How much protein is in one thigh? The nutritional facts

November 14, 2025 •

4 min read

According to USDA data, a single cooked, skinless chicken thigh typically contains around 27 grams of high-quality protein, based on an average 111-gram serving. Knowing precisely how much protein is in one thigh is vital for effective meal planning, muscle building, and weight management.

Quick Summary

A cooked, skinless chicken thigh provides a substantial amount of protein, though the value varies based on its size, preparation, and whether the skin is included. Learn the breakdown of this dark meat cut.

Key Points

Significant Protein Source: A cooked, skinless chicken thigh contains approximately 27 grams of protein, making it an excellent option for increasing daily protein intake.
Skin Impacts Calories: Eating the skin adds significant fat and calories. Removing the skin is an effective way to make thighs a leaner, lower-calorie protein source.
Rich in Micronutrients: Chicken thighs offer more than just protein; they are a good source of vital nutrients like iron, zinc, and B vitamins, particularly B12.
Flavor vs. Leanness: The higher fat content in dark meat thighs contributes to their juicy, rich flavor, contrasting with the leaner, milder taste of chicken breast.
Versatile for Dieting: Thighs fit well into various dietary approaches, from muscle-building plans that require higher calories to weight loss strategies that focus on high-satiety protein.
Cooking Method Matters: Healthy cooking methods like baking, grilling, and braising are recommended to prepare chicken thighs without unnecessary added fat and calories.

Understanding the Protein in a Chicken Thigh

For many, chicken thighs are a favored cut due to their rich flavor and tender texture, which is a result of their higher fat content compared to leaner breast meat. The exact amount of protein can differ based on how the thigh is prepared. For clarity, a standard cooked, boneless, and skinless chicken thigh is often used as the benchmark for nutritional measurement. On average, this cut, weighing around 111 grams, delivers approximately 27 grams of protein. Chicken thighs are also an excellent source of complete protein, providing all nine essential amino acids necessary for the body to function properly.

The Role of Skin and Bone in Protein Content

The presence of skin and bone plays a significant role in the final nutritional profile of a chicken thigh, primarily affecting the fat, calories, and overall yield. When the skin is left on, it adds a substantial amount of fat and calories to the meal. For example, a 100-gram cooked portion of skin-on thigh contains more fat and total calories than its skinless counterpart, although the protein concentration remains similar per 100 grams of meat. However, if you are counting macros, the most important factor is the edible portion. For bone-in thighs, the bone's weight needs to be factored out to accurately calculate the meat's contribution. Cooking methods, such as baking or grilling, also influence the fat content. Baking a skin-on thigh can render some of the fat out, but it will still be higher in calories than a skinless preparation.

A Broader Look at Thigh Nutrition

While protein is the star nutrient, chicken thighs offer much more. They are a treasure trove of vitamins and minerals vital for daily health and performance.

B Vitamins: Thigh meat is rich in B vitamins, including B12, which supports nerve function and red blood cell production, and B3 (niacin), crucial for metabolism.
Essential Minerals: This dark meat provides key minerals like iron, for oxygen transport, and zinc, which supports the immune system.
Energy and Satiety: The combination of protein and healthy fats in chicken thighs helps provide sustained energy and promotes a feeling of fullness, which can assist with weight management.

Comparison: Thighs vs. Other Chicken Cuts

Making informed dietary choices often involves comparing different options. Here is a table comparing the approximate nutritional values of common cooked chicken cuts per 100 grams.


Cut	Protein per 100g	Calories per 100g	Notes
Chicken Breast (Skinless)	~32g	~165 kcal	The leanest cut, highest protein-to-calorie ratio.
Chicken Thigh (Skinless)	~25g	~176 kcal	Richer flavor due to higher fat content.
Chicken Drumstick (Skinless)	~24g	~149 kcal	Offers a good balance of protein and fat.
Chicken Wing (Skinless)	~24g	~203 kcal	Higher fat and calorie content due to smaller meat portion.

Cooking Methods for a Healthy Thigh

How you prepare your chicken thighs can dramatically impact their health benefits. Opting for healthier cooking methods can help you enjoy the flavor and nutritional richness without excessive added fats. The primary goal is to cook the meat thoroughly while preserving moisture and flavor.

Recommended Cooking Methods

Baking or Roasting: This is a simple and effective method. For skin-on thighs, it renders some fat while crisping the skin. For boneless, skinless, it keeps the meat moist. Cook at 400°F (200°C) until the internal temperature reaches 165°F (74°C).
Grilling: Grilling imparts a smoky flavor without adding much extra fat. It is ideal for both skin-on and skinless thighs. Marinating beforehand can add flavor and prevent drying out.
Braising or Slow-Cooking: The long, slow cooking process is perfect for thighs, as it breaks down the connective tissue, resulting in exceptionally tender meat. This method is great for stews and curries.
Air-Frying: This modern technique uses hot air to achieve a crispy texture with minimal oil, making it a very healthy alternative to deep-frying.

For those looking for an excellent recipe, the food website Allrecipes has a popular and easy method for baked chicken thighs that brings out their natural juiciness.

Conclusion: Informed Choices for Your Diet

In conclusion, a single chicken thigh is a powerhouse of protein and essential nutrients. While it contains more fat and calories than chicken breast, its rich flavor and moisture make it a versatile and delicious component of a balanced diet. Whether you choose skinless for a leaner option or skin-on for more flavor and fat, understanding its nutritional profile empowers you to make smarter choices based on your specific health and fitness goals. By choosing healthy cooking methods like baking or grilling, you can maximize the benefits of this affordable and flavorful cut of chicken.

Frequently Asked Questions

While chicken breast provides more protein per 100 grams, a skinless chicken thigh still offers a substantial amount (around 25g per 100g) along with more fat, which results in a juicier, more flavorful meat.

Yes, all cuts of chicken, including the thigh, are complete proteins. This means they contain all nine essential amino acids that your body cannot produce on its own.

The presence of skin does not change the protein content of the meat itself, but it significantly increases the overall fat and calorie count of the meal. Removing the skin makes the thigh a leaner option.

Opt for healthier cooking methods such as baking, grilling, braising, or air-frying. These techniques can deliver delicious, juicy results without adding a lot of extra fat and calories.

In addition to protein, chicken thighs are a good source of several important micronutrients. These include iron, zinc, phosphorus, and B vitamins like B12 and niacin.

Yes, chicken thighs are beneficial for muscle building. Their high-quality, complete protein is essential for muscle repair and growth, and the higher calorie count compared to breast meat can support a bulking phase.

The protein content of the meat is the same. The main difference is the bone's weight, which is removed in boneless cuts. For nutritional calculations, always use the weight of the edible meat.