Dark Meat With More Fat — Still High in Protein
Raw boneless skinless chicken thigh contains 144 kcal per 100g with 18.6g protein and 7.9g fat (FDC #2646171). Roasted skinless concentrates to 179 kcal, 24.8g protein, and 8.2g fat per 100g (FDC #172388) [1].
Per 3 oz (85g) roasted skinless: 152 kcal, 21.1g protein, 7.0g fat. Thigh delivers less protein per 100g than breast but more iron and zinc — dark meat is mineral-dense despite higher fat [1][2].
For food journaling, always specify cut (thigh vs breast), skin status, and raw vs cooked — generic "chicken" entries misrepresent macros by 20% or more.
Skin-On vs Skinless: A 53 kcal Difference Roasted
Skin-on roasted thigh lists 232 kcal with 14.7g fat vs skinless roasted at 179 kcal with 8.2g fat — a 53 kcal and 6.5g fat difference per 100g (FDC #173625 vs #172388) [1].
Protein per 100g drops slightly with skin (23.3g vs 24.8g) because skin adds fat mass with little protein. The calorie impact is much larger than the protein shift.
Per medium thigh (~85g cooked): skin-on adds roughly 45 kcal and 5.5g fat vs skinless roasted — always note whether skin was on the portion you weighed.
Raw vs Cooked: Match Your Scale to the Database
Cooking removes water — it does not create protein. Skinless thigh goes from 18.6g protein per 100g raw to 24.8g roasted as the same absolute protein occupies less weight [1].
Raw-to-cooked yield is often ~70–75% by weight (100g raw → ~70–75g cooked), but varies with oven temperature and doneness. Weigh raw and log raw, or weigh cooked and log roasted.
Mixing a cooked weight with raw per-100g data (or the reverse) can mis-count protein by 25% or more per portion.
Fried vs Plain Thigh — Do Not Mix References
Flour-breaded fried thigh with skin lists 262 kcal, 26.8g protein, 15.0g fat, and 3.2g carbs per 100g (FDC #173624) [1]. Breading and frying oil add calories and carbohydrates that plain roasted thigh lacks.
Air-fried or rotisserie retail thighs vary by brand, marinade, and skin — use the product Nutrition Facts label when available. Plain dry-heat cooking (roasted/grilled) is reasonably approximated by the roasted references on this page when no added breading or significant oil is used.
Log cooking oil, marinade, and sauce as separate entries unless you use a full-recipe calculator.
Thigh vs Breast vs Drumstick (Skinless Roasted)
Per 100g roasted skinless: breast 31.0g protein at 165 kcal; drumstick 28.3g at 172 kcal; thigh 24.8g at 179 kcal [1][3]. Breast leads in protein density; thigh has the most fat among these three skinless cuts.
Thigh provides more iron (1.2mg) and zinc (2.5mg) per 100g roasted than breast (1.04mg iron, 1.0mg zinc) — a trade-off between lean protein density and mineral content.
For thigh-specific logging, use this calculator rather than breast defaults — a 4 oz breast log for a 4 oz thigh portion under-counts fat and misstates protein.
Chicken Thigh Nutrition: By Form (per 100g)
| Nutrient | Skinless Raw | Skinless Roasted | Skin-On Roasted | Fried Breaded |
|---|---|---|---|---|
| Calories (kcal) | 144 | 179 | 232 | 262 |
| Protein (g) | 18.6 | 24.8 | 23.3 | 26.8 |
| Total Fat (g) | 7.9 | 8.2 | 14.7 | 15.0 |
| Saturated Fat (g) | 1.7 | 2.3 | 4.1 | 4.0 |
| Sodium (mg) | 62 | 106 | 102 | 88 |
| Iron (mg) | 0.6 | 1.2 | 1.1 | 1.5 |
| Zinc (mg) | 1.5 | 2.5 | 2.4 | 0 |
| Cholesterol (mg) | 92 | 133 | 133 | 97 |
Practical Tips for Chicken Thigh
- 1
Skinless roasted thigh: 179 kcal and 24.8g protein per 100g — default reference for cooked meal-prep portions (FDC #172388).
- 2
Skin-on roasted adds ~53 kcal and 6.5g fat per 100g vs skinless roasted — note whether skin was on the logged weight.
- 3
Raw boneless skinless: 144 kcal/100g (FDC #2646171) — use only when you weighed raw meat before cooking.
- 4
One thigh ≠ one standard weight — small (~70g), medium (~85g), and large (~115g) cooked portions differ by 30%+ in protein. Weigh when possible.
- 5
Fried breaded thigh (FDC #173624) is a separate product from plain roasted — do not log KFC-style thigh using roasted values.
Frequently Asked Questions — Chicken Thigh
How many calories are in a chicken thigh?
How much protein is in a chicken thigh?
Is chicken thigh high in protein?
How does chicken thigh compare to chicken breast?
Should I weigh chicken thigh raw or cooked?
Does removing chicken thigh skin make a big difference?
Important Notice
Nutritional values are based on USDA FoodData Central. Skinless raw boneless: FDC #2646171 (Foundation Foods). Skinless roasted: FDC #172388. Skin-on roasted: FDC #173625. Fried flour-breaded: FDC #173624. Grilled and air-fried plain thigh without breading are reasonably approximated by roasted references; added oil, marinade, and sauce are separate log entries. Package Nutrition Facts labels are the most accurate source for branded products. This calculator is for informational and nutrition journaling purposes only — it is not a substitute for guidance from a qualified nutrition professional.
About the Author
Certified fitness professional and nutrition researcher with over 10 years of experience in the fitness and wellness industry. Founder of Food Nutrify, dedicated to making accurate, science-backed nutrition data accessible to everyone through free, easy-to-use calculators.
References & Sources
- [1] USDA FoodData Central (2024). Chicken thigh: boneless skinless raw (FDC #2646171); skinless roasted (#172388); skin-on roasted (#173625); fried flour-breaded (#173624). U.S. Department of Agriculture, Agricultural Research Service.
- [2] Soares J, Sakomura NK, Araujo JA (2022). Nutritional and Industrial Value of Turkey Meat (Meleagris Gallopavo): Review. ResearchGate — Animal Feed Science and Technology.
- [3] USDA FoodData Central (2024). Chicken, broilers or fryers, breast, meat only, cooked, roasted (FDC #171534); drumstick comparisons from skinless-chicken-nutrition-calculator. U.S. Department of Agriculture, Agricultural Research Service.