How Much Protein is in a Boneless, Skinless Chicken Thigh?

Chicken thighs are a tasty and versatile food that can be cooked in a huge number of different ways. Many cooks who care about their health choose bone-in, skin-on thighs to get the most flavor. But boneless, skinless thighs are often chosen because they are easier to cook, have less fat, and are high in protein. But how much protein is there in a chicken thigh that doesn’t have any bones or skin? Let’s find out.

Why Choose Boneless, Skinless Chicken Thighs?

Chicken thighs offer more fat and collagen than chicken breasts, giving them a richer flavor and moister texture when cooked. However, the skin and bones contribute significant calories and fat. Removing them reduces the fat content while preserving the natural juiciness.

Boneless, skinless thighs are easy to portion and cook evenly. With no bones or skin to remove, they can be quickly chopped, diced, or left whole with minimal prep time. Their uniform shape also makes them ideal for recipes like chicken salads, wraps, and casseroles.

While chicken breasts are prized for their leanness, boneless thighs offer a more satisfying chew and savory depth of flavor. For cooks seeking a leaner alternative to fatty bone-in thighs without sacrificing taste or texture, boneless skinless thighs hit the sweet spot.

Nutritional Profile of Boneless, Skinless Chicken Thighs

A 3.5 ounce (100 gram) serving of boneless, skinless chicken thigh contains:

• 20-25 grams of protein – Making thigh meat an excellent source of this muscle-building nutrient.

• 180-200 calories – Moderately more than the same portion of breast meat.

• 8-10 grams of fat – Reduced from roughly 15 grams with skin

• Zero carbohydrates

• 60-80mg sodium

Boneless thighs contain mostly heart-healthy monounsaturated and polyunsaturated fats. They aren’t as lean as breasts, but they still pack a lot of protein and don’t have too many calories or fat. They’re a tasty meat choice.

How Does This Compare to Other Chicken Cuts?

The protein content of boneless, skinless chicken thighs is on par with other popular cuts:

• Chicken drumsticks contain 24g protein per 100g

• Chicken wings have 24g protein per 100g

• Chicken breast boasts the highest at 32g protein per 100g

Thighs and breasts contain comparable protein when the skin and bones are removed. What thighs lack in leanness, they make up for in succulence, juiciness, and rich chicken flavor.

Benefits of Protein in Chicken Thighs

The generous 20-25 grams of protein in a boneless, skinless thigh supports:

• Muscle growth and repair – Protein rebuilds and strengthens muscles after exercise. Thighs can aid post-workout recovery.

• Satiety and weight management – Protein is filling and takes more energy to digest, which can curb overeating.

• Metabolic health – Protein provides essential amino acids for hormone and enzyme production to maintain healthy bodily functions.

• Strong bones – Some amino acids support bone matrix health and density as we age.

To get all the essential amino acids we need from food, chicken thighs are a good source of complete protein. They may make you feel fuller after eating less because they are tastier and more satisfying than leaner cuts.

How to Prepare Boneless, Skinless Chicken Thighs

Opting for quick, dry heat cooking methods can help retain the maximum protein in boneless thighs while developing flavor:

• Grilling – Creates a crispy char while allowing excess fat to drip away. A simple, fast weeknight dinner option.

• Broiling – Direct top-down high heat crisps up the exterior nicely. Keep cooking times brief.

• Sautéing – Cook over medium-high heat in a lightly oiled pan just until cooked through.

• Roasting: Put the vegetables in a single layer and roast at 375 to 400°F for about 25 minutes, or until they are browned and cooked all the way through.

Wet cooking methods like braising, simmering in sauce, or slow cooking work well too, though some protein can leach out into the surrounding liquid.

Simple Ways to Eat More Boneless, Skinless Chicken Thighs

Incorporate delicious boneless thighs into your diet with recipes like:

• Chicken stir fries and fajitas

• Grilled chicken salads with veggies and greens

• Chicken taco fillings or burrito bowls

• Boneless chicken Parmesan with tomato sauce and melted cheese

• Chicken banana leaf wraps with jasmine rice

• Boneless buffalo thigh “wings” with blue cheese dressing

• Chicken piccata with lemon caper sauce over pasta

• Greek chicken bowls with cucumbers, olives, tomatoes and tzatziki

With their mild flavor, boneless thighs work in an endless array of cuisines. Keep a batch baked, grilled, or sautéed in the fridge for easy high protein meals and snacks all week.

Should You Choose Boneless, Skinless Chicken Thighs?

If you’re seeking a flavorful, protein-packed alternative to breast meat, boneless, skinless chicken thighs deserve a spot in your regular recipe rotation. They offer comparable protein to breasts in a package with more juiciness and rich chicken taste.

While not as lean as breasts, removing the skin and bones cuts the fat considerably compared to bone-in thighs. The payoff is plenty of protein with a hearty meatiness that works in globally-inspired dishes.

For fitness buffs, athletes, or anyone watching their weight, boneless skinless chicken thighs tick all the boxes. They provide ample protein for muscle recovery in a satisfying portion with fewer calories than fattier cuts of meat.

The bottom line? For high-quality, hunger-busting protein in a flavorful no-fuss package, it’s hard to beat lean and juicy boneless, skinless chicken thighs. They’re well worth incorporating into your weekly meal prep routines.