Chicken thigh meat is slightly higher in calories than chicken breast, but it’s also richer in flavour and tenderness. The calorie count varies depending on weight, cooking method, and whether the skin is included. On average, 100 grams of cooked, skinless chicken thigh meat contains around 175–195 calories.

If you include the skin, that number rises to around 230–250 calories per 100 grams, since the skin adds fat and energy density.

Calories by Portion Size

A single skinless, boneless chicken thigh (about 85g cooked) contains roughly 150–165 calories. A thigh with skin and bone typically provides around 200–220 calories, depending on how it’s cooked. If roasted or grilled without additional oil, most of the calories come from natural fat and protein in the meat.

Deep frying, breading, or cooking with extra oil will increase the total calorie count significantly — a fried thigh can land at 300 calories or more per piece.

Nutritional Value of Chicken Thigh

Beyond calories, chicken thigh meat is an excellent source of protein, iron, zinc, and B vitamins, particularly niacin (B3) and B6, which are essential for energy metabolism. Compared to breast meat, thighs contain more fat, which contributes to their juiciness and stronger flavour.

A skinless chicken thigh provides around 20–25g of protein, along with 8–10g of fat, making it a solid choice for muscle repair, satiety, and overall meal satisfaction.

Cooking Methods and Their Impact on Calories

Cooking method has a major effect on calorie content. Grilling or baking skinless thighs with minimal oil keeps calories under control. On the other hand, frying, smothering in sauce, or slow cooking with butter can add 100–200 extra calories per portion, depending on how it's prepared.

For example, thighs roasted with the skin on and basted in oil can jump to 250–300 calories each. Skinless grilled thighs remain one of the leanest ways to enjoy the cut without compromising flavour.

Chicken Thigh vs Chicken Breast

While chicken breast is leaner (roughly 110–120 calories per 100g cooked), chicken thighs are only moderately higher and provide more flavour and tenderness. For those following low-carb, keto, or high-protein diets, thighs are often preferred due to their higher fat content and greater satiety.

If you’re focused purely on reducing calories, breast meat has the edge. But for balance and variety, skinless thighs remain a healthy, nutrient-dense choice.

Raw vs Cooked: Calorie Count Shifts with Weight Loss

It’s important to know that raw chicken thighs weigh more than cooked, because cooking removes water and fat. This affects how calories are tracked. For example, 100g of raw chicken thigh contains roughly 120–130 calories, but that same portion will weigh less once cooked and the calories become concentrated.

So, if you're tracking your intake, be consistent: weigh before or after cooking, but not both. Cooking method can also influence how much fat is rendered out or retained, which slightly shifts the final calorie count.

Bone-In vs Boneless: Don’t Count the Bone

When weighing chicken thighs to track calories, remember that bones don’t contribute to calorie intake. A typical bone-in thigh might weigh 130–150g raw, but the edible meat is only about 80–90g of that. So don’t log the full weight unless you’re specifically measuring boneless cooked meat.

If you're using nutrition apps, look for entries like “chicken thigh meat only, cooked, skinless” for accuracy.

Skin Adds Flavour — and Fat

Leaving the skin on your chicken thigh can increase the calorie count by 40–70 calories per thigh, depending on size and cooking style. That’s because chicken skin is mostly fat, even though it crisps up beautifully. It’s also higher in saturated fat, which many people try to limit, especially when watching cholesterol or heart health.

If you’re trying to lower calories, removing the skin before cooking can reduce total fat intake more effectively than peeling it off after.

Chicken Thighs Work Well in Balanced, High-Satiety Meals

Thanks to their natural fat and protein combo, chicken thighs are more filling than chicken breast, making them useful in meals where staying full matters like during fat loss or intermittent fasting. When paired with vegetables and wholegrains, they offer a nutrient-dense, moderate-calorie meal that feels satisfying without being excessive in volume.

For example, a grilled chicken thigh wrap with salad and hummus might total 400–500 calories and keep you full for hours a smart trade-off versus a low-fat meal that leaves you hungry again quickly.

Great for Low-Carb and Keto Plans

If you’re on a low-carb or ketogenic diet, chicken thighs are often a better fit than breast meat due to their higher fat content and lower protein-to-fat ratio. This supports ketosis and satiety while still delivering all the essential amino acids your body needs.

Just be cautious with marinades and sauces, many contain hidden sugars or oils that can ramp up the calorie count fast.

Summary

Chicken thigh meat contains approximately 175–195 calories per 100g cooked, or 150–165 calories per skinless thigh. With the skin, this rises to 230–250 calories or more depending on how it’s cooked. Rich in protein, B vitamins, and iron, chicken thigh is a flavourful, satisfying protein source that fits well into balanced diets as long as you manage added fats and cooking methods.

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