonings and cooking methods.

However, chicken thighs are known to have more fat and calories than chicken breast and other leaner cuts. So I wanted to know how many calories this tasty meat really had so I could still eat it and stay on track with my nutrition goals.

In this article, I’ll share everything I learned about the calories, fat, protein, and other nutrients found in chicken thighs – with and without skin, with different cooking methods, and more. Let’s dive in!

Calorie Counts in Chicken Thighs

The favorite choice for a chicken thigh serving is one medium thigh (skin eaten), which contains about 150 calories.

Here are some of the most common chicken thigh serving sizes and their calorie amounts:

• 1 small thigh (skin eaten) – 135 calories
• 1 medium thigh (skin eaten) – 150 calories
• 1 large thigh (skin eaten) – 206 calories
• 4 oz boneless, cooked – 278 calories
• 4 oz with bone, cooked – 216 calories
• 1 cup diced thighs – 331 calories

This shows that the calories can be very different based on the thigh’s size and whether it has skin or bone.

Boneless chicken thigh packs more calories per ounce than bone-in since there is more actual meat. And skin-on thighs contain significantly more calories than skinless.

Skinless vs Skin-On Chicken Thigh Calories

Here’s a comparison of popular thigh servings with and without the skin:

• 1 medium skinless thigh – 108 calories

• 1 medium thigh with skin – 150 calories

• 4 oz boneless, skinless – 207 calories

• 4 oz boneless, with skin – 278 calories

• 4 oz bone-in, skinless – 157 calories

• 4 oz bone-in, with skin – 216 calories

As shown, the skin alone contributes about 40-50 extra calories per thigh. The skin is high in fat, accounting for a significant portion of the total calories.

So if limiting calories is your main concern, skinless chicken thighs are the way to go. But the skin does provide valuable nutrients and flavor, so including it occasionally may be worth the tradeoff.

Caloric Differences in Chicken Thigh Cooking Methods

The way you prepare your chicken thighs also impacts their final calorie values.

For example, here are the calories in a medium thigh with the skin and bone removed using various cooking techniques:

• Roasted – 153 calories
• Baked – 152 calories
• Fried – 162 calories
• Stewed – 158 calories

Frying adds the most calories because the thigh absorbs oil or fat during cooking. Meanwhile, roasting, baking, or stewing results in fewer absorbed calories.

And here are the calories for a medium skinless thigh:

• Roasted – 109 calories
• Baked – 108 calories
• Fried – 113 calories
• Stewed – 107 calories

Once again, frying bumps up the calories slightly compared to other cooking methods.

So if limiting calorie intake is your goal, stick to roasting, baking, or stewing your chicken thighs. Skip the extra calories from frying.

Chicken Thigh Macros: Protein, Fat, Carbs, and More

Beyond just calories, the macronutrient profile of chicken thighs is important too. Here are the macros in a medium thigh with the skin:

• Calories: 150
• Fat: 9.5g
• Protein: 15g
• Carbs: 0g

And for a medium skinless thigh:

• Calories: 108
• Fat: 5.6g
• Protein: 13g
• Carbs: 0g

It’s clear that chicken thighs are a great source of protein, whether you eat the skin or not. You’re getting 13-15g protein for only 108-150 calories.

Fat content ranges from moderate to slightly high depending on if you skip the skin. And thighs contain no carbs whatsoever.

Chicken thighs also provide minerals like calcium, potassium, iron and B vitamins. Skin-on thighs offer even more micronutrients in addition to the extra fat.

Chicken Thigh Calories vs Chicken Breast

How do chicken thigh calories compare to other cuts of chicken, like the breast? Let’s look at the numbers:

• 3 oz chicken breast: 142 calories, 3g fat, 26g protein
• 3 oz chicken thigh: 109 calories, 5g fat, 13g protein

Chicken breast contains significantly more protein than thigh, and fewer calories and less fat. But the thigh still offers a good amount of protein plus more flavor.

So if you don’t mind a bit more fat and calories, thighs make a tasty, juicy alternative to breast meat. They provide a good nutritional profile plus great taste.

Healthy Ways to Enjoy Chicken Thighs While Watching Calories

Now that you know the calorie counts, here are some of my favorite healthy preparations that make chicken thighs shine:

• Bake or roast skinless thighs – Rub with spices, roast at 400°F until browned and cooked through. Crispy outside, tender and juicy inside.

• Simmer in a flavorful sauce or stew – Braise or simmer thighs in tomatoes, onions, garlic, herbs and spices for a one-pot meal.

• Over medium-high heat, grill skinless chicken thighs. This will give them a nice char while keeping them moist. Brush on a tangy bbq sauce or pesto if desired.

• Meal prep baked thighs – Bake a batch of skinless thighs, then slice and add to salads, rice bowls, wraps, and more for quick meals.

• Make healthy chicken thigh fajitas or tacos – Skip fatty toppings and load up on veggies.

• Enjoy bone-in thighs for more flavor – The bone adds lots of taste without too many more calories. Just watch portion size.

The Takeaway on Chicken Thigh Calories

Chicken thighs offer a tasty and budget-friendly way to get lean protein in your diet. A medium thigh with the skin has about 150 calories, while skinless has closer to 110.

Frying, skin-on, and larger portions will increase the calories. To control calories, stick to skinless, bone-in thighs and use healthier cooking methods like baking, grilling or stewing.

While thighs are slightly higher in fat and calories than breast meat, the difference is moderate. Thighs provide an excellent nutrition profile plus delicious flavor.

So yes – you can absolutely still fit chicken thighs into a healthy diet, even if you’re watching your calorie intake. With proper portion sizes and preparation methods, they are a nutritious and versatile ingredient.