How Many Calories Are in a 6 Ounce Boneless, Skinless Chicken Thigh?

Chicken thighs are a delicious and versatile cut of meat that can be prepared in endless ways. While they pack more flavor than chicken breasts, some people avoid thighs because of their higher fat and calorie content. However, when prepared properly by removing the skin and cooking them boneless and skinless, chicken thighs can fit into a healthy diet. So how many calories are actually in a 6 ounce serving of boneless, skinless chicken thigh meat? Let’s take a closer look.

Calorie and Nutrition Information for 6 Ounces of Boneless, Skinless Chicken Thigh

According to the USDA FoodData Central, here are the nutrition facts for a 6 ounce serving of boneless, skinless chicken thighs, cooked:

• Calories: 348
• Total Fat: 18g
• Saturated Fat: 5g
• Cholesterol: 158mg
• Sodium: 689mg
• Total Carbohydrate: 0g
• Protein: 43g

So a 6 ounce serving of cooked boneless skinless chicken thigh contains 348 calories with 43g of protein and 18g of fat.

To compare, a 6 ounce boneless, skinless chicken breast contains closer to 190 calories and 34g of protein. So while chicken thighs do contain nearly double the calories and fat compared to chicken breasts, they provide additional protein and more flavor.

How Chicken Thigh Calories Compare to Other Cuts and Cooking Methods

Chicken thighs have more calories than other cuts mainly because they contain more fat and have more dark meat. Chicken breast is extremely lean and contains mostly white meat accounting for its lower calorie count.

Here is how the calories in a 6 oz boneless, skinless thigh compare to other cuts and cooking methods:

• 6 oz chicken breast, boneless, skinless, cooked: 190 calories
• 6 oz chicken drumstick, meat only, cooked: 221 calories
• 6 oz chicken wing, meat only, cooked: 285 calories
• 6 oz chicken thigh with skin, roasted: 538 calories
• 6 oz chicken thigh with skin, fried: 604 calories

As you can see, removing the skin makes a significant difference, cutting the calories on chicken thighs nearly in half. Choosing to bake, grill or braise the thighs rather than frying also reduces the calories versus cooking methods that add a lot of oil or fat.

Health Benefits of Chicken Thighs

Even though chicken thighs have more calories and fat than white meat, they also have more health benefits. Here are some of the health perks of chicken thighs:

• More iron: Chicken thighs contain 2.2mg of iron per 6 oz serving compared to just 1mg in chicken breasts. Iron carries oxygen throughout the body and supports a healthy immune system.

• Higher in zinc: Zinc strengthens immunity, aids cell growth, boosts testosterone, and supports wound healing. Thighs contain 2.2mg per serving versus 1.5mg in chicken breasts.

• More B vitamins: Niacin, vitamin B6, and pantothenic acid are just a few of the B vitamins that can be found in thighs.

• Higher in selenium: This mineral has antioxidant properties and can enhance immune response. Chicken thighs contain 28.6mcg versus 22.8mcg in breasts.

So in addition to being tastier and more juicy, chicken thighs can provide more nutrients your body needs as part of a healthy diet.

Tips for Preparing Low-Calorie Chicken Thighs

Here are some tips for keeping chicken thighs low in calories:

• Always remove the skin before cooking. Skin accounts for about 40% of the calories.

• Opt for baking, grilling or broiling instead of frying. This prevents excess oil and calories from cooking methods.

• If you add sauces or marinades, be careful because they can have a lot of sugar and fat. Use lighter options like salsa, mustard, or lemon juice.

• Chicken thighs are fine in small amounts when they are part of a meal with lots of vegetables. Pair with roasted veggies, greens, or a salad.

• Weigh the chicken thighs before cooking using a food scale to get accurate portion sizes. 6 ounces is about the size of two small thighs.

• Compare brands for the leanest options when buying packaged chicken thighs.

The Bottom Line

A 6 ounce serving of boneless, skinless chicken thigh contains approximately 348 calories and 43g protein when cooked. While higher in calories than chicken breast, thighs provide more flavorful meat, juiciness, and additional nutrition like iron, zinc, and B vitamins. Enjoy chicken thighs prepared healthfully as part of an overall balanced diet.