How Many Calories Are in 12 oz of Cooked Chicken Thighs?

December 5, 2025 •

4 min read

The calorie count for chicken varies significantly depending on the cut and preparation, with skin-on thighs containing substantially more fat and calories than boneless, skinless versions. Therefore, knowing how many calories are in 12 oz of cooked chicken thighs requires examining the specific type and cooking method used.

Quick Summary

The calorie total for 12 oz of cooked chicken thighs ranges widely, primarily based on whether the skin is included. Boneless, skinless thighs are lower in fat and calories, while roasted, skin-on thighs provide a more significant calorie count. Cooking methods also play a crucial role in the final nutritional value.

Key Points

Significant Calorie Range: The calorie count for 12 oz of cooked chicken thighs varies dramatically, from approximately 420 calories for boneless, skinless to nearly 800 for skin-on versions.
Skin is Key: The main factor influencing the calorie difference is the presence of the skin, which is high in fat and significantly increases the overall calorie count.
Boneless vs. Bone-in: Weighing 12 oz with the bone means you get less edible meat compared to boneless, skinless, which impacts the calorie and macronutrient density of your meal.
Cooking Method Matters: Frying or cooking with added fats like oil or butter will raise the calorie count, while grilling, baking, or poaching will keep it lower.
Excellent Protein Source: Even the higher-calorie skin-on version provides a substantial amount of protein, making chicken thighs a good option for muscle building and satiety.
Smart Preparation for Lower Calories: To reduce calories, remove the skin, trim visible fat, and use low-fat cooking methods like grilling or baking.

The number of calories in 12 oz of cooked chicken thighs is not a single, fixed number. It can differ dramatically based on several key factors, most notably whether the skin is left on and if the bone is included. Understanding these differences is essential for accurately tracking your caloric intake, especially when managing weight or macros. A serving of 12 oz is a substantial portion, equivalent to about 340 grams, so the distinctions can add up quickly.

The Significant Impact of Skin and Bone

The presence of skin is the most significant determinant of the final calorie count. Chicken skin is high in fat, and while it adds flavor, it dramatically increases the energy density of the meat. Leaving the bone in also affects the calculation, as the weight of the bone is included in the total 12 oz measurement, meaning there is less actual edible meat. This is why a simple weight measurement can be misleading if you're not accounting for the inedible bone.

Calorie Breakdown for Different Preparations

Boneless, Skinless Thighs (Cooked): This is the leanest option. A 12 oz portion of cooked, boneless, and skinless chicken thighs typically contains approximately 410-420 calories. For example, one branded product lists 420 calories for 12 oz, with a macronutrient breakdown of about 48g of protein and 27g of fat. This version is an excellent source of protein for a lower calorie cost.
Boneless, Skin-on Thighs (Cooked): Removing the bone but keeping the skin provides a more succulent flavor. A 12 oz portion of this type will have a much higher calorie density. Generic nutrition data suggests the calorie count could rise to around 670 calories per 12 oz due to the higher fat content from the skin.
Roasted, Skin-on Thighs (Bone-in): When thighs are roasted with the bone and skin, the calories increase further. A 12 oz serving could contain up to 789 calories, with about 79g of protein and 50g of fat. It's crucial to remember that a portion of this weight is the bone, so the actual edible meat provides a high protein and fat density per gram.

Factors that Affect the Calorie Count

Beyond the skin and bone, other factors influence the final calorie tally for your chicken thighs:

Added Fats: Cooking methods that use extra oil, butter, or marinades will increase the calorie content. A thigh fried in batter, for instance, has significantly more calories than one that is baked or grilled. For a 12 oz serving, the added calories from cooking fats can be very substantial.
Cooking Method: Baking, grilling, and poaching are methods that typically require little to no added fat, keeping the calorie count closer to its baseline. Pan-frying, especially with extra oil, and deep-frying will add a significant number of calories.
Portion Size: A 12 oz serving is quite large, often representing multiple thighs. Be mindful of this when preparing meals, especially if you are tracking your macros and total calorie intake. It is a good practice to weigh your portion after it is cooked and adjust your calorie log accordingly.

Comparison Table: Calorie & Macro Differences


Feature	Boneless, Skinless (Cooked, 12 oz)	Roasted, Skin-on (Cooked, 12 oz)	Difference
Calories	~420	~789	+88%
Protein	~48g	~79g	+65%
Fat	~27g	~50g	+85%
Carbohydrates	0g	0g	N/A

How to Cook Healthier Chicken Thighs

If you want to enjoy the flavor of chicken thighs while keeping calories in check, consider these tips:

Trim Excess Fat: Before cooking, trim off any visible fat from the meat.
Use Low-Calorie Cooking Methods: Opt for baking, grilling, or air-frying instead of pan-frying or deep-frying.
Use a Cooking Spray: Instead of pouring in oil, use a cooking spray to coat the pan or surface for minimal added fat.
Flavor with Herbs and Spices: Enhance the taste with calorie-free herbs and spices, such as rosemary, thyme, paprika, or garlic powder.
Remove the Skin: For the lowest calorie option, simply remove the skin before cooking. This instantly eliminates a significant amount of fat and calories.

Conclusion

In summary, the calorie content of 12 oz of cooked chicken thighs is not a one-size-fits-all figure. A boneless, skinless portion contains approximately 420 calories, making it a lean, protein-rich choice. In contrast, cooking with the skin and bone can boost the calorie count to nearly 800. For individuals focused on nutrition and weight management, it is crucial to pay close attention to preparation methods. By opting for skinless thighs and cooking with minimal added fats, you can enjoy the rich flavor of this cut while maintaining better control over your caloric intake. Understanding these nuances allows you to make informed decisions that align with your health and fitness goals.

Healthline provides further details on calorie counts for various chicken cuts.

Frequently Asked Questions

A 12 oz serving of cooked, boneless, and skinless chicken thighs contains around 420 calories.

A 12 oz serving of roasted chicken thighs with the skin on contains approximately 789 calories.

Yes, removing the skin significantly reduces the calorie content because the skin is a major source of fat.

The variation is primarily due to the fat content in the skin. Additionally, the amount of fat or oil used during cooking contributes to the final calorie count.

While 12 oz is a considerable portion, often equivalent to multiple thighs, a standard individual serving is typically closer to 3-4 ounces.

For a 12 oz serving, you can expect around 48g of protein and 27g of fat, with negligible carbohydrates.

For a lower calorie meal, consider baking, grilling, or air-frying skinless chicken thighs with minimal added oil, and season them with herbs and spices for flavor.

Not necessarily per 12 oz weight. A 12 oz portion of bone-in thighs contains less edible meat, meaning the calories are more concentrated in the edible portion. Calorie counting should focus on the edible meat, not the total weight including the bone.