Chicken Thigh Nutrition : Calories, Protein & Macros Explained
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By Mobasir Hassan | Executive Sous Chef, Radisson Hotels | 13+ Years Professional Kitchen Experience
Last Updated: May 2026 | Data Source: USDA FoodData Central
If there is one ingredient I reach for more than any other in my hotel kitchen, it is the chicken thigh. After 13 years preparing thousands of covers at Radisson, I can tell you with complete confidence — the thigh is the most versatile, most forgiving, and most nutritionally interesting cut on the bird. Yet when it comes to calories and macros, the confusion online is enormous.
This guide breaks down chicken thigh nutrition facts using verified USDA FoodData Central data — covering every cut, weight, cooking method, and even your favourite fast food chains. Scroll straight to the section you need, or read through for the full picture.
Quick Nutrition Guide: The 3oz (85g) Chicken Thigh
- Calories: 150 (Skinless) | 178 (Skin-on)
- Protein: 17g (Raw) | ~21g (Cooked)
- Fat: 8.4g (Skinless) | 13.8g (Skin-on)
- Carbs: 0g
- Chef’s Pro Tip: Weigh your chicken raw if using a recipe, but cooked if using a tracking app like MyFitnessPal for the best accuracy.
Chicken Thigh Calories: Quick Reference Chart
All values below are for a medium chicken thigh (approximately 3 oz / 85g) in raw form based on USDA data. This is the starting point — scroll down for cooked values, weight-based breakdowns and cooking-method comparisons.
| Chicken Thigh Type | Calories | Protein | Total Fat | Carbs |
|---|---|---|---|---|
| Boneless, Skinless | 150 kcal | 17 g | 8.4 g | 0 g |
| Bone-in, No Skin | 139 kcal | 15 g | 7.9 g | 0 g |
| Boneless, With Skin | 195 kcal | 14 g | 15.3 g | 0 g |
| Bone-in, With Skin | 178 kcal | 13 g | 13.8 g | 0 g |
Source: USDA FoodData Central. Values per medium piece (~3 oz / 85g), raw. Bone-in values include bone weight.
Chef Mobasir's Tip
In my Radisson kitchen I always calculate protein on cooked weight, not raw. A raw boneless skinless thigh loses roughly 20–25% of its weight during cooking through moisture evaporation. If you are tracking macros seriously, weigh after cooking for more accurate numbers every time.
Chicken Thigh Nutrition Facts: 100g Raw vs. Cooked
Calories tell only part of the story. The table below shows the complete nutritional profile of boneless skinless chicken thigh per 100g (raw) — the standard benchmark used by food databases and nutrition labels. This is your most accurate comparison point across all dietary tracking apps.
| Nutrient | Per 100g (Raw) | Per 3 oz / 85g Piece | % Daily Value* |
|---|---|---|---|
| Calories | 177 kcal | 150 kcal | 8% |
| Protein | 20 g | 17 g | 34% |
| Total Fat | 9.9 g | 8.4 g | 13% |
| — Saturated Fat | 2.7 g | 2.3 g | 12% |
| — Unsaturated Fat | 6.5 g | 5.5 g | — |
| Carbohydrates | 0 g | 0 g | 0% |
| Cholesterol | 90 mg | 77 mg | 30% |
| Sodium | 75 mg | 64 mg | 3% |
| Iron | 1.1 mg | 0.9 mg | 6% |
| Zinc | 2.1 mg | 1.8 mg | 19% |
| Phosphorus | 189 mg | 161 mg | 15% |
| Vitamin B12 | 0.5 µg | 0.4 µg | 17% |
| Selenium | 21.3 µg | 18.1 µg | 39% |
*% Daily Values based on a 2,000-calorie diet. Source: USDA FoodData Central.
Protein in Chicken Thighs: How Much Per Piece?
Protein is the most searched nutrient after calories for this cut — and for good reason. Chicken thighs are an excellent protein source for anyone following a high-protein, weight-loss, or muscle-building diet. The numbers shift depending on whether you are looking at raw or cooked weight, and whether the bone is included.
| Cut / State | Protein per 100g | Protein per 3 oz piece | vs Chicken Breast |
|---|---|---|---|
| Boneless Skinless (Raw) | 20 g | 17 g | ~80% of breast |
| Boneless Skinless (Cooked) | 24.5 g | ~21 g | ~88% of breast |
| Bone-in, Skin-on (Raw) | 15 g | 13 g | ~60% of breast |
| Chicken Breast — Raw (reference) | 25 g | 21 g | Reference |
Source: USDA FoodData Central. Bone-in protein per 100g appears lower because bone weight dilutes the density — edible meat protein is comparable.
The key insight here: the bone-in skin-on thigh appears lower in protein per 100g because the bone contributes weight without contributing protein. When you compare edible meat only, the gap between thigh and breast narrows considerably. For our full side-by-side, see chicken breast nutrition facts.
Chef Mobasir's Tip
Protein does not break down with heat — it denatures but stays fully present. Cooking reduces water weight, which is why cooked chicken always shows a higher protein percentage per 100g than raw. When logging in a tracking app, always match how you are weighing your food — raw weight against raw data, cooked weight against cooked data.
Boneless Skinless Chicken Thigh Calories and Nutrition
The boneless skinless chicken thigh is the most popular cut for health-conscious cooking in the United States — and it is what I reach for most often in professional batch cooking and meal prep. It is lean enough to hit calorie targets, yet contains enough intramuscular fat to stay tender and moist where breast so often dries out.
| Serving | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| 1 small thigh — 2 oz / 57g (raw) | 101 kcal | 11 g | 5.6 g | 0 g |
| 1 medium thigh — 3 oz / 85g (raw) | 150 kcal | 17 g | 8.4 g | 0 g |
| 1 large thigh — 4 oz / 113g (raw) | 200 kcal | 22.6 g | 11.2 g | 0 g |
| Per 100g (raw) | 177 kcal | 20 g | 9.9 g | 0 g |
| Per 100g (cooked — roasted) | 187 kcal | 24.5 g | 9.5 g | 0 g |
Source: USDA FoodData Central. Cooked values are for roasted / baked without added fat.
Chicken Thigh With Skin vs Without Skin: Nutrition Compared
The skin question is the single biggest variable in chicken thigh calorie counts. In my Radisson kitchen we keep skin-on during roasting because it self-bastes the meat and locks in moisture — then we remove it for certain dietary preparations before plating. Here is exactly what leaving the skin on adds to your numbers (comparing boneless cuts for a clean apples-to-apples view).
| Nutrient (per 100g, raw) | Boneless With Skin | Boneless Skinless | Difference |
|---|---|---|---|
| Calories | 229 kcal | 177 kcal | +52 kcal |
| Protein | 17 g | 20 g | −3 g |
| Total Fat | 18 g | 9.9 g | +8.1 g |
| Saturated Fat | 5 g | 2.7 g | +2.3 g |
| Carbohydrates | 0 g | 0 g | 0 g |
Source: USDA FoodData Central. Boneless with skin vs boneless skinless — same cut, skin removed.
Chef Mobasir's Tip
Here is a technique I use in my hotel kitchen: cook skin-on to preserve moisture and develop flavour through fat rendering, then remove the skin before portioning or serving for calorie-conscious guests. You capture all the cooking benefits of the fat without all of it ending up in the final portion.
Chicken Thigh Macros: Breakdown for Fitness and Diet Goals
The macro split for raw boneless skinless chicken thigh is approximately 45% calories from protein · 55% from fat · 0% from carbohydrates. Here is how that profile maps across common diet frameworks:
| Diet Goal | Best Cut | Key Macro Benefit | Cal / Serving |
|---|---|---|---|
| Weight Loss | Boneless Skinless | High protein, zero carbs | 150 / 3 oz |
| Muscle Building | Boneless Skinless (2 pieces) | 34 g protein per serving | 300 / 6 oz |
| Keto / Low Carb | Bone-in, Skin-on | 0 g carbs, higher fat macro | 178 / 3 oz |
| High Protein | Boneless Skinless (cooked) | 24.5 g protein / 100g cooked | 187 / 100 g |
| Balanced / General | Any cut — grilled or baked | Full micronutrient profile | 150–195 / 3 oz |
All values raw unless stated. Calorie ranges reflect cut and skin variation.
If you are building a high protein meal plan around chicken thigh, check out my 7 day protein diet plan for weight loss for a complete weekly structure.
Chicken Thigh Calories by Weight: 4 oz, 6 oz, 8 oz
These are the most practical numbers for meal prep and recipe portioning. Values below are for raw chicken thigh — boneless skinless and bone-in skin-on — using USDA per-100g figures scaled to common US portion weights. For accurate kitchen tracking, a digital kitchen scale removes all the guesswork and keeps your calorie counts honest.
Chef's Essential for Accuracy
In my professional kitchen, we never "eyeball" portions. To get the exact 17g of protein per thigh, you need a precise scale. This is the top-rated model I recommend for US home kitchens:
Shop Top-Rated Kitchen Scales on Amazon.com →| Weight (raw) | Boneless Skinless Calories | Boneless Skinless Protein | Bone-in Skin-on Calories | Bone-in Skin-on Protein |
|---|---|---|---|---|
| 4 oz (113 g) | 200 kcal | 22.6 g | 236 kcal | 17 g |
| 6 oz (170 g) | 301 kcal | 34 g | 355 kcal | 25.5 g |
| 8 oz (227 g) | 402 kcal | 45.4 g | 474 kcal | 34 g |
| Per 100 g (baseline) | 177 kcal | 20 g | 209 kcal | 15 g |
Note: Bone-in figures include bone weight. Actual edible protein per gram of meat is higher — the bone dilutes the per-100g density.
Raw vs. Cooked Weight: The "25% Rule"
The biggest mistake I see home cooks make in the USA is weighing their cooked chicken and logging it as "raw" in their fitness apps. This leads to massive calorie errors.
The Chef’s Math:
Chicken thighs lose approximately 25% of their weight during cooking due to moisture evaporation.
• 4 oz Raw Thigh ≈ 3 oz Cooked.
• 1 lb Raw Thighs ≈ 12 oz Cooked.
How Cooking Method Changes Chicken Thigh Calories
This is where professional kitchen knowledge makes a real difference. The same raw chicken thigh can end up at dramatically different calorie counts depending on how you cook it — and the reasons are rooted in food science, not guesswork.
| Cooking Method | Cal / 100g | Protein / 100g | Fat Added? | Chef's Note |
|---|---|---|---|---|
| Raw (baseline) | 177 kcal | 20 g | No | Reference point |
| Grilled | ~170 kcal | 24 g | No | Fat drips away — lowest-calorie cooked method |
| Baked / Roasted | ~187 kcal | 24.5 g | Minimal | Fat renders into pan, less absorbed back |
| Air Fried | ~178 kcal | 24 g | Minimal | Similar to baking; crispy skin, low added fat |
| Pan-Fried (no breading) | ~210 kcal | 23 g | Yes (~40 kcal/tsp oil) | Oil absorption varies with heat and pan |
| Braised / Stewed | ~180 kcal | 22 g | Depends on liquid | Retains moisture; sauce adds calories separately |
| Deep Fried (breaded) | ~250 kcal | 20 g | Yes (significant) | Breading adds carbs + absorbed frying oil |
All values for boneless skinless chicken thigh. Cooked figures reflect moisture loss — pieces weigh less but are more calorie-dense per gram than raw.
For exact oven temperatures and timing, read my complete guide on how long to bake chicken thighs.
Chef Mobasir's Tip
Grilling is the lowest-calorie cooking method because fat physically drips away from the heat source. But here is the food science caveat: you lose more weight through moisture evaporation on a grill, so each cooked gram becomes more calorie-dense — even though total calories in the piece are lower. Always use an instant-read meat thermometer and pull thighs at 165°F / 74°C. Overcooking drives moisture out, concentrates calorie density per gram, and ruins texture — all at once.
KFC and Popeyes Chicken Thigh Calories
Fast food chicken thighs are a completely different animal from home-cooked. Breading, frying oil, heavy seasoning, and larger portion sizes push the calorie and sodium numbers significantly higher. Here is what the two biggest chains are serving.
| Restaurant / Item | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| KFC Original Recipe Thigh | 290 kcal | 18 g | 19 g | 10 g |
| KFC Extra Crispy Thigh | 370 kcal | 20 g | 24 g | 14 g |
| Popeyes Classic Mild Thigh | ~340 kcal | ~20 g | ~22 g | ~13 g |
| Popeyes Spicy Thigh | ~350 kcal | ~20 g | ~23 g | ~14 g |
| Home-baked boneless skinless (reference) | ~159 kcal | 21 g | 8 g | 0 g |
Fast food values are approximate and may vary by location and portion. Always verify against the chain's current official nutrition guide. Popeyes values are estimates based on available nutrition data.
The takeaway: a KFC Original Recipe thigh carries nearly double the calories of a home-baked boneless skinless thigh — and adds 10g of carbohydrates that simply do not exist in uncoated chicken. As a professional chef, I will always tell you the most nutritious and most flavourful chicken thigh is the one you prepare in your own kitchen.
Chicken Thigh vs. Breast: Which is Truly Healthier?
| Feature (per 3oz cooked) | Chicken Thigh | Chicken Breast | Winner |
|---|---|---|---|
| Calories | 170-180 | 140-150 | Breast (Leaner) |
| Fat | 9g | 3g | Thigh (Flavor) |
| Iron (DV%) | 6% | 2% | Thigh (Energy) |
| Reheat Quality | Excellent | Dry / Rubbery | Thigh (Meal Prep) |
Chef's Perspective: Why I Always Choose Thighs Over Breast
In 13 years working professional kitchens at Radisson — from high-volume banquet production to à la carte fine dining — the chicken thigh has been my most consistent performer. Not because it is trendy. Because it is genuinely superior for high-heat cooking.
The thigh carries more intramuscular fat than the breast. That fat is not just extra calories — it is a natural self-basting mechanism. During roasting or grilling, it renders slowly, keeping the meat moist from the inside while building flavour depth that the breast simply cannot replicate. I have cooked chicken breast to the correct internal temperature of 165°F and had it turn dry and chalky. I have never once had that problem with a properly cooked thigh.
From a nutritional standpoint the thigh also edges ahead in iron, zinc, and B vitamins — micronutrients that matter for energy metabolism, immune function, and red blood cell production. The protein gap between thigh and breast is much narrower than most people believe, especially once both are cooked and you compare edible meat only.
My recommendation is straightforward: if your primary goal is maximum protein at the absolute lowest calorie count, go boneless skinless thigh or breast. If you want flavour, moisture, full nutritional value, and everyday practicality all in one cut — the bone-in skin-on thigh, roasted at 400°F / 204°C until the skin is golden and crisp, is one of the most satisfying things you can put on a plate. And in my kitchen, it always will be. Read our details post on chicken breast vs thigh nutrition comparison for more information.
USA Shopping Guide: Air-Chilled vs. Water-Chilled
When you’re at Whole Foods, Costco, or Kroger, you’ll see different labels. As a professional chef, I only buy Air-Chilled chicken thighs.
- Water-Chilled: The industry standard. Chicken is soaked in cold chlorinated water to cool. They absorb "water weight" (up to 8%), which means you're paying for water that will just evaporate in your pan, leaving the meat soggy.
- Air-Chilled: The chicken is cooled with cold air. This results in pure chicken flavor and a skin that gets much crispier. Nutritionally, it’s superior because it hasn't been diluted by process water.
Why the Thigh is the "King of Meal Prep"
Most people hate meal-prepped chicken because, by Wednesday, the breast meat tastes like a dry sponge. In the professional kitchen, we prefer thighs for batch cooking for one reason: The Reheat Factor.
Because of the slightly higher fat content and connective tissue (collagen), the thigh stays juicy even after being microwaved. If you are prepping for the week, choose boneless skinless thighs—they hold sauce better and maintain a "freshly cooked" texture for 4-5 days.
Chef Mobasir’s Tips for Macro Tracking
- Bone Weight: A standard thigh bone weighs about 0.5 oz to 1 oz. If you buy bone-in, subtract that weight from your log after you finish eating.
- Trim the "Tail": Thighs often come with a flap of pure fat. Trimming this off before cooking can save you 30-50 calories per piece without losing any flavor.
- The Thermometer Rule: Don’t guess. Pull your thighs at 165°F (74°C). Unlike breast, thighs can actually go up to 175°F and still taste great, making them very beginner-friendly.
Frequently Asked Questions
How many calories are in one chicken thigh?
One medium boneless skinless chicken thigh (~3 oz / 85g, raw) contains approximately 150 calories, 17g protein, 8.4g fat, and zero carbohydrates. A bone-in skin-on thigh at the same serving weight contains around 178 calories.
How much protein is in a chicken thigh?
A raw boneless skinless chicken thigh (85g) provides approximately 17g protein. Once cooked, that same piece yields around 20–21g of protein as moisture evaporates and nutrients concentrate. Per 100g raw, USDA data shows 20g protein for boneless skinless chicken thigh.
Are chicken thighs good for weight loss?
Yes. Boneless skinless chicken thigh is high in protein (17–21g per piece), contains zero carbohydrates, and is filling enough to support calorie control. The fat content is primarily unsaturated — the same type of heart-healthy fat found in olive oil and avocados.
Are chicken thighs keto-friendly?
Yes — chicken thighs are among the best keto foods available. Zero carbohydrates, high protein, and a higher fat content than breast make them ideal for ketogenic and low-carb diets. Skin-on thighs are especially keto-appropriate for the additional fat macros they provide.
How many calories are in a KFC chicken thigh?
A KFC Original Recipe thigh contains approximately 290 calories with 18g protein, 19g fat, and 10g carbohydrates. The Extra Crispy version is around 370 calories. Both are significantly higher than home-cooked chicken due to breading, frying oil, and sodium from seasoning.
Is chicken thigh healthier than chicken breast?
Both are nutritious whole foods. Chicken breast has slightly fewer calories and a touch more protein per gram. Chicken thigh provides more iron, zinc, and B vitamins and is far more forgiving in the kitchen. For most people, the calorie difference between cuts is modest — the healthiest option is the one you will actually cook and eat consistently.
Nutrition Summary for our Hindi-Speaking Readers
हिंदी में जानें: चिकन थाई की कैलोरी और पोषण
चिकन थाई (Chicken Thigh) एक पोषण से भरपूर और स्वादिष्ट मांस है। एक मध्यम आकार का बोनलेस स्किनलेस चिकन थाई (85g / 3 oz, कच्चा) में लगभग 150 कैलोरी, 17g प्रोटीन, 8.4g फैट होता है — और कार्बोहाइड्रेट बिलकुल नहीं।
स्किन के साथ (With Skin, boneless): ~229 kcal / 100g | स्किन के बिना (Skinless, boneless): ~177 kcal / 100g
पकाने के बाद कैलोरी: ग्रिल्ड ~170 kcal | बेक्ड ~187 kcal | तला हुआ (breaded) ~250 kcal प्रति 100g
यह उन लोगों के लिए एक बेहतरीन विकल्प है जो वजन कम करना चाहते हैं, मसल्स बनाना चाहते हैं, या कीटो डाइट पर हैं। Chef Mobasir Hassan (Executive Sous Chef, Radisson Hotels) की सलाह: हमेशा पका हुआ चिकन वजन करके कैलोरी काउंट करें — सटीक माप के लिए डिजिटल किचन स्केल का उपयोग करें।
Final Takeaway
Chicken thigh is one of the most nutritionally complete, versatile, and practical proteins you can cook with. Whether you are tracking calories for weight loss, chasing protein numbers for muscle building, following keto, or simply trying to eat better — understanding the difference between cuts, skin-on versus off, raw versus cooked, and cooking method gives you genuine control over your nutrition.
As someone who has portioned thousands of chicken thighs across professional hotel kitchens, my practical advice is this: reach for boneless skinless for weekday meal prep when precision matters, go bone-in skin-on for weekend roasts when flavour is the priority, and always use a kitchen scale if you are being serious about your numbers.
Have a question about this post or a specific chicken thigh preparation? Drop it in the comments below — I read and respond to every one.
NICE TO MEET YOU!
I’m Mobasir Hassan, Executive Sous Chef with the Radisson Hotel Group. After years in hotel kitchens, I now share chef-tested recipes, step-by-step cooking techniques, and restaurant-style dishes that home cooks can recreate with confidence. I’m glad you’re here!