How Many Calories Are in 3 Ounces of Skinless Chicken Thighs?

December 30, 2025 •

3 min read

According to nutrition data, a 3-ounce serving of cooked, skinless chicken thigh contains approximately 164 to 174 calories. This makes understanding how many calories are in 3 ounces of skinless chicken thighs a practical step for anyone focused on meal prepping or mindful eating.

Quick Summary

A 3-ounce serving of cooked, skinless chicken thigh typically contains around 164-174 calories and is a great source of protein and essential nutrients, with a higher fat content than chicken breast.

Key Points

Calorie Count: A 3-ounce cooked, skinless chicken thigh contains approximately 164-174 calories, depending on the specific cut and cooking method.
Rich Nutrient Profile: It is a rich source of protein (20-24g), along with essential nutrients like iron, zinc, and B vitamins.
Higher Fat Content: While leaner than bone-in or skin-on cuts, skinless chicken thighs have more fat and calories than chicken breast, which contributes to its rich flavor.
Cooking Method Matters: Grilling, baking, or braising are healthier preparation methods than frying, which adds substantial calories.
Versatile and Flavorful: Skinless chicken thighs are an affordable and versatile protein, providing a juicy, flavorful alternative to leaner cuts.
Supports Overall Health: The nutrients found in chicken thighs contribute to muscle maintenance, immune function, and bone health.

Understanding the Calorie Count in Skinless Chicken Thighs

When planning meals, knowing the nutritional content of your ingredients is crucial. For a 3-ounce portion of cooked, skinless chicken thigh, the calorie count typically falls between 164 and 174 calories. This makes it a protein-rich option for a balanced diet. The reason for the slight calorie variation depends on the specific cut and cooking method, as factors like added oils or braising liquid can impact the final nutritional information.

Nutritional Breakdown for a 3-Ounce Serving

Beyond the raw calorie count, a 3-ounce portion of skinless chicken thigh offers a robust nutrient profile, making it a flavorful and beneficial addition to your diet. Here is a more detailed look at what a typical serving contains:

Protein: Approximately 20-24 grams, crucial for muscle repair and growth.
Total Fat: Around 8-9 grams, including both saturated and healthier unsaturated fats.
Saturated Fat: Typically around 2 grams.
Carbohydrates: 0 grams.
Cholesterol: Roughly 100-105 mg.
Sodium: Approximately 75-285 mg, which can vary based on seasoning.
Other Nutrients: A good source of B vitamins, iron, and zinc.

Cooking Methods and Their Impact on Calories

While a 3-ounce cooked, skinless chicken thigh provides a set number of calories, the cooking method can significantly alter the final nutritional outcome. Here are some examples:

Grilling or baking: These methods are excellent for keeping the calorie count low as they require minimal to no added fats. For example, simply seasoning and baking the thighs keeps the calorie total close to the base amount.
Sautéing: Using a small amount of healthy oil, like olive oil, will add a few extra calories, but is still a healthy choice. The added fats can contribute to a richer flavor profile.
Braising: Slow-cooking thighs in a liquid can create tender, flavorful meat. The calorie impact will depend on the other ingredients in the braising liquid, such as broth, wine, or additional oils.
Frying: Frying in batter or excessive oil can significantly increase the calorie count, adding substantial amounts of fat. A skin-on, fried thigh can nearly double the calories compared to a skinless, baked one.

Comparison Table: Skinless Chicken Thigh vs. Other Cuts

To put the nutritional value of skinless chicken thighs into context, let's compare it with a few other popular chicken cuts. Calorie counts are for a standard 3-ounce cooked portion.


Chicken Cut (3 oz cooked, skinless)	Calories	Protein (approx.)	Fat (approx.)
Chicken Thigh	164-174	20-24g	8-9g
Chicken Breast	140-165	26-30g	3-5g
Chicken Drumstick	150-160	22-24g	6-8g
Chicken Wing	~200+	18-20g	12-14g

As the table shows, skinless chicken thighs have more calories and fat than the leaner breast meat but are still a moderate choice compared to a fatty chicken wing.

Health Benefits of Skinless Chicken Thighs

Choosing skinless chicken thighs offers more than just flavor. They provide essential nutrients vital for bodily functions.

Complete Protein Source: Chicken provides all nine essential amino acids necessary for muscle repair and growth.
Rich in Iron: Dark meat is a great source of iron, which helps transport oxygen throughout the body.
Packed with B Vitamins: Thighs contain key B vitamins like B12, niacin, and thiamine, which support energy metabolism and nerve function.
Good Source of Zinc: Zinc is an important mineral for immune function and cell growth.
Flavorful and Versatile: The higher fat content of dark meat results in a juicier, more tender result, making it a favorite for various cooking methods without drying out.

Conclusion

Understanding how many calories are in 3 ounces of skinless chicken thighs empowers you to make informed dietary choices without sacrificing flavor. With around 164-174 calories and a wealth of protein and nutrients, this cut of dark meat is a versatile and healthy option. The best way to manage its calorie content is by choosing healthy cooking methods like baking, grilling, or braising, and always keeping track of any added fats. Ultimately, skinless chicken thighs can be a delicious and balanced part of nearly any meal plan.

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Frequently Asked Questions

Skinless chicken breasts are leaner with fewer calories and less fat per serving than skinless chicken thighs. However, thighs contain more iron, zinc, and certain B vitamins. The best choice depends on your specific nutritional goals.

Cooking methods that require little added fat, such as grilling, baking, or air-frying, will result in a lower calorie count. Methods like deep-frying, which involve a lot of oil or breading, will significantly increase the total calories.

No, dark meat chicken is not unhealthy. While it does contain more fat and calories than white meat, it is still a nutrient-dense food rich in protein, iron, and other essential minerals. It can be a healthy part of a balanced diet when prepared appropriately.

Yes, skinless chicken thighs can be included in a weight loss diet. The key is portion control and healthy cooking methods. The high protein content can also help increase satiety, helping you feel fuller for longer.

A 3-ounce serving of cooked, skinless chicken thigh contains approximately 20 to 24 grams of protein, a significant amount that supports muscle health and overall body function.

The darker color and higher fat content in chicken thighs are due to myoglobin, a protein that carries oxygen to muscles. The leg and thigh muscles are more active, requiring more oxygen and fat for energy storage.

To reduce calories, remove the skin before cooking. Choose low-fat cooking methods such as baking, grilling, or poaching. Use herbs, spices, and citrus for flavor instead of oil-heavy sauces.