You’ve come to the right place if you want to eat healthier but still love a good, juicy chicken thigh recipe.
Today, I hope to answer the age-old question for you: Are chicken thighs healthy? and provide you with a few healthier recipes that taste great!.
Chicken thighs are labeled in the “dark meat” category and often get a bad reputation simply because they are higher in fat than breasts. However, by looking at their nutritional bang for their buck, you might think otherwise!.
Before we judge this fantastic meal option, let’s talk about the nutrition that chicken thighs with and without skin.
It looks like chicken thighs aren’t very healthy, but they really are. Because they have more fat than lean chicken breasts, they are often seen as the less healthy choice. But are chicken thighs good for you? The answer isn’t so simple. If you know what you’re doing, chicken thighs can be a healthy part of your diet.
A Quick Overview of Chicken Thigh Nutrition
Here is a quick look at the nutrition facts for a 3 ounce serving of skinless, boneless chicken thigh:
- 164 calories
- 0g carbohydrates
- 0g fiber
- 20g protein
- 9g total fat
- 2.4g saturated fat
- 285mg sodium
Thighs have more calories, fat, and saturated fat than chicken breasts of the same size serving. The skin, on the other hand, has most of the saturated fat. Taking off the skin before eating cuts the saturated fat by a large amount.
It is thought that chicken thigh meat is a complete protein because it has all 9 essential amino acids. It also has tryptophan, an amino acid that helps make more serotonin, the neurotransmitter that makes you feel good.
5 Reasons Chicken Thighs Can Be Part of a Healthy Diet
Here are 5 key reasons why chicken thighs can be a nutritious choice as part of an overall balanced diet
1. Better portion control
Chicken thighs tend to be smaller than chicken breasts naturally. The typical thigh is closer to the recommended 3-4 ounce serving size for lean protein. Opting for a thigh makes it easier to keep portions in check.
2. Rich in zinc
Thighs contain significantly more zinc than chicken breasts – almost 70% more! Zinc is essential for metabolism, immunity, and many other bodily functions. Chicken thighs are an excellent food source of this important mineral.
3. More inherently flavorful
In the oven, chicken thighs stay moist and juicy because they have extra fat on them. This lets more flavor come out. Because they already have enough fat, thighs can often be cooked with less oil. They taste great and are soft enough to use in stews, curries, and pasta dishes.
4. May be more satisfying
The extra fat and calories in chicken thighs could help them be more satisfying than chicken breasts. Some research shows types of fat can increase feelings of fullness. The rich flavor of thighs may also contribute to feeling satisfied with smaller portions.
5. Contain healthy fats
While chicken thighs have more total fat and saturated fat than chicken breasts, most of it is the healthy unsaturated kind. Saturated fat is highest in the skin. Simply removing the skin slashes the saturated fat content significantly.
Tips for Choosing and Preparing Chicken Thighs
Follow these simple tips to enjoy flavorful chicken thighs as part of a balanced diet:
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Choose skinless chicken thighs to reduce saturated fat, or remove the skin yourself before cooking.
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Opt for healthy cooking methods like baking, grilling, or stir frying instead of frying.
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Spice it up with herbs and spices instead of salt to boost flavor without excess sodium.
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Pair chicken thighs with veggies and whole grains for a complete nutrient-rich meal.
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Watch your portions and aim to stick to the recommended 3-4 oz serving size.
The Bottom Line
While chicken thighs are higher in fat and calories than breasts, they can be part of a healthy diet when enjoyed in moderation. Focus on skinless thighs prepared with minimal added fat or sodium. Balance thighs with plenty of vegetables, fruits, whole grains, and lean proteins. With some simple strategies, you can enjoy juicy, flavorful chicken thighs as part of your weekly meal plan.
Health Benefits of Chicken Thighs
With 32 grams of protein per 4-ounce serving, chicken thighs are considered a great protein option for meals. By not eating the skin, you can slash the fat content by nearly half to 6. 8g per serving.
Not only do chicken thighs have a great macro profile, they also have higher amounts of important micronutrients like iron and zinc than chicken breasts.
Boneless Skinless Chicken Thigh Nutrition
A 4-ounce serving of boneless, skinless chicken thighs is different from a serving of chicken breasts in two main ways: thighs have 2 8g more total fat and 10 additional calories than breasts. That’s it!.
Ounce per ounce, boneless skinless chicken thighs are an excellent nutritional option with a lot more flavor than breasts -not to mention a much more affordable source of protein.
3 Reasons to use chicken thighs vs. breasts
FAQ
Is it healthy to eat chicken thighs?
Yes, chicken thighs can be a healthy option compared to chicken breasts, especially if you buy skinless ones. They do have more fat, but skinless thighs are lower in fat than skin-on thighs. Thighs are juicier and tastier, and they provide good protein along with important nutrients like iron and zinc.
Which is healthier chicken breast or thighs?
For a lower calorie and fat option, chicken breasts are generally considered healthier than chicken thighs.
Is chicken thigh good for weight loss?
Chicken thighs can be part of a healthy weight loss plan, but only if they are cooked and eaten in a certain way. While chicken breasts are leaner and lower in calories, chicken thighs can be a good source of protein and other nutrients when prepared in a healthy way.
Are chicken thighs better for you than steak?
Chicken is generally considered to be a healthier option than steak, as it is lower in saturated fat and cholesterol. However, it is important to note that the healthiness of chicken depends on the way it is prepared.