Food guide

Chicken Thigh

More forgiving and more flavourful than breast, with 25 g protein per 100 g.

Meat & PoultryProtein-Rich

Chicken Thigh, a nutrient-dense meat & poultry food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of chicken thigh, cooked for fair comparison. Typical serving: 100 g cooked, skinless — 179 kcal per 100 g serving.

Nutrition information for Chicken Thigh
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	179 kcal	179 kcal	100 kcal
Protein	24.6 g	24.6 g	13.7 g
Carbohydrate	0 g	0 g	0 g
Fat	8.3 g	8.3 g	4.6 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of chicken thigh, with a typical serving and FDA Daily Value for adults.

Micronutrients for Chicken Thigh
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	8 µg	8 µg	<1%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0.2 µg	0.2 µg	1%
Vitamin E	0.18 mg	0.18 mg	1%
Vitamin K	3.9 µg	3.9 µg	3%
Thiamin	0.096 mg	0.096 mg	8%
Riboflavin	0.22 mg	0.22 mg	17%
Niacin	6.2 mg	6.2 mg	39%
Vitamin B6	0.46 mg	0.46 mg	27%
Folate	5 µg	5 µg	1%
Vitamin B12	0.42 µg	0.42 µg	18%
Pantothenic acid	1.3 mg	1.3 mg	26%
Choline	71.8 mg	71.8 mg	13%
Minerals
Calcium	9 mg	9 mg	<1%
Iron	1.1 mg	1.1 mg	6%
Magnesium	24 mg	24 mg	6%
Phosphorus	230 mg	230 mg	18%
Potassium	269 mg	269 mg	6%
Sodium	106 mg	106 mg	5%
Zinc	1.9 mg	1.9 mg	17%
Selenium	27.1 µg	27.1 µg	49%
Copper	0.067 mg	0.067 mg	7%
Manganese	0.016 mg	0.016 mg	<1%

Source: USDA FoodData Central — Chicken, broilers or fryers, thigh, meat only, cooked, roasted

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat chicken thigh?

Higher zinc and iron than breast meat.
Stays moist even when overcooked, which suits batch cooking.
Usually cheaper than breast.

How to include it

Marinate in yogurt and spices, then roast at high heat.
Braise with tomatoes, olives and peppers.
Grill on skewers with lemon and oregano.

Things to consider

Removing the skin cuts a substantial share of the fat.
Cook to 74C throughout.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.

Protein-Rich

Chicken Breast, cooked

A lean, high-protein staple with a very high protein-per-calorie ratio.

kcal: 165
protein: 31 g
fibre: 0 g

per 100 g · Typical serving: 100 g cooked

Turkey Breast, a nutrient-dense meat & poultry food, photographed on a plain linen surface

Meat & PoultryProtein-Rich

Turkey Breast, roasted

One of the leanest meats available: 30 g protein per 100 g with under 2 g fat.

kcal: 147
protein: 29.9 g
fibre: 0 g

per 100 g · Typical serving: 100 g roasted, skinless

Brown Rice, a nutrient-dense whole grains food, photographed on a plain linen surface

Whole GrainsFibre-Rich

Brown Rice, cooked

A whole grain retaining bran and germ, with more fibre and minerals than white rice.

kcal: 123
protein: 2.7 g
fibre: 1.8 g