How many calories in 4 oz boneless skinless chicken thigh? A Detailed Nutritional Breakdown

November 11, 2025 •

4 min read

Did you know that chicken is one of the most widely consumed sources of lean protein in the world? Understanding how many calories in 4 oz boneless skinless chicken thigh can help you make informed dietary choices for weight management and overall health, providing a versatile and delicious base for countless meals.

Quick Summary

A 4 oz cooked boneless, skinless chicken thigh contains approximately 140–160 calories, along with a significant amount of protein, and moderate fat content. The exact nutritional profile depends heavily on the cooking method used.

Key Points

Calorie Range: A 4 oz cooked serving of boneless, skinless chicken thigh typically contains 140–160 calories, depending on the cooking method.
High in Protein: A 4 oz portion provides around 20–24 grams of high-quality protein, which is essential for muscle maintenance and satiety.
Fat Content: Boneless, skinless thighs have a moderate amount of fat (7–9 grams) compared to chicken breast, which contributes to their richer flavor and moisture.
Cooking Method Matters: Healthy cooking methods like grilling, baking, and air frying keep calories low, while deep-frying or using excess oil significantly increases them.
Versatile and Flavorful: Chicken thighs are a more budget-friendly and moist alternative to chicken breasts, making them a versatile ingredient for a variety of healthy recipes.
Rich in Micronutrients: Thighs contain valuable nutrients like iron and B vitamins, supporting overall health and energy metabolism.

The Nutritional Profile of 4 oz Boneless Skinless Chicken Thigh

When calculating the calories in boneless skinless chicken thighs, it is crucial to distinguish between the raw and cooked states, as cooking causes moisture loss, concentrating the nutrients and calories. A 4-ounce portion of raw boneless, skinless chicken thigh contains approximately 130–134 calories, 4–5 grams of fat, and 22 grams of protein. However, once cooked, the numbers change slightly.

For a standard 4 oz portion of cooked boneless, skinless chicken thigh, you can expect the calorie count to range from 140 to 160 calories. This depends on factors like the cooking method and the specific poultry brand. The typical macronutrient breakdown for a cooked 4 oz serving is as follows:

Calories: 140–160 kcal
Protein: 20–24 grams
Fat: 7–9 grams
Carbohydrates: 0 grams

Beyond the macronutrients, boneless, skinless chicken thighs are a good source of essential vitamins and minerals, including iron, potassium, and B vitamins like Niacin (B3). These nutrients support energy production, red blood cell formation, and overall cellular function.

Chicken Thighs vs. Chicken Breasts: A Nutritional Comparison

For many health-conscious individuals, the choice between chicken breast and chicken thigh is a common one. While both are excellent sources of protein, their nutritional profiles differ slightly. The primary difference lies in the fat and calorie content, with chicken thighs having a richer, juicier flavor as a result.

Nutritional Comparison per 4 oz (cooked, skinless)


Nutrient	Boneless, Skinless Chicken Thigh	Boneless, Skinless Chicken Breast	Best For...
Calories	140–160	~165	Calorie-controlled diets (breast), Flavor and moisture (thigh)
Protein	20–24g	26–31g	Max protein per serving (breast), Muscle repair & satiety (both)
Fat	7–9g	3–5g	Richer flavor (thigh), Leanest option (breast)
Vitamins	High in iron, B vitamins	High in B vitamins (especially Niacin)	Energy and red blood cell health (thigh)
Cost	Typically more budget-friendly	Often more expensive	Saving money on groceries (thigh)

The Impact of Cooking Method on Calorie Count

One of the biggest factors influencing the final calorie count of a chicken thigh is how it's prepared. Opting for low-fat cooking methods can keep the calorie count in a healthy range, while adding oils, butter, or batters can significantly increase it.

Healthier Cooking Methods (Lower Calorie Impact):

Baking: Cooking the chicken in the oven without a lot of added fat. You can use a bit of olive oil or a spray, and season with herbs and spices for flavor.
Grilling: A great option for low-fat cooking, as excess fat drips off during the process.
Air Frying: This method uses hot air to produce crispy chicken with minimal oil, making it an excellent alternative to deep-frying.
Poaching or Boiling: Cooking in liquid is a fat-free method, producing tender and moist chicken perfect for shredding into salads or soups.

Less Healthy Cooking Methods (Higher Calorie Impact):

Deep Frying: Battering and deep-frying the chicken dramatically increases the calories and fat content.
Pan-frying with excessive oil: Sautéing chicken in a pan with a large amount of butter or oil will add extra calories and fat.
Rich sauces: Adding creamy, butter-based sauces can add hundreds of calories to an otherwise healthy meal.

Healthy Meal Ideas with Chicken Thighs

Chicken thighs are incredibly versatile and can be incorporated into a balanced diet easily. Their natural moisture makes them more forgiving to cook than chicken breasts.

Here are a few meal ideas to get you started:

Baked Lemon-Herb Chicken Thighs: Marinate thighs in lemon juice, herbs, and garlic, then bake them until golden brown. Serve with roasted vegetables like broccoli and carrots.
Air Fryer Chicken Thighs: Season with a spice blend like paprika, cumin, and garlic powder, then air-fry for a quick and crispy result. Pair with a fresh green salad or quinoa.
Chicken Thigh Stir-Fry: Cube the chicken and stir-fry with a variety of colorful vegetables like bell peppers, snap peas, and onions. Use a low-sodium soy sauce or a homemade sauce.
Slow Cooker Chicken Thighs: Cook thighs in a slow cooker with chicken broth and your favorite seasonings until they are tender and can be shredded easily. Use this shredded chicken in tacos, sandwiches, or wraps.

Conclusion: A Nutritious and Flavorful Choice

While often perceived as the fattier, less healthy option, boneless, skinless chicken thighs are a nutritious, high-protein choice for any diet. With approximately 140–160 calories per 4 oz cooked serving, they offer a flavorful alternative to chicken breast. By choosing lean cooking methods and avoiding excessive added fats, you can enjoy all the benefits of this versatile and affordable cut of meat without compromising your nutritional goals. For more detailed information on chicken and its nutritional values, you can consult reliable sources like Healthline.

Frequently Asked Questions

Both are healthy, high-protein options. Chicken breasts are leaner with fewer calories and less fat, while thighs have more flavor and are richer in some minerals like iron. The 'healthier' option depends on your specific dietary goals.

Yes, cooking method is a major factor. Healthy methods like baking, grilling, or air frying add minimal calories, whereas deep-frying or cooking with lots of oil and butter adds a substantial amount of extra fat and calories.

Raw chicken has a higher water content. During cooking, the chicken loses moisture, causing its weight to decrease and the nutrients and calories to become more concentrated in the remaining meat. For a more accurate calorie count, use cooked weight.

Yes. Boneless, skinless chicken thighs are an excellent source of protein, which promotes satiety and supports muscle mass, both crucial for weight loss. Just be mindful of your portion size and cooking method.

A 4 oz serving of cooked boneless, skinless chicken thigh contains approximately 20–24 grams of protein, making it a powerful protein source for meals.

Yes, plenty. Popular options include baking with lemon and herbs, grilling with a marinade, or air-frying with your favorite spice blend. These methods add flavor without significant calories.

Generally, chicken thighs are more budget-friendly than chicken breasts, offering a great value for a nutritious protein source.