Chicken Thigh: Calories, Nutrition Facts, and Health Benefits (2026)

Chicken thigh, per 3 oz cooked, skinless (85 g), contains 178 calories and provides 22.1 g of protein. It has 0 g of carbs and 9.3 g of fat, making it a nutritious choice for those seeking high protein with low carbohydrate intake.

This page explores the nutrition profile of chicken thigh, focusing on its benefits, common goals, and comparisons with other protein sources. It highlights the essential nutrients found in chicken thigh, including protein, iron, and zinc.

Chicken Thigh Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the detailed nutrition facts for chicken thigh per 3 oz cooked, skinless (85 g) and per 100 g serving.

Values are for 3 oz cooked, skinless (85 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	178	209	9%
Protein	22.1 g	26.0 g	44%
Carbohydrates	0.0 g	0.0 g	0%
Fiber	0.0 g	0.0 g	0%
Sugar	0.0 g	0.0 g	-
Fat	9.3 g	10.9 g	12%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	196 mg	230 mg	4%
Saturated Fat	2.5 g	3.0 g	13%
Zinc	2.0 mg	2.4 mg	19%
Iron	1.10 mg	1.30 mg	6%

About 0% of chicken thigh calories come from carbohydrates, 51% from protein and 49% from fat.

Chicken Thigh by Health Goal

Here, we assess how chicken thigh rates against common dietary goals, providing insight into its suitability for various nutritional needs.

Goal	Rating	Why
Weight loss	Excellent	High protein for the calories (22.1 g in 178), very filling
Blood sugar / diabetes	Excellent	Contains essentially no carbohydrate, so it does not directly raise blood sugar
Immunity	Good	Rich in zinc, B12 and selenium, which support immune function
Digestion	Fair	Low in fiber; pair with vegetables or whole grains
Heart health	Good	Lean protein with modest saturated fat
Muscle gain	Excellent	High-quality complete protein at 22.1 g per serving

Chicken Thigh and Blood Sugar

Glycemic index: 0. Glycemic load: 0 per serving.

Chicken Thigh contains essentially no carbohydrate, so on its own it does not raise blood sugar; it is protein and fat.

How Chicken Thigh Compares to Other Protein Foods

This section compares chicken thigh with other protein foods, allowing for an understanding of its nutritional standing.

Protein Food (per 100 g)	Calories	Protein (g)	Fat (g)	Sat Fat (g)
Chicken Thigh	209	26.0	10.9	3.0
Chicken Breast	165	31.0	3.6	1.0
Ground Turkey	176	27.0	7.0	1.9
Turkey Breast	147	30.0	2.0	0.6

Chicken Thigh Myths, Checked

Chicken thighs are unhealthy , Misleading. Thighs have more fat than breast but similar protein, plus more iron and zinc.

Dark meat is full of unhealthy fat , Misleading. Skinless thigh fat is modest and mostly unsaturated; the skin adds most of it.

How to Track Chicken Thigh

With chicken thigh, the cut, the skin and the cooking method swing the calories and fat a lot, so log what you actually ate, not a generic average. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log chicken thigh accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see protein per 100 calories ranked, highest-protein fish and seafood ranked, and every cut of steak and beef by calories.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 3 oz of chicken thigh?

A 3 oz serving of chicken thigh contains 178 calories, making it a moderate-calorie option for a protein source.

Is chicken thigh good for weight loss?

Chicken thigh can be part of a weight loss diet due to its high protein content and low carbohydrate levels, which can help with satiety.

Can people with diabetes eat chicken thigh?

People with diabetes can eat chicken thigh, as it contains 0 g of carbohydrates and does not raise blood sugar levels.

How much protein is in chicken thigh?

A 3 oz serving of chicken thigh provides 22.1 g of protein, contributing significantly to daily protein requirements.

Is chicken thigh high in sugar?

Chicken thigh is not high in sugar, as it contains 0 g of sugar per serving, making it a suitable choice for low-sugar diets.

Are chicken thighs less healthy than breast?

While chicken thighs are higher in fat compared to chicken breasts, they are still nutritious and can be part of a balanced diet.

Key Takeaways

• Chicken thigh contains 178 calories per 3 oz serving.
• Each serving provides 22.1 g of protein.
• There are 0 g of carbohydrates and sugar in chicken thigh.
• It has 9.3 g of total fat, including 2.5 g of saturated fat.
• Chicken thigh is a good source of iron, providing 1.10 mg per serving.
• It also contains 2.0 mg of zinc, supporting immune function.