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Chicken thighs are the dark-meat cut from the upper leg, sold bone-in with skin, boneless and skinless, or as part of a whole leg. Are chicken thighs healthy? Plain roasted thigh meat is a protein-rich food: USDA data show that 3 ounces of roasted thigh without skin has about 152 calories, 21 grams of protein and 7 grams of fat. The skin, the frying batter and any added salt solution change those numbers far more than the cut itself. This guide covers chicken thigh nutrition from USDA SR Legacy data, how chicken thigh vs breast compares side by side, and the CDC food safety steps for raw poultry.
Peptide Labs does not sell chicken or chicken products. This article is general nutrition information, not medical advice.
Key Takeaways
- Roasted skinless thigh meat has about 21 grams of protein and 7 grams of fat per 3 ounces in USDA data.
- In USDA data, eating the skin raises the fat in a 3 ounce portion from about 7 grams to about 12.5 grams.
- Compared with breast meat, thigh meat has more fat and about twice the zinc; breast has more protein and niacin.
- Batter frying and added salt solutions are what push sodium up; plain roasted thighs are low in sodium.
- CDC's safe internal temperature for all chicken, thighs included, is 165 degrees F.
Chicken thigh nutrition, with and without skin
The table shows USDA FoodData Central SR Legacy values for 3 ounces (85 grams) of cooked chicken thigh, with FDC IDs so you can look up each entry. Percent Daily Values (%DV) use the FDA Daily Values printed on Nutrition Facts labels.
| Per 3 oz cooked (FDC ID) | Calories | Protein | Fat | Sat fat | Sodium |
|---|---|---|---|---|---|
| Roasted, meat only (172388) | 152 | 21.0 g (42%) | 6.9 g (9%) | 2.0 g (10%) | 90 mg (4%) |
| Roasted, meat and skin (173625) | 197 | 19.8 g (40%) | 12.5 g (16%) | 3.5 g (17%) | 87 mg (4%) |
| Fried in flour, meat and skin (173624) | 223 | 22.7 g (45%) | 12.7 g (16%) | 3.5 g (17%) | 75 mg (3%) |
| Fried in batter, meat and skin (172386) | 235 | 18.4 g (37%) | 14.1 g (18%) | 3.8 g (19%) | 245 mg (11%) |
The skin is where most of the extra fat sits. USDA lists roasted chicken skin on its own (FDC 171055) at 454 calories and about 41 grams of fat per 100 grams, so leaving it on adds roughly 45 calories and 5.6 grams of fat to a 3 ounce roasted thigh portion. Batter adds a coating that soaks up frying oil and, in the USDA entry, about three times the sodium of the roasted thigh. Our high calorie foods guide explains why fried coatings add up quickly.
Vitamins and minerals in thigh meat
FDA and NIH guidance counts 20% DV or more per serving as a high source. By that yardstick, USDA data show 3 ounces of roasted skinless thigh meat is a high source of three nutrients and a modest source of others:
- Selenium: 42% DV. Our selenium guide covers what the mineral does and why more is not better.
- Niacin and vitamin B6: 33% and 23% DV. See our niacin guide for the difference between niacin in food and niacin supplements.
- Zinc: 15% DV, about twice the zinc of roasted breast meat. Our zinc foods guide compares other sources.
- Vitamin B12 and iron: 15% and 5% DV, so thighs are a modest source of both.
- Cholesterol: USDA lists 113 milligrams per 3 ounces, 38% of the Daily Value; our cholesterol foods guide puts that figure in context.
Chicken thigh vs breast
Chicken thigh vs breast is the most common comparison at the meat counter. Here are USDA values for 3 ounces of roasted, skinless meat of each cut. For the full breast profile, see our chicken breast guide.
| Per 3 oz roasted, meat only | Thigh (172388) | Breast (171477) |
|---|---|---|
| Calories | 152 | 140 |
| Protein | 21.0 g (42%) | 26.4 g (53%) |
| Fat | 6.9 g (9%) | 3.0 g (4%) |
| Saturated fat | 2.0 g (10%) | 0.9 g (4%) |
| Cholesterol | 113 mg (38%) | 72 mg (24%) |
| Niacin | 5.3 mg (33%) | 11.7 mg (73%) |
| Zinc | 1.6 mg (15%) | 0.85 mg (8%) |
| Vitamin B12 | 0.36 mcg (15%) | 0.29 mcg (12%) |
| Selenium | 23.0 mcg (42%) | 23.5 mcg (43%) |
- Calories: the gap is small, about 12 calories per 3 ounces in the USDA entries, once the skin is off.
- Protein: breast has about 5 more grams per 3 ounces (USDA), which is why it shows up first in our high protein foods list.
- Fat: thigh meat has a bit more than twice the fat and saturated fat of breast meat. The Dietary Guidelines for Americans, 2025-2030 keep saturated fat under 10% of daily calories.
- Minerals: thigh meat has more zinc and slightly more vitamin B12; breast has far more niacin. Selenium is nearly the same.
Neither cut is a clear winner; they suit different goals and recipes. Many cooks like thighs for braising, grilling and slow cooking because the extra fat keeps the meat moist. If you compare skin-on cuts, the gap widens: USDA lists roasted breast with skin at 167 calories and 6.6 grams of fat per 3 ounces, against 197 calories and 12.5 grams for thigh with skin. Other poultry fits the same pattern; see our turkey guide and duck guide.
Watch the sodium in seasoned and enhanced thighs
Plain chicken thighs are naturally low in sodium: USDA lists 65 milligrams per 3 ounces of braised skinless thigh, 3% of the Daily Value. Some packs are labeled as containing an added solution of water, salt or broth. USDA’s entry for braised thigh meat with added solution (FDC 172858) lists 167 milligrams per 3 ounces, 7% DV, about two and a half times the plain figure. Marinades, rubs, frozen breaded thighs and restaurant fried chicken can climb much higher, so the Nutrition Facts label is the place to check.
For context, the FDA Daily Value for sodium is 2,300 milligrams, and the Dietary Guidelines say people ages 14 and older should stay below that amount each day. Our low sodium guide lists lower-salt swaps, and our chicken wings guide shows how sauces change the totals.
Cooking chicken thighs safely
According to CDC, raw chicken can carry Campylobacter, Salmonella or Clostridium perfringens, and about 1 million people in the US get sick each year from eating contaminated poultry. CDC estimates nearly 1.9 million Campylobacter illnesses a year and names raw or undercooked poultry as the most common source. CDC’s steps:
- Cook to 165 degrees F. Check the thickest part of the thigh with a food thermometer, away from the bone. Cooking poultry to 165 degrees F also kills avian influenza viruses, according to CDC.
- Do not wash raw chicken. CDC says raw chicken is ready to cook. Washing can splash germs; CDC cites a USDA study in which 1 in 7 people who cleaned their sink after washing chicken still had germs in the sink.
- Keep it separate. CDC advises a separate cutting board for raw chicken and never placing cooked food or fresh produce on a surface that held raw chicken.
- Chill leftovers. CDC says to refrigerate or freeze leftover chicken within 2 hours, or within 1 hour if it sits above 90 degrees F, such as in a hot car.
Thighs often taste more tender when cooked past 165 degrees F because the connective tissue softens; that is a texture preference, and 165 degrees F remains the safety minimum. CDC lists children under 5 and adults 65 and older among the groups at higher risk of serious Salmonella illness.
Are chicken thighs healthy? Putting it together
Based on USDA values, skinless roasted or braised chicken thighs are a lean-to-moderate protein food with useful amounts of selenium, niacin, vitamin B6 and zinc, and very little sodium. Whether they fit your eating pattern depends on the skin, the cooking method and what goes on top, not on the cut alone. A dietitian or clinician can help if you have specific nutrition needs.
Frequently Asked Questions
How many calories are in a chicken thigh?
USDA lists about 152 calories per 3 ounces of roasted thigh meat without skin and about 197 calories with the skin. A whole thigh varies with its size and bone.
How much protein is in chicken thighs?
About 21 grams per 3 ounces of roasted skinless thigh meat, 42% of the Daily Value, according to USDA SR Legacy.
Is chicken thigh healthier than breast?
Not across the board. Breast has more protein and niacin and less fat; thigh meat has more zinc and slightly more vitamin B12. The skin and cooking method matter more than the cut.
Should I remove the skin from chicken thighs?
That is a personal choice. USDA data show the skin adds about 5.6 grams of fat and 45 calories to a 3 ounce roasted portion. Some cooks roast with the skin on and remove it before eating.
What temperature should chicken thighs be cooked to?
CDC’s safe internal temperature for all chicken is 165 degrees F, checked with a food thermometer in the thickest part. Many recipes go higher for texture.
Do I need to rinse chicken thighs before cooking?
No. CDC says raw chicken is ready to cook and does not need to be washed; washing can spread germs to the sink and nearby surfaces.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Chicken Wings: Nutrition by Cooking Method, Sauce and Sodium, Chicken Breast Protein and Nutrition: USDA Facts and Safe Cooking, High Protein Foods: USDA Values for Meat, Dairy and Plant Sources.