The Calorie Breakdown for 90g of Chicken Thighs
When calculating the calories in 90g of chicken thighs, the most critical factors are whether the skin is on or off and if the meat is raw or cooked. The cooking process causes moisture loss, which concentrates the nutrients and calories in the final cooked weight.
Raw vs. Cooked: Why the Calories Change
- Raw, Skinless, Boneless: A 90g serving typically contains around 107–109 calories. This is the base measurement before any heat or added fat. During cooking, the meat loses water content and fat, but since the weight measurement is taken before cooking, this figure is lower than a cooked 90g portion.
- Cooked, Skinless, Boneless: When 90g of raw, skinless thigh is cooked, its weight decreases. A 90g serving of cooked skinless thigh will contain more calories than a raw portion of the same weight, typically around 146 calories, as seen in some nutritional info.
The Skin Factor: Adding Fat and Flavor
Including the chicken skin drastically increases the calorie count due to its high fat content. For a 90g serving:
- Cooked, with Skin: A 90g portion of cooked chicken thigh with the skin on can have up to 186 calories, nearly 40 calories more than the skinless version. The skin contributes not only flavor but a significant amount of saturated fat.
Macronutrients in 90g of Chicken Thighs
Beyond just calories, 90g of chicken thighs provides an excellent profile of macronutrients. The exact amount depends on the preparation, but generally, it's a great source of protein and healthy fats.
- Protein: A 90g serving of raw, skinless chicken thigh provides approximately 18g of high-quality protein. This is essential for muscle repair, satiety, and overall body function.
- Fats: The fat content is where the main calorie difference lies. Raw, skinless chicken thigh has about 4g of fat, including monounsaturated and polyunsaturated fats. This is why chicken thighs have a richer flavor compared to leaner cuts like chicken breast.
- Carbohydrates: Chicken thighs contain virtually no carbohydrates, making them an ideal component of low-carb and ketogenic diets.
Cooking Methods and Their Impact on Calories
The way you prepare your chicken thighs can be as important as whether you keep the skin on. Here are a few common methods and how they affect the final calorie count:
- Grilling or Baking: These methods use minimal to no added fats. Using a light spray of olive oil or simply relying on the chicken's natural juices keeps the calorie count low. A 90g grilled skinless thigh is one of the healthiest options.
- Pan-Frying: Frying in oil or butter adds extra fat and calories. A pan-fried 90g skinless thigh will have a higher calorie count than a baked one. If using this method, opting for a non-stick pan and minimal oil can help.
- Air Frying: The air fryer is an excellent tool for achieving a crispy texture with much less oil than traditional frying, keeping the added calorie count minimal.
- Stewing or Braising: Cooking chicken thighs in a liquid base, such as a stew or sauce, doesn't add many calories unless the liquid itself is high in fat. These methods can also help tenderize the meat without needing extra oil.
Comparison: Chicken Thighs vs. Chicken Breast (Per 90g Cooked Portion)
To put the nutrition of a chicken thigh into perspective, here is a comparison with a chicken breast, which is often cited as the go-to lean protein.
| Nutrient | Skinless, Boneless Chicken Thigh (Cooked 90g) | Skinless, Boneless Chicken Breast (Cooked, calculated for 90g based on 100g data) |
|---|---|---|
| Calories | ~146 kcal | ~148 kcal (calculated from 165 kcal/100g) |
| Protein | ~16.6g | ~27.9g (calculated from 31g/100g) |
| Fat | ~7.6g | ~3.9g (calculated from 4.3g/100g) |
Note: Calorie and macronutrient values can vary slightly depending on the exact source and cooking process. Values for chicken breast are based on USDA data referenced by Healthline.
As the table shows, a 90g cooked serving of skinless thigh has a comparable calorie count to breast but a different macronutrient ratio, with more fat and slightly less protein. This higher fat content is responsible for the rich flavor often associated with chicken thighs.
Making Healthy Choices with Chicken Thighs
Even with a higher fat content than chicken breast, thighs can be a very healthy part of your diet. Here are some simple tips for keeping your meals nutritious:
- Remove the skin: For calorie counters, removing the skin is the single most effective way to cut down on fat and calories. Do it before or after cooking.
- Mind your cooking methods: Opt for dry-heat cooking methods like grilling, roasting, or air frying instead of deep-frying.
- Use healthy oils sparingly: When pan-frying or roasting, use a minimal amount of a healthy oil like olive oil or avocado oil.
- Serve with vegetables: Pair your chicken thighs with a generous portion of steamed or roasted vegetables to add fiber and nutrients without adding many calories.
- Portion control: As with any food, being mindful of your serving size is crucial. A 90g serving is a great starting point.
Conclusion
In conclusion, the calorie count for 90g of chicken thighs is not a single number but a range influenced primarily by whether the skin is included and the cooking method used. A raw, skinless, boneless 90g thigh contains approximately 109 calories, while a cooked, skin-on portion can reach 186 calories. Choosing skinless over skin-on and opting for cooking methods that don't add extra fat are the most effective ways to manage the calorie count. Regardless of the fat content, chicken thighs remain a flavorful and excellent source of protein and essential nutrients, proving to be a versatile component of a balanced diet.
For more detailed nutritional information on various chicken cuts, you can consult reliable sources such as Healthline.
