How much protein is in 8 ounces of chicken thigh meat?

October 25, 2025 •

3 min read

According to various nutrition databases, an 8-ounce serving of cooked, boneless, skinless chicken thigh contains approximately 40 to 45 grams of high-quality protein. This makes chicken thigh an excellent and flavorful source of protein for muscle building and overall health.

Quick Summary

An 8-ounce serving of cooked, boneless, skinless chicken thigh provides about 40-45 grams of protein. This popular cut offers a rich source of protein, along with varying fat and calorie content depending on preparation and skin removal.

Key Points

Protein Content: An 8-ounce serving of cooked, boneless, skinless chicken thigh provides 40-45 grams of protein.
Impact of Preparation: Cooking method (e.g., grilling vs. frying) and skin removal significantly affect the final fat and calorie content.
Flavor Profile: Chicken thighs are known for being more flavorful and juicier than chicken breasts due to their higher fat content.
Versatile Ingredient: This cut is versatile and can be used in numerous healthy recipes, including grilled dishes, salads, and slow-cooked meals.
Best Practices: For accurate nutritional tracking, measure the chicken after it has been cooked, as the water content changes.
Dietary Considerations: Chicken thigh is a great option for high-protein, balanced diets and can be particularly beneficial for those on low-carb plans due to its higher fat content.

Understanding Protein Content in Chicken Thigh

Chicken is a staple protein source in many diets, and the thigh is a particularly flavorful and juicy cut. When calculating macros, understanding the protein content in 8 ounces of chicken thigh is crucial for hitting your daily goals. The exact amount can vary slightly depending on whether the chicken is cooked with or without the skin and bone, and the specific cooking method used. However, focusing on a boneless, skinless portion provides a clear picture of the lean protein contribution.

Several reliable nutrition sources indicate that an 8-ounce portion of cooked, boneless, skinless chicken thigh delivers a substantial amount of protein, often falling within the range of 40 to 45 grams. This makes it a powerful addition to a high-protein meal plan, supporting muscle repair and growth. The meat is also richer in flavor and fat compared to chicken breast, providing a more balanced macronutrient profile for those not strictly limiting fat intake.

Factors That Influence Chicken Thigh Nutrition

Cooking Method: The way you prepare your chicken can significantly affect its final nutritional makeup. Grilling or baking without added fats will result in a leaner product, while frying or sautéing in oil will increase the total fat and calorie count. The act of cooking itself causes some water loss, concentrating nutrients like protein.
Skin vs. No Skin: Leaving the skin on chicken thigh adds a significant amount of fat and calories, though the protein content remains relatively stable. For a leaner option, boneless, skinless chicken thigh is the ideal choice.
Bone-in vs. Boneless: Nutritional information is typically calculated for the edible portion. An 8-ounce raw, bone-in thigh will yield less than 8 ounces of cooked meat, so it's always best to measure after cooking for accurate tracking.
Added Ingredients: Sauces, marinades, and seasonings can add extra calories, sodium, or sugar, altering the overall nutritional profile of your meal.

Comparison Table: Chicken Thigh vs. Chicken Breast


Feature	8 oz Cooked Chicken Thigh (Boneless, Skinless)	8 oz Cooked Chicken Breast (Boneless, Skinless)
Protein	~40-45 grams	~56-64 grams
Fat	~18-22 grams	~8-12 grams
Calories	~400-450 kcal	~330-380 kcal
Flavor	Richer, juicier	Milder, leaner
Tenderness	More tender due to higher fat content	Can be drier if overcooked

Why Chicken Thigh is a Great Protein Source

Chicken thigh is an excellent source of high-quality protein, providing all the essential amino acids your body needs. Its richness in flavor and moisture makes it a versatile ingredient in many dishes. For those following a low-carb or keto diet, the higher fat content can be a beneficial feature. Its affordability compared to chicken breast also makes it a budget-friendly option for consistent protein intake.

Incorporating Chicken Thigh into a Healthy Diet

To maximize the nutritional benefits, consider incorporating chicken thighs into a balanced meal with a variety of vegetables and complex carbohydrates. Healthy cooking methods include grilling, baking, air-frying, or slow-cooking. You can also shred the cooked meat and add it to salads, soups, or wraps for a quick protein boost. For those looking to control fat intake, remember to remove the skin before or after cooking.

A Few Recipe Ideas for Your Meal Prep:

Lemon-Herb Grilled Chicken Thighs: Marinate boneless, skinless thighs in olive oil, lemon juice, garlic, rosemary, and thyme. Grill until cooked through for a flavorful, low-fat meal.
Shredded Chicken Thigh Tacos: Slow-cook boneless, skinless thighs with spices like chili powder and cumin. Shred and serve in corn tortillas with your favorite toppings.
Baked Chicken Thighs with Roasted Vegetables: Place chicken thighs on a baking sheet with chopped vegetables like bell peppers, zucchini, and onions. Drizzle with olive oil and bake until tender.

Conclusion

In conclusion, 8 ounces of cooked, boneless, skinless chicken thigh meat is a fantastic source of protein, offering approximately 40 to 45 grams. While it has a higher fat and calorie count than chicken breast, its rich flavor and succulent texture make it a popular and nutritious choice. By being mindful of your preparation method and portion size, chicken thigh can be a delicious and integral part of a healthy diet, helping you meet your protein goals efficiently.

Frequently Asked Questions

No, cooking a chicken thigh does not destroy its protein. It does, however, cause the meat to lose water, which makes the protein more concentrated in the finished product. To get the most accurate count, always weigh the meat after cooking.

Both chicken thigh and breast are excellent protein sources. The choice depends on your dietary goals. Chicken breast is leaner and higher in protein per ounce, while chicken thigh has a richer flavor and higher fat content, which can be desirable for low-carb or keto diets.

For 8 ounces of cooked, boneless, skinless chicken thigh, you can expect around 400-450 calories, with protein making up a significant portion of that total. The exact breakdown will depend on the fat content and cooking method.

The protein content of the meat itself is largely unaffected by the skin. However, leaving the skin on adds a significant amount of calories and fat, which changes the overall macronutrient ratio of the meal.

For many people, 40-45 grams of protein is a substantial and effective amount for one meal, especially for those with high protein needs, such as athletes or those focused on muscle building and satiety.

Yes, as a high-protein food, chicken thigh can aid in weight loss by promoting satiety and helping to preserve muscle mass during a calorie deficit. However, its higher fat content means you should be mindful of portion sizes and overall calorie intake, especially compared to leaner cuts like chicken breast.

The fat in chicken thighs is a mix of saturated and unsaturated fats. While higher in fat than breasts, it also contains heart-healthy monounsaturated fats. For some diets, like keto, this higher fat content is beneficial.