Understanding the Fat Content: Are chicken thighs supposed to have a lot of fat?

November 11, 2025 •

4 min read

According to nutrition data, a skinless chicken thigh contains roughly three times more fat than a skinless chicken breast. This higher fat content naturally leads many to question if they should be eating them at all. Understanding why are chicken thighs supposed to have a lot of fat can help you make informed choices for your diet.

Quick Summary

Chicken thighs are naturally higher in fat due to being dark meat, which contains more myoglobin and fat than white meat. The total fat can be significantly higher with the skin on. However, this cut can still be a healthy, flavorful protein source if prepared properly, such as by removing the skin and using low-fat cooking methods like baking or grilling.

Key Points

Dark Meat is Naturally Fattier: The higher fat content in chicken thighs is a natural result of them being dark meat, which contains more myoglobin and fat than leaner white meat like the breast.
Skin Impacts Fat Content Significantly: The most significant source of extra fat and calories comes from the skin, and removing it drastically lowers the total fat in a dish.
Healthy Fats Are Present: Chicken thighs contain a good portion of heart-healthy monounsaturated fats within the meat itself.
Preparation is Key for Health: Managing fat intake from chicken thighs is best achieved by trimming excess fat, removing the skin, and using healthy cooking methods like baking or grilling.
Fit for Various Diets: Though higher in calories and fat than chicken breast, thighs are suitable for many dietary approaches, including low-carb and keto diets, as long as preparation and portion sizes are controlled.

Why Are Chicken Thighs Higher in Fat?

The primary reason for the difference in fat content between chicken thighs and breasts lies in their classification: dark meat versus white meat. Dark meat, found in the legs and thighs, comes from muscles used more frequently by the chicken. These muscles require more oxygen and energy, and the red color comes from a molecule called myoglobin, which stores oxygen. Along with myoglobin, these muscles also store more fat to provide a sustained energy source, leading to the higher fat content and richer flavor that many people enjoy.

White meat, like the breast, is from muscles used for quick bursts of energy and is therefore leaner. The difference in myoglobin and fat is a natural and expected part of the chicken's physiology.

The Nutritional Breakdown of Chicken Thighs

When evaluating chicken thighs for your diet, it is crucial to consider whether they are skin-on or skinless, as this is the most significant factor affecting fat and calorie count. The skin adds a considerable amount of extra fat and calories, with a large portion of it being saturated fat.

Skinless, boneless chicken thigh (3.5 oz / 100g): Approximately 176 calories and 8.2 grams of fat.
Skin-on chicken thigh: Significantly more fat and calories. For example, a 6-ounce serving with skin contains about 26 grams of total fat and 7 grams of saturated fat.

The fat found in the meat of a skinless chicken thigh includes heart-healthy monounsaturated fats, which, when consumed in moderation, can be part of a balanced diet.

Comparing Chicken Thighs and Breasts

To make the most informed decision for your dietary needs, it helps to compare the nutritional profiles of chicken thighs and breasts directly. The following table highlights the key differences for a 3.5-ounce (100g) serving of cooked, skinless, and boneless chicken:


Nutritional Value	Skinless Chicken Thigh	Skinless Chicken Breast
Calories	~176 kcal	~166 kcal
Protein	~25 g	~32 g
Total Fat	~8.2 g	~3.6 g
Saturated Fat	~2.2 g	~1.1 g
Vitamins & Minerals	Higher in iron, zinc, and B vitamins	Higher in niacin, B6, and phosphorus

As the table shows, chicken breast offers a higher protein-to-fat ratio, which is beneficial for those focused on strict calorie reduction. However, the slightly higher fat content in chicken thighs can contribute to satiety and flavor, making it a satisfying choice, especially for those on low-carb or keto diets.

Smart Ways to Cook Chicken Thighs to Reduce Fat

If you want to enjoy the rich flavor of chicken thighs while minimizing fat, preparation and cooking methods are key. Here are some techniques to reduce the fat content:

Trim Visible Fat: Before cooking, use kitchen shears or a knife to trim away any obvious flaps or pockets of fat.
Remove the Skin: Cooking skinless thighs is the most effective way to drastically cut down on fat and calories.
Use Low-Fat Cooking Methods: Opt for cooking methods that don’t require adding extra oil. The “cold-pan” method for skin-on thighs, for instance, slowly renders the fat, leaving you with a crispy skin and juicy meat while letting the excess fat drain away.

List of Healthy Cooking Methods:

Baking: Use a rack to allow fat to drip away.
Grilling: The fat renders off into the flames, leaving a smoky flavor.
Air Frying: Provides a crispy texture with less oil.
Sautéing/Stir-Frying: Use minimal, healthy oil and high heat.

The Final Word: Thighs in a Healthy Diet

So, are chicken thighs supposed to have a lot of fat? Yes, they are a naturally fattier cut of poultry. But this doesn't mean they are an unhealthy choice. Both chicken thighs and breasts can fit into a healthy diet. The best choice depends on your specific nutritional goals, budget, and flavor preferences.

For weight loss or muscle building, the higher protein-to-calorie ratio of chicken breast may be more advantageous. However, chicken thighs offer great flavor and versatility, and their higher fat content can be managed by removing the skin and using healthy cooking methods. The key is moderation and preparation, ensuring you get the benefits of this flavorful protein without derailing your health goals. A balanced approach can incorporate a variety of chicken cuts for both nutritional benefit and culinary enjoyment.

Conclusion

In summary, the higher fat content in chicken thighs is a natural characteristic of dark meat, giving it its distinctive flavor and moisture. This fat is not inherently bad and includes healthy monounsaturated types. By being mindful of preparation, such as trimming fat, removing the skin, and choosing healthier cooking methods, you can easily incorporate chicken thighs into a nutritious diet. The fat should be managed, not feared, allowing for a delicious and healthy meal choice. Gundersen Health System: Chicken – think beyond the breast!

Frequently Asked Questions

No, the fat in chicken thighs isn't inherently unhealthy. It contains heart-healthy monounsaturated fats and can be part of a balanced diet. The healthiest approach is to consume it in moderation and remove the skin to minimize saturated fat intake.

The white stuff is not fat, but a natural, water-soluble protein called albumin that coagulates when cooked. It is perfectly safe to eat, though it can have a jelly-like texture that some people find unappealing.

Yes, chicken thighs can be part of a weight loss diet, especially if prepared properly (e.g., skinless and with minimal added fat). Like any food, a calorie deficit is key, and the high protein content of chicken can aid satiety and weight management.

To trim fat, use kitchen shears or a sharp knife to cut away the obvious flaps of fat from the edges and any hidden pockets on the underside. Practice makes it a quick and easy process.

Dark meat, such as chicken thighs, is more flavorful because the muscles contain more fat and myoglobin. Myoglobin is an oxygen-carrying molecule that gives dark meat its reddish color and richer taste.

For crispy skin without excess fat, try the 'cold-pan' method, where thighs are placed skin-side down in a cold skillet before heating. The slow rendering process allows fat to melt away, resulting in tender meat and perfectly crisp skin.

Skin-on chicken can be enjoyed in moderation. While the skin does add significant fat and calories, some of it is unsaturated fat. You can cook it with the skin on for flavor and crispiness, and then remove the skin before eating to reduce fat intake.