Even though chicken thighs are endeared by many, chicken breast seems to get all of the love when it comes to healthy recipes and diets. Sure, chicken breast is a lean source of high-quality protein that is incredibly versatile and satisfying. But if you aren't a chicken breast lover, you may be wondering if opting for a thigh is an equally good-for-you choice—or if it is better to just skip the bird altogether.
If you are a dark meat lover, you know that there aren't many things that taste as good as biting into a piece of juicy and flavorful chicken thigh. And with a little know-how, enjoying them as part of an overall healthy diet is entirely possible.
A chicken thigh is a super-tender and flavorful protein source that is a fantastic addition to dishes like casseroles, gumbos and pasta dishes. Unfortunately, chicken thighs have gotten a bad rap over the years. While it is true that the thigh does contain more fat than its white meat counterparts, this cut of meat has somehow become labeled as a lesser choice if you are following a healthy diet and lifestyle.
Thankfully, we now know that chicken thighs contain a slew of good-for-you nutrients and can absolutely be a healthy addition to your diet.
15 Chicken Thigh Recipes You'll Want to Make All Summer Long
Chicken Thigh Nutrition
Here's the nutrition information for a 3-ounce serving of skinless chicken thigh, per the USDA:
164 calories
0 g total carbohydrates
0 g dietary fiber
0 added sugars
20 g protein
9 g total fat
2.4 g saturated fat
285 mg sodium
20 mcg selenium
223 mg potassium
1.7 mg zinc
0.4 mcg vitamin B12
0.9 mg iron
If you don't remove the skin before you chow down, for a roasted chicken thigh, you will consume 278 calories, 18 grams of fat and 5.5 g of saturated fat per 3-ounce serving, according to the USDA.
Chicken is considered to be a complete protein, meaning that it contains all nine essential amino acids that our bodies cannot make on their own. Plus, all cuts of chicken, including thighs, have tryptophan, an amino acid that is responsible for raising serotonin, or the "feel good" neurochemical that can help support a healthy mood, according to a 2021 review in the International Journal of Molecular Sciences.
And if you are using chicken thighs in your beloved chicken soup when you are feeling under the weather, you will be giving your body important hydration from the broth along with immune-supporting nutrients like zinc.
Pictured Recipe:Lemon Chicken-and-Egg Soup
Are Chicken Thighs Healthy?
Finding ways to consume nutrient-dense and cost-effective foods can be a challenge for many people. And while it is true that chicken thighs tend to contain more fat and cholesterol than breast meat (which has 3 g total fat and 0.7 g saturated fat per 3-ounce serving, per the USDA), both can easily fit into the Dietary Guidelines for Americans recommendations for fat intake. This ranges from 20% to 35% of total calories from fat, with 10% or less of total calories coming from saturated fat.
Not to mention, chicken thighs are often a more affordable alternative to other meat or fish products, making them a great source of protein if you are on a budget. According to a 2020 review in the Journal of Obesity & Metabolic Syndrome, eating foods that contain protein can support weight-management goals. Protein can also support bone health, among many other potential benefits, per a 2019 review in Nutrition Today.
Ultimately, chicken thighs can be a healthy addition to your diet as long as they're prepared in a good-for-you way. If you are trying to limit your fat intake, prepare chicken thighs in ways that don't use much added oil, like grilling, baking or stir-frying. Also be mindful of the sodium that you add during cooking. Herbs and spices are a great salt-free way to boost a dish's flavor. Pair chicken thighs with whole grains and vegetables to balance out the nutrition and give your meal more staying power.
The Bottom Line
If you are on team dark meat and prefer the taste of juicy chicken thighs to that of leaner chicken breast, feel free to enjoy it. Between their protein and the boatload of nutrients that they provide, including chicken thighs in an overall healthy diet is A-OK. Just focus on trying to prepare the thighs in a healthy way and pairing them with vegetables and whole grains for extra staying power. With recipes like our or , you can enjoy a nutrient-packed meal that is both simple and satisfying.
Boneless, skinless chicken thighs and breasts are both good sources of lean protein, which is important for maintaining muscle mass and supporting overall health. Chicken thighs are slightly higher in fat than breasts, but they also contain slightly more vitamins and minerals, including iron, zinc, and B vitamins.
Ultimately, chicken thighs can be a healthy addition to your diet as long as they're prepared in a good-for-you way. If you are trying to limit your fat intake, prepare chicken thighs in ways that don't use much added oil, like grilling, baking or stir-frying. Also be mindful of the sodium that you add during cooking.
In the recommended serving size of 3 ounces, a chicken breast has 140 calories and 3 grams of fat. A 3-ounce chicken thigh has 170 calories and 9 grams of fat.
Chicken legs and thighs are an excellent source of many essential nutrients. Iron and zinc, which are important for a healthy immune system, are present in much higher quantities in dark meat than in white meat.
The options. Chicken breasts do have a higher content of some B vitamins and minerals whereas chicken thighs have higher amounts of vitamin B12, she adds. Chicken thighs are typically less expensive by the pound. However, chicken breasts can be a challenge to cook because they can easily dry out and be overdone.
Chicken, by nature, has lower cholesterol and lower fat than most meats. Chicken breast contains the least cholesterol, followed by the thighs, wings, and legs. However, its cholesterol-raising effects depend on the part of the chicken you use and the method of preparation.
Generally speaking, skinless chicken breast is the leaner option and often the cut most widely suggested for weight loss. This is because dark meat like the thighs (as well as the wings and legs) is higher in fat than the breast. In a 100g serving of chicken breast, you'll get about 3.24g of fat [2].
Darker cuts like the thigh and drumstick contain higher caloric content than lighter cuts like the breast. Keeping the skin or frying chicken will also add saturated fat. If you're switching out red meat for chicken, you'll want to stick with chicken breast, as it's the healthiest cut of the bird.
The size can vary dramatically, so for menu planning purposes, plan about 1/2 lb of chicken per person. Depending on the size and menu, a serving would typically be one or two chicken thighs per person.
In the past, cardiologists and nutritionists believed that eating chicken skin could be harmful to health. When preparing chicken dishes, you are often advised to remove the skin completely. However, according to many current studies, it is confirmed that chicken skin is not completely bad food.
Chicken thighs tend to have a lot more taste than bland breast meat, they are far cheaper to buy, and the meat tends to stay juicy and tender during cooking.
Compared to beef, chicken is a better source of protein. As a result of its high-fat content, beef is a higher fat and higher calorie meat. Chicken has more vitamin A, vitamin E, vitamin K, vitamin B1, B3, and B5. However, beef is significantly higher in folate and vitamin B12.
Chicken thighs are a fattier cut of meat, which means they're going to have more intense, rich flavor than their white meat counterparts. No matter the cooking preparation, chicken thighs will always yield a richer, more flavorful product.
The difference between the two meats is largely due to the type of muscle tissue and their myoglobin content. The white meat in chicken breasts contains more protein and less fat, while the dark meat in chicken thighs contains more vitamins and minerals. Put simply, the best choice is the one that people prefer to eat.
The average 4.5-ounce chicken thigh has about 3 ounces worth of meat, so two thighs per person is a good number. If you are serving smaller children or appetites, one thigh should be enough.
Unlike chicken breasts, chicken thighs and drumsticks actually become more tender the longer they cook. That's because of their makeup. Dark meat has an abundant amount of connective tissue, which dissolves into gelatin as the meat cooks, rendering it juicy and tender.
Each drumstick offers 17 grams of protein, and each thigh contains 28 grams. This contributes a significant amount toward your daily protein intake requirements of 46 grams for women and 56 grams for men. Chicken legs also contain some fat -- 3.7 grams per drumstick and 6.2 grams per thigh.
Out of the three, chicken is the healthiest, because it is a lean protein source that doesn't contain saturated fat – the bad kind of fat that raises blood cholesterol. But the pork comes in at a fast second. But keep in mind that the cut of the meat and trimming away excess fat and skin makes all the difference.
Introduction: My name is Twana Towne Ret, I am a famous, talented, joyous, perfect, powerful, inquisitive, lovely person who loves writing and wants to share my knowledge and understanding with you.
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