Chicken thighs often take a backseat to the more popular chicken breast and chicken wings. But the thigh provides some of the flavor of wings with the high protein of breasts.
What kind of protein is in a 4 oz chicken thigh? The answer depends on how you buy the chicken and how much you weigh it.
So read on to find out how much protein is in every kind of chicken thigh. Plus, see how that compares to other high-protein foods.
Chicken thigh is one of the most flavorful and juicy cuts of chicken. With the right preparation, chicken thighs can be succulent tender and full of flavor. But it can be tricky to know how much to cook and portion per person. So how much is 4 ounces of chicken thigh exactly? Let’s take a closer look.
What is Chicken Thigh?
Chicken thigh refers to the upper leg portion of the chicken It contains a single bone and is darker in color and more flavorful than chicken breast due to its higher fat content
Chicken thighs are available bone-in or boneless. Chicken thighs with bones have both bone and meat. Chicken thighs without bones only have the meat on the thighs.
Compared to chicken breast, chicken thighs have slightly more calories and fat since they contain both dark meat and skin. But they are an excellent source of protein, vitamins and minerals.
Why Measure 4 Ounces of Chicken Thigh?
For controlling serving sizes, it helps to know what a 4-ounce chicken thigh looks like.
The recommended serving size for chicken is typically 3-4 ounces. About 190 calories and 25 grams of protein are in 4 ounces of cooked chicken, which is the perfect amount of protein.
Measuring servings can help prevent over or under-portioning chicken. It also makes it easy to calculate the right amount to cook for multiple people.
Below are some tips on visually identifying and measuring 4 ounces of different types of chicken thighs:
How to Measure 4 Ounces of Boneless Chicken Thigh
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Use a kitchen scale and weigh out 4 ounces or 113 grams of raw boneless thigh. This will yield around 3 ounces cooked.
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A 4 ounce cooked thigh without bones is about the size of a cell phone or deck of cards.
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A half cup of shredded or diced cooked chicken thigh is close to 4 ounces.
How to Measure 4 Ounces of Bone-In Chicken Thigh
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For bone-in chicken thighs, 2 small or 1 large thigh is typically 4 ounces cooked.
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Estimate that around 1/3 of the weight of a bone-in thigh is bone. So 3-4 ounces of bone-in thigh contains around 2 ounces of meat.
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Use your fist or palm as a guide. A single bone-in thigh around this size is close to 4 ounces.
How Many Calories in 4 Ounces of Chicken Thigh?
A 4 ounce serving of boneless, skinless chicken thigh contains around:
- 190 calories
- 11 grams fat
- 0 grams carbs
- 27 grams protein
With the skin on, a 4 ounce serving provides around 250 calories and 15 grams of fat.
Chicken thighs are slightly higher in calories and fat compared to the same amount of chicken breast. But the extra flavor and juiciness is worth the moderate calorie increase for many people.
How Does 4 Ounces of Chicken Thigh Compare to Other Cuts?
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A 4 ounce chicken breast is around the size of a smartphone or deck of cards. It has 140 calories and 25 grams of protein.
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For chicken wings, 2-3 whole wings equal 4 ounces. They have around 180 calories and 15 grams of protein.
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Chicken drumsticks are quite meaty, so a single 4 ounce drumstick has around 190 calories and 20 grams of protein.
So thigh has a bit more fat than breast or drumstick, but not vastly more calories, especially when removing the skin.
Tips for Cooking 4 Ounces of Chicken Thigh
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When cooking for multiple people, plan for 4-8 ounces of thigh per person depending on their size and appetite.
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Remember raw chicken loses around 25% of its weight when cooked. So cook 5-5.5 ounces of raw thigh to yield 4 ounces cooked.
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Bake, grill or pan-fry chicken thighs until the internal temperature reaches 165°F. Take care not to overcook them.
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For extra flavor, try marinating thighs for 30 minutes to 2 hours before cooking. Some good marinades are lemon juice, olive oil, garlic and herbs.
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Chicken thighs pair well with roasted vegetables, mashed potatoes, rice, salad and more. They work great in soups, tacos, pasta and stir fries too.
Is Chicken Thigh Healthy?
Chicken thigh gets a bad rap for being high in fat and calories. But it can be a nutritious choice when eaten in moderation as part of a healthy diet.
Chicken thigh contains more vitamins and minerals than chicken breast, including:
- Thiamine
- Selenium
- Zinc
- Vitamin B12
- Iron
It’s also high in protein and relatively low in carbs. When buying chicken thigh, opt for boneless and skinless whenever possible to reduce the fat content.
Or enjoy skin-on chicken thigh occasionally while limiting other high fat foods that day. 4 ounces of chicken thigh a few times a week can be a delicious and healthy way to get quality protein.
Sample 4 Ounce Serving Ideas
Here are a few examples of how to include 4 ounces of chicken thigh in a meal:
- 4 ounce grilled chicken thigh with 1/2 cup roasted broccoli and 3/4 cup brown rice
- Chicken thigh stir fry with peppers and onions over zucchini noodles
- 4 ounce chicken thigh with 1/2 cup Greek salad and pita bread
- Chicken thigh soup with carrots, tomatoes and spinach
- Chicken thigh tacos with salsa, lettuce and cheese in corn tortillas
Chicken thigh is flavorful and satisfying in smaller 4 ounce portions. Follow the visual guidelines above to easily identify a 4 ounce portion and enjoy the delicious taste of chicken thigh as part of a balanced diet.
4 Oz Chicken Thigh Protein After Cooking
Whether you weigh a 4 oz chicken thigh before or after cooking also changes how much protein it has. The reason is that meat loses about 25% of its weight during cooking (i. e. , raw chicken thigh weight x 0. 75 = cooked chicken thigh weight).
So if you start with 4 oz of chicken thigh, it only weighs about 3 oz after cooking. And that 3 oz of cooked thigh would still have the same amount of protein because the weight loss is due to water evaporation and not damage to the meat.
Furthermore, you can divide by 0. 75 to find the amount of protein in cooked chicken thighs. For example, a 4 oz piece of cooked skinless chicken thigh would have 22g ÷ 0. 75 = 29g of protein.
Knowing the protein content of cooked chicken thighs is beneficial when you meal prep large quantities of meat to divide up later. But remember that the protein amount can vary depending on the cooking method, temperature, and duration.
If your head is spinning from all those different preparations, here is a table showing all the different combinations of chicken thigh types with their corresponding protein, fat, and calorie content.
This table makes it easy to see why the boneless, skinless chicken thigh is the best option for getting the most protein with the fewest calories.
| Chicken Thigh Type | Weight | Protein | Fat | Calories |
|---|---|---|---|---|
| Raw, Boneless, Skinless | 4 oz | 22 g | 8 g | 160 |
| Cooked, Boneless, Skinless | 4 oz | 29 g | 11 g | 215 |
| Raw, Bone-In, Skin-On | 4 oz | 19 g | 19 g | 250 |
| Cooked, Bone-In, Skin-On | 4 oz | 25 g | 25 g | 325 |
| Cooked, Bone-In, Skin Removed | 4 oz | 23 g | 15 g | 230 |
Bear in mind these are numbers are approximations based on averages from a nutrition database. You should still check the label on your chicken to verify the macros and calories.
Skin-On, Bone-In 4 Oz Chicken Thigh Protein
Some chicken thighs are sold with minimal processing. In other words, they still have bones and skin.
According to multiple database listings, a 4 oz chicken thigh with skin has about 19 grams of protein. And, with 19 grams of fat, this chicken thigh has about 250 calories.
Of course, you can always remove the skin from the chicken thighs after cooking. If you don’t eat the skin, you can subtract roughly 10 grams of fat per 4 oz serving. But you’ll also lose 2-3 grams of protein.
Is Tracking Your Food Raw Ruining Your Gains?
FAQ
How many chicken thighs is 4 ounces?
How big is a 4 oz serving of chicken?
A 4-ounce serving of cooked chicken breast is roughly the size of a computer mouse, a deck of cards, or the palm of your hand (minus fingers). It’s approximately 3/4 cup of shredded or cubed chicken.
How to measure 4 oz of chicken without a scale?
To estimate 4 ounces of chicken without a scale, you can use your hand as a reference. A 4-ounce portion of chicken breast is roughly the size of your palm (excluding your fingers).
How much is 4 ounces of chicken visually?
A 4 oz chicken breast is roughly about the size of the palm of your hand minus your fingers.
How many Oz is a chicken thigh?
Since there are 8 ounces in a cup measure, 4 ounces of chicken equals 1/2 cup. In the event that you’re utilizing a metric scale, this measurement also translates to 113 grams. Is a chicken thigh 3 oz? About 3 ounces of cooked chicken thigh, free of the skin and bones, come from one chicken thigh.
How much is 4 ounces of chicken?
4 ounces of chicken equals 113 grams, or about 1/2 cup. If you remember that 8 ounces is 1 cup, this should be easy enough to recall. If you were to portion out 4 ounces of chicken, the amount should fill a 1/2 cup measure.
How much do chicken thighs weigh?
Chicken thighs can vary in size and weight. A chicken thigh with bones and skin on usually weighs between 5 and 8 ounces (140 and 225 grams). A chicken thigh without bones and skin weighs about 4 to 6 ounces (110 to 170 grams). Remember that these weights can fluctuate based on the chicken’s age and overall size.
How much does a bone in chicken thigh weigh?
On average, a bone-in chicken thigh weighs around 5 to 7 ounces. However, this weight can vary depending on the size of the thigh and the specific breed of chicken. How much does a boneless chicken thigh weigh? A boneless chicken thigh typically weighs around 4 to 6 ounces.
How many ounces of chicken thighs should a person eat?
The recommended serving size for chicken thighs is around 3 to 4 ounces per person. However, this can vary depending on personal dietary needs and preferences. Can I substitute chicken thighs with another cut of chicken?.
How much does a 4 oz chicken breast weigh?
A small chicken breast is typically around 4 ounces, equivalent to the size of the palm of your hand or a deck of cards. Average chicken tenders weigh about 3 ounces each. 4 oz of chicken breast will give you roughly 3 ounces of cooked chicken and 4 oz of chicken thigh will give you roughly 2. 5 ounces of cooked meat.