How many calories are in chicken thigh skin removed? A Nutritional Guide

December 30, 2025 •

3 min read

According to nutritional data, a 100-gram serving of cooked, skinless chicken thigh contains approximately 179 to 209 calories. Understanding precisely how many calories are in chicken thigh skin removed is crucial for anyone aiming to manage their fat intake and support a healthier diet without sacrificing flavor and moisture.

Quick Summary

A cooked, skinless chicken thigh provides a leaner protein source with significantly fewer calories and fat than its skin-on counterpart. This dark meat cut remains flavorful and juicy, making it an excellent choice for a balanced diet when prepared using healthy cooking methods like baking or grilling.

Key Points

Lower Calorie and Fat Content: Removing the skin from chicken thighs significantly reduces the overall calories and saturated fat, making it a healthier choice.
Nutrient-Dense Protein: Skinless chicken thighs are an excellent source of high-quality protein, along with key minerals like iron, zinc, and selenium.
Supports Weight Management: With fewer calories per serving, skinless thighs are a satisfying protein option that aids in weight loss and maintaining lean muscle mass.
Maintains Flavor and Moisture: Using healthy cooking methods like air frying, baking, or grilling ensures the meat remains juicy and delicious even without the skin.
Versatile and Budget-Friendly: Skinless chicken thighs are versatile for many recipes, often more affordable than breast meat, and adaptable to various healthy meal plans.
Heart-Healthy Choice: Choosing skinless over skin-on helps limit saturated fat intake, contributing to better cardiovascular health.

The Calorie and Fat Difference

Removing the skin from a chicken thigh dramatically reduces its calorie and fat content. The skin is primarily fat, and eliminating it transforms a fattier cut into a considerably leaner protein source. While the exact calorie count can vary slightly based on the size of the thigh and the cooking process, the nutritional difference between skin-on and skin-off is substantial. Many online and USDA food databases provide a range of calorie estimates, typically falling between 164 and 209 calories per 100 grams of cooked, boneless, skinless chicken thigh. This makes it a protein-rich option for those watching their caloric intake.

Comparison Table: Skin-On vs. Skin-Off Chicken Thigh

To illustrate the nutritional impact, here is a comparison of a typical 100-gram cooked serving of chicken thigh, with and without the skin.


Nutrient	Cooked Chicken Thigh (with skin)	Cooked Chicken Thigh (skin removed)
Calories	~278 kcal	~179 kcal
Total Fat	~18 g	~8.2 g
Saturated Fat	~5.5 g	~2.7 g
Protein	~25 g	~24.8 g

This table highlights that while the protein content is similar, removing the skin cuts the fat and calorie intake by almost half. This simple step can have a significant impact on the health profile of your meal.

Nutritional Benefits of Skinless Chicken Thighs

Beyond the favorable calorie count, skinless chicken thighs offer a robust nutritional profile. As dark meat, they are a rich source of myoglobin, giving them their characteristic color and contributing to their succulent flavor profile. This cut is also packed with essential vitamins and minerals crucial for overall health.

Essential Nutrients Found in Skinless Thighs

High-Quality Protein: Crucial for building and repairing muscle tissue, supporting satiety, and maintaining bone mineral density. A single cooked thigh contains a substantial amount of daily protein needs.
Iron: Dark meat contains more iron than white meat. This is particularly beneficial for those at risk of iron deficiency anemia.
Zinc: An important mineral for immune function, wound healing, and cell growth.
Selenium: An excellent source of this powerful antioxidant, which helps protect the body from damage caused by free radicals.
B Vitamins: Includes important B vitamins like Niacin (B3) and Vitamin B12, which are vital for energy metabolism and cognitive function.

Healthier Cooking Methods for Skinless Thighs

One of the main concerns with removing the skin is losing moisture during cooking. However, using the right cooking techniques ensures your skinless chicken thighs remain juicy and flavorful.

Healthy cooking methods include:

Air Frying: Provides a crispy texture without needing excess oil. It is a quick and easy way to get perfectly cooked thighs.
Baking: Roasting or baking at the right temperature can lock in moisture. For extra flavor, you can marinate the chicken beforehand.
Grilling: Cooking on a grill adds a smoky flavor while allowing excess fat to drip away. Brushing with a light marinade or herb-infused olive oil can prevent sticking.
Poaching: Simmering the thighs in a flavorful broth results in incredibly tender and moist meat. This is a great base for soups or salads.

When preparing skinless thighs, consider using marinades, herbs, and spices instead of heavy sauces or extra oils. A simple rub of smoked paprika, garlic powder, onion powder, and a touch of lemon zest can add incredible flavor without extra calories.

The Benefits for Weight Management and Beyond

Opting for skinless chicken thighs supports various health goals. For individuals focused on weight management, the lower calorie density allows for a satisfying protein portion that promotes fullness without high-fat content. The high-quality protein helps with muscle maintenance and can support a feeling of fullness, potentially reducing overall calorie consumption. For those concerned with heart health, limiting saturated fat by removing the skin is a well-regarded strategy endorsed by health professionals. The dark meat’s richer mineral content also offers a nutritional edge that white meat can't always match.

For more nutritional details and recipe inspiration, the USDA FoodData Central is an authoritative resource for comparing various chicken cuts.

Conclusion

In summary, removing the skin from chicken thighs is a simple yet effective way to significantly reduce the calorie and fat content of your meal. A 100-gram serving provides a range of approximately 179 to 209 calories, depending on the preparation. This makes skinless chicken thigh an excellent choice for a healthy, balanced diet. It delivers a rich, satisfying flavor and a dense nutritional profile, packed with high-quality protein and essential minerals. By choosing healthy cooking methods, you can ensure the meat stays juicy and delicious, proving that you don't have to compromise on taste to make a healthier choice.

Frequently Asked Questions

A 100-gram (3.5 ounce) serving of cooked, skinless chicken thigh typically contains around 179 to 209 calories, depending on the exact cut and preparation method.

While skinless chicken breast is slightly leaner with fewer calories and fat, a skinless chicken thigh contains more iron and zinc. Both are excellent sources of protein and can be part of a healthy diet.

Yes, removing the skin from a chicken thigh significantly reduces its fat content, as most of the fat is concentrated in the skin and the layer directly beneath it.

To keep skinless chicken thighs moist, consider cooking methods like air frying, baking, or grilling, and use marinades or seasonings to enhance flavor and prevent dryness.

Yes, skinless chicken thighs can be a great addition to a weight-loss diet. Their high protein content helps promote feelings of fullness, and the calorie savings from removing the skin can assist with overall calorie reduction.

Chicken thighs are dark meat because the legs are more active, resulting in more myoglobin, a protein that gives the meat a richer flavor compared to the leaner, less active white meat of the breast.

Chicken skin is primarily fat and contains saturated fat, which increases the calorie count. While not inherently 'bad' in moderation, consuming excessive saturated fat from sources like chicken skin has been linked to higher cholesterol and heart disease risk.