How much cholesterol is in a cooked chicken thigh?

December 8, 2025 •

3 min read

According to the National Chicken Council, a 100g serving of skin-on, cooked chicken thigh contains approximately 133mg of cholesterol, while the skinless version contains less. This value is influenced by whether the skin is included, the cooking method, and the specific cut of meat.

Quick Summary

The cholesterol content of a cooked chicken thigh varies based on preparation. Skinless options are lower in both cholesterol and fat, making them a healthier choice. Cooking methods like grilling or baking are preferable over frying to minimize cholesterol intake. Different studies provide slightly varying figures, but trends remain consistent.

Key Points

Skin Matters: The skin on a chicken thigh significantly increases its total fat and cholesterol, making skinless thighs the healthier option.
Cooking Method is Key: Frying chicken adds saturated and trans fats, while grilling, baking, or roasting allows fat to drain, resulting in lower cholesterol content.
Thighs vs. Breasts: Chicken thighs are naturally higher in fat and cholesterol than leaner chicken breasts, even when both are skinless.
Trim Excess Fat: For the lowest cholesterol intake, you can further reduce fat by trimming any visible excess fat from boneless, skinless thighs before cooking.
Portion Control is Important: Keeping track of portion sizes is crucial for managing overall dietary cholesterol, as recommended by health organizations.
Dietary Context: The impact of chicken thigh cholesterol on your health depends on your overall dietary pattern, including your saturated fat intake from all sources.

The Baseline: Skinless vs. Skin-On Thighs

The cholesterol in a cooked chicken thigh is not a single, fixed number. Several factors play a role, most notably the presence of the skin. Dark meat cuts like thighs naturally contain more fat than white meat cuts like the breast, and fat is where much of the cholesterol is concentrated. However, the effect of the skin is substantial.

For example, data from the National Chicken Council indicates that for a cooked (roasted) 100g portion:

Skinless, boneless thigh: contains about 133mg of cholesterol.
Skin-on thigh: also contains a similar amount, but other sources suggest the difference can be more pronounced due to fat content. For reference, a 100g serving of raw thigh with skin is reported to have 98mg of cholesterol, which becomes more concentrated after cooking.

Removing the skin is one of the most effective ways to lower the overall fat and cholesterol in your meal. This simple step can significantly shift the nutritional profile of the cut from moderate to lean.

The Impact of Cooking Methods

The way you prepare a chicken thigh has a significant impact on its final cholesterol count. While the meat's intrinsic cholesterol level is relatively stable, adding fats during the cooking process can alter the total dietary cholesterol and saturated fat load. For instance:

Frying: Deep-frying adds substantial amounts of oil, which are high in saturated and trans fats. Even when the meat is cooked without skin, this method can increase the total fat and associated cholesterol burden. Frying with batter will further increase this amount.
Roasting/Baking: These methods involve cooking with dry heat, which can render fat away from the meat, especially if the skin is left on. Using a rack and allowing the fat to drip away is a recommended practice to reduce overall fat intake.
Grilling: Similar to roasting, grilling allows fat to drip off the meat. A grilled chicken thigh, especially skinless, is a very lean and healthy preparation option.
Boiling/Pressure Cooking: These wet-heat methods involve cooking in water, which doesn't add any extra fat. While some fat may be released into the water, it generally remains a very low-fat cooking method.

Comparison Table: Chicken Cut Cholesterol (per 100g, cooked)


Chicken Cut (Cooked)	Cholesterol (mg)	Notes
Thigh (Skinless)	~105-133	A leaner option, good source of protein.
Thigh (Skin-On)	~133+	Higher fat and cholesterol due to the skin.
Breast (Skinless)	~85	The leanest cut of chicken, lowest in cholesterol.
Breast (Skin-On)	~64 (raw)	Cholesterol is lower than skin-on thigh, but still higher than skinless breast.
Wing (Skin-On)	~111 (raw)	High in fat and cholesterol due to the skin and bone ratio.

Practical Strategies for Healthier Thighs

For those watching their cholesterol or fat intake, enjoying chicken thighs is still possible with mindful preparation. Here are some actionable tips:

Remove the skin: Always remove the skin before cooking to drastically cut down on fat and cholesterol. Using kitchen shears is an easy method for this.
Trim visible fat: Even boneless, skinless thighs have pockets of fat. Trimming these with shears or a sharp knife further reduces the fat content.
Choose healthy cooking methods: Opt for grilling, baking, roasting, or boiling instead of frying. If you do roast with the skin, place the chicken on a rack to allow the fat to drain away.
Use low-fat marinades: Flavor your thighs with herbs, spices, lemon juice, or vinegar instead of butter or heavy cream-based sauces. A light olive oil marinade is also a heart-healthy option.
Control portion sizes: A standard portion of meat is about 3 ounces, or the size of a deck of cards. Be mindful of serving sizes to keep your overall intake in check.

Conclusion

A cooked chicken thigh can be part of a healthy, balanced diet, but its cholesterol content depends heavily on its preparation. While the cut itself is higher in cholesterol than a chicken breast, choosing skinless thighs and opting for healthier cooking methods like grilling or baking can keep the numbers in a healthy range. Being mindful of added fats and portion sizes is key to enjoying this flavorful cut without compromising heart health.

Outbound Link

For more information on managing cholesterol through diet and lifestyle, visit the American Heart Association website, a leading authority on cardiovascular health.

Frequently Asked Questions

Generally, a cooked chicken breast is healthier in terms of lower fat and cholesterol content. However, a skinless chicken thigh is still a good source of protein and can be a healthy option when prepared without added fats.

A fried chicken thigh will contain more cholesterol and fat than a grilled or baked one. The additional cooking oil and potential batter significantly increase the total fat and calories, making it a less heart-healthy option.

Yes, removing the skin from a chicken thigh significantly reduces its fat and cholesterol content. The skin holds a large portion of the fat, so discarding it is one of the easiest ways to make the meal healthier.

Dietary cholesterol's effect on blood cholesterol levels is complex. Studies show that a high intake of saturated fat, often found in conjunction with dietary cholesterol in foods like chicken skin, has a more significant impact. For most people, chicken thighs can be part of a healthy diet, especially when prepared lean.

The cholesterol content of thighs and wings is comparable, though variations exist based on preparation. Both are dark meat cuts. Some data suggests that wings can be higher in cholesterol due to the higher skin and bone ratio relative to the amount of meat.

Yes, you can include skinless chicken thighs in a low-cholesterol diet. The key is moderation and preparation. Cook them by baking, grilling, or boiling, and pair them with plenty of vegetables and whole grains.

While chicken thighs contain a moderate amount of cholesterol, it is still generally lower in saturated fat than many cuts of red meat, such as a ribeye steak. However, some studies indicate that the effect of red and white meat on cholesterol can be similar when saturated fat intake is high.

To reduce cholesterol, start by removing the skin and trimming any visible fat before cooking. Opt for cooking methods like grilling or roasting on a rack to let fat drip away. Avoid frying in excessive oil or using rich, fatty sauces.