How healthy is chicken thigh?
Is chicken thigh healthy? Yes, in sensible portions. Chicken thigh scores 38/100 on the HowHealthyIs Score: 100 g provides 179 kcal, 25 g protein and 1.1 mg iron. Skinless chicken thigh has a little more fat than breast, with more iron and zinc and a juicier texture. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Chicken thigh ranks higher than 38% of them.
Counts in favor (% daily value per 100 kcal)
- Protein28%
- Iron4%
- Potassium3%
- Magnesium3%
- Vitamin E1%
- Vitamin A0%
- Calcium0%
- Fiber0%
- Vitamin C0%
Counts against
- Saturated fat6%
- Added sugars0%
- Sodium3%
Raw NRF9.3: 39 minus 9 = 30. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in chicken thigh?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 179 kcal | 93 kcal | |
| Protein | 25 g | 13 g | 26% |
| Carbohydrates | 0 g | 0 g | 0% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 8.2 g | 4.2 g | 5% |
| Saturated fat | 2.3 g | 1.2 g | 6% |
| Vitamins | |||
| Vitamin A | 8 µg | 4.2 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0.2 mg | <0.1 mg | 1% |
| Minerals | |||
| Calcium | 9 mg | 4.7 mg | 0% |
| Iron | 1.1 mg | 0.6 mg | 3% |
| Potassium | 269 mg | 140 mg | 3% |
| Magnesium | 24 mg | 12 mg | 3% |
| Sodium | 106 mg | 55 mg | 2% |
Source: USDA FoodData Central, "Chicken, broilers or fryers, thigh, meat only, cooked, roasted" (FDC 172388). Values rounded.
Why is chicken thigh good for you?
- 13 g protein in 1 thigh, meat only, 26% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use it
- Roasts, stews and curries
- Meal prep that stays juicy
What should you watch out for?
- Eating the skin roughly doubles the fat.
Which meat and fish score higher?
Other meat and fish with more nutrition per calorie. Variety matters more than picking one winner.