How Much Cholesterol is in Chicken Thighs? A Detailed Look

Chicken thighs are a delicious and budget-friendly staple that offers a nice change of pace from the usual chicken breast. However, with their rich flavor comes a concern about higher cholesterol content. So how much cholesterol is actually in a chicken thigh? Let’s take a detailed look

An Overview of Cholesterol

Before diving into the cholesterol counts, it’s helpful to understand what cholesterol is and why it matters for health.

Cholesterol is a waxy fat-like substance that your body makes on its own. It does important things like making hormones, vitamin D, and chemicals that help your body digest food.

Your liver produces all the cholesterol your body needs. Animal-based foods, like meat, eggs, and dairy, also give you cholesterol. Eating foods that are high in saturated fat can also make your liver make more cholesterol.

When cholesterol levels get too high, it starts accumulating in your arteries as plaque. This narrows your blood vessels and raises your risk for heart disease and stroke.

For optimal health, it’s ideal to keep your cholesterol levels within the recommended ranges:

• Total cholesterol: Less than 200 mg/dL
• LDL (bad) cholesterol: Less than 100 mg/dL
• HDL (good) cholesterol: 60 mg/dL or higher
• Triglycerides: Less than 150 mg/dL

Now let’s see how chicken thighs may impact these levels.

Cholesterol in Chicken Thighs

Chicken thighs contain more cholesterol than chicken breast. But the exact amount can vary substantially based on whether you eat them with or without skin.

Here are some averages for raw, skinless chicken thighs:

• 100 grams (3.5 oz): 73 mg cholesterol
• 175 grams (6 oz): 128 mg cholesterol
• 1 thigh (172g): 124 mg cholesterol

For comparison, the American Heart Association says that you shouldn’t eat more than 300 mg of cholesterol a day. It means that a single skinless thigh has more than 200% of the daily limit.

When you eat chicken thighs with the skin on, the cholesterol content rises even more:

• 100 grams (3.5 oz) with skin: 89 mg
• 175 grams (6 oz) with skin: 156 mg
• 1 thigh with skin (172g): 153 mg

As you can see, the skin alone contributes around 30 extra mg of cholesterol per thigh.

To put these numbers into context, here’s how chicken thighs compare to other popular animal proteins:

• Chicken thigh with skin: 89 mg in 100 grams
• Ground beef, 85% lean: 86 mg in 100 grams
• Salmon: 44 mg in 100 grams
• Shrimp: 166 mg in 100 grams
• Egg: 374 mg in 100 grams

So chicken thighs with skin have roughly the same cholesterol as lean ground beef, slightly less than shrimp, and over 4 times more than salmon.

Ways to Enjoy Chicken Thighs While Limiting Cholesterol

If you want to keep cholesterol in check but don’t want to give up juicy chicken thighs, follow these simple tips:

• Remove the skin before eating to slash cholesterol by 30 mg or more per thigh
• Watch your portion sizes and limit to one small or medium thigh per meal
• Choose healthy cooking methods like baking, grilling, or pan-searing instead of frying
• Pair thighs with vegetables and whole grains to balance out the meal
• Limit processed meats and high-fat dairy to help offset the cholesterol from thighs
• If over 200 mg/dL, further limit cholesterol intake to 200 mg a day

With some smart modifications, you can still enjoy deliciously juicy chicken thighs as part of an overall heart-healthy diet. The key is watching your portions, skipping the skin, and balancing them out with plenty of veggies, fruits, and whole grains.

The Bottom Line

There is a lot more cholesterol in chicken thighs than in chicken breasts. A 3–5-ounce serving of chicken thighs has 70–90 mg of cholesterol, depending on whether the skin is eaten or not. But if you cook them in a healthy way and watch your portions, they can be part of a heart-healthy diet. As with any higher cholesterol food, moderation is key.

So go ahead and whip up baked chicken thighs marinated Greek-style in lemon juice, garlic and oregano. Or serve up juicy grilled chicken thighs alongside a big garden salad. With a few simple tweaks, you can still enjoy the yummy flavors of chicken thighs without going overboard on cholesterol.