How Many Calories in a Chicken Thigh

The calorie content of a chicken thigh depends on its weight, whether the skin is left on, and how it’s cooked. On average, a medium raw chicken thigh with skin weighs around 125 grams and contains roughly 230 to 250 calories once cooked. Removing the skin drops the calorie count significantly, with a skinless, cooked thigh of similar size providing about 165 to 180 calories. The majority of these calories come from protein and fat, with very few carbohydrates involved unless breaded or battered.

Cooking Methods and Their Impact

How a chicken thigh is cooked plays a major role in how many calories it ends up containing. When baked or grilled without added oils, the calorie content stays relatively low, especially for skinless cuts. In contrast, fried chicken thighs absorb additional fat during cooking, which can increase the calorie content to 300 calories or more per piece. Barbecuing or roasting with the skin on can also increase the overall fat retention, especially if cooked in marinades or oil-based sauces.

Chicken thighs used in recipes with heavy creams, breadcrumbs, or high-fat dressings will carry significantly more calories than those prepared simply with herbs and spices.

Nutritional Breakdown

A chicken thigh is rich in protein, typically offering between 20 to 25 grams of protein per cooked thigh, depending on size. This makes it a satisfying, muscle-supporting option for those following a high-protein or low-carb diet. It also contains fat, especially when the skin is left on with the amount varying from 8 to 15 grams per piece. While some of this fat is saturated, chicken thighs also contain healthy monounsaturated fats.

In terms of micronutrients, chicken thighs are a good source of iron, zinc, phosphorus, and B vitamins, especially niacin and B6. These support metabolism, immune health, and energy production.

Chicken Thighs and Your Diet

Chicken thighs can be part of a balanced diet, especially for people looking to increase protein intake without relying solely on chicken breast. They offer a richer flavour and more tenderness due to their higher fat content. However, this also means they are more calorie-dense, so portion control becomes more important if you’re watching your overall intake.

For fat loss or calorie tracking, opting for skinless thighs and choosing lower-calorie cooking methods like grilling or baking can help reduce total energy intake while keeping the protein benefits intact.

Glycaemic Index and Satiety

Chicken, including thighs, has a glycaemic index of zero. Since it contains no carbohydrates, it has no direct effect on blood sugar levels. This makes chicken thighs a useful choice for people managing insulin sensitivity or following a low-glycaemic diet. Their high protein and fat content also makes them very satiating, which can help with appetite control when paired with vegetables or other fibre-rich sides.

Boneless vs Bone-In Makes a Difference

When calculating calories, it's important to distinguish between boneless and bone-in chicken thighs. Bone-in thighs typically weigh more, but not all of that weight is edible. A bone-in thigh may weigh 150 grams, but only around 100 grams of that is actual meat, which means fewer calories than you'd expect based on the full weight.

Boneless thighs, on the other hand, offer more meat per gram, and calorie counts listed for them often refer to just the edible portion, making the numbers more accurate for tracking purposes.

Skin-on vs Skinless: The Calorie Split

Leaving the skin on a chicken thigh adds roughly 40–60 extra calories per piece, mainly from fat. It also increases the saturated fat content. While the skin contributes flavour and crispness, it’s also where most of the added calories hide, especially if the thigh is roasted or pan-fried in its own rendered fat.

Removing the skin before or after cooking can significantly reduce total calorie and fat intake, making it a common practice for those on lower-calorie or heart-conscious diets.

Calorie Density vs Protein Yield

Chicken thighs are more calorie-dense than chicken breasts, but many people find them more satisfying due to their richer flavour, juiciness, and slightly higher fat content. This can reduce the likelihood of overeating or snacking between meals. A skinless thigh still delivers plenty of protein, around 22–24 grams per piece which is on par with a chicken breast but in a smaller, more flavourful portion.

This makes chicken thighs a smart compromise between nutrition and taste, especially for people who find leaner cuts like chicken breast dry or less appealing.

Chicken Thighs in Meal Prep

Chicken thighs are ideal for batch cooking or meal prep, as they stay moist when reheated, unlike chicken breast, which can dry out quickly. If you're preparing meals ahead, thighs may be more practical, even if they come with a slightly higher calorie count. The key is to balance your meal with plenty of vegetables, fibre, or legumes, which complement the protein and keep the meal calorie-controlled overall.

Summary

A chicken thigh typically contains between 165 and 250 calories, depending on its size, whether the skin is included, and how it's cooked. Grilled or baked skinless thighs are the leaner option, while fried or skin-on versions are higher in calories and fat. Chicken thighs are rich in protein and nutrients, making them a satisfying and nutritious food when eaten in moderation. The key to keeping them diet-friendly lies in how they're prepared and what they're served with.