Skinless chicken thigh scores very well at 85/100, primarily due to its high protein content and favorable fat profile, making it a nutritious choice.
Nutrition data (per 100 g)
Source: USDA FoodData Central.
Chicken thigh (skinless, cooked) contains 209 kcal per 100 g.
Chicken thigh (skinless, cooked) contains 26.0 g of protein per 100 g.
Chicken thigh (skinless, cooked) contains 10.9 g of total fat per 100 g (3.0 g saturated).
Chicken thigh (skinless, cooked) contains 0 g of added sugar per 100 g.
Chicken thigh (skinless, cooked) provides 95 mg of sodium per 100 g.
Chicken thigh (skinless, cooked) provides 230 mg of potassium per 100 g.
Chicken thigh (skinless, cooked) provides 23 mg of magnesium per 100 g.
Chicken thigh (skinless, cooked) scores 85/100 on FoodScore (very good).
Chicken thigh (skinless, cooked) is classified as NOVA 1 (unprocessed or minimally processed).
Provides 26g of protein per 100g, contributing significantly to daily protein needs.
Minimally processed (NOVA 1) and free from added sugar, aligning with whole food guidelines.
Contains 10.9g total fat per 100g, with only 3g as saturated fat.
Offers 2.4mg of zinc (22% DV) and 14% DV of Vitamin B12 per 100g.
Low in sodium at 95mg per 100g, making it suitable for sodium-conscious diets.
Scores +25 points above the meat category average (60/100 across 47 foods).
Fiber
0g
0% of Daily Value
Protein
26g
52% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
95mg
4% of Daily Value
+
What it brings to the table
Protein (26g)+10
Micronutrients (Phosphorus, Zinc, Vitamin B12)+6
Healthy fat profile+10
Whole food (NOVA 1)+10
Bonus cap (+35)-1
−
What holds it back
Nothing significantly penalised here. Well done.
Why it scores 85
Skinless chicken thigh earns a strong FoodScore of 85 out of 100, reflecting its excellent nutritional profile. A major contributor to this high score is its substantial protein content, providing 26g per 100g serving, which secures a significant bonus. The food also benefits from a healthy fat profile, with only 3g of saturated fat out of 10.9g total fat, and no trans fat, earning additional points. As a minimally processed whole food (NOVA class 1), it receives a substantial bonus, indicating it retains most of its natural nutritional integrity. Furthermore, the presence of key micronutrients like phosphorus, zinc (22% DV), and vitamin B12 (14% DV) contributes positively to its score. There are no penalties applied, as it contains no added sugar, trans fat, or excessive sodium. To achieve an even higher score, an increase in beneficial micronutrients like calcium or vitamin D would be needed, though its current profile is already very strong.
Health benefits
What the nutrients in chicken thigh (skinless, cooked) actually do for you, grounded in established dietary science.
Supports Muscle Growth and Repair
Chicken thigh is an excellent source of high-quality protein, essential for building and repairing muscle tissue. Each 100g serving provides 26g of protein, which is roughly half of the average daily protein requirement for many adults. This makes it a valuable food for athletes, those engaging in regular physical activity, or individuals looking to maintain muscle mass as they age. The protein in chicken thigh contains all nine essential amino acids, crucial for efficient protein synthesis in the body. Including lean protein sources like chicken thigh in meals can help support muscle recovery after exercise and contribute to overall physical strength.
Contributes to Satiety and Weight Management
The high protein content in skinless chicken thigh can play a significant role in promoting satiety, helping individuals feel fuller for longer. With 26g of protein per 100g, this food can reduce overall calorie intake by curbing hunger between meals. Research supports that diets rich in lean protein are effective for weight management and can aid in fat loss while preserving lean muscle mass. By choosing skinless chicken thigh, you get a nutrient-dense option that provides essential nutrients without excessive calories, making it a smart choice for those monitoring their weight.
Provides Essential Micronutrients for Body Functions
Skinless chicken thigh is a good source of several important micronutrients. It provides 2.4mg of zinc per 100g, which is 22% of the Daily Value, and 14% of the Daily Value for Vitamin B12. Zinc is vital for immune function and wound healing, while Vitamin B12 is crucial for nerve function and the production of red blood cells. Additionally, it offers 23mg of magnesium (5% DV) and 230mg of potassium (5% DV), both of which are important for maintaining electrolyte balance and muscle function. These nutrients contribute to overall health and well-being.
Supports Red Blood Cell Formation and Energy
Chicken thigh contains both iron and Vitamin B12, two nutrients critical for healthy red blood cell production and preventing certain types of anemia. A 100g serving provides 1.3mg of iron (7% DV) and 14% of the Daily Value for Vitamin B12. Iron is a key component of hemoglobin, which carries oxygen in the blood, while Vitamin B12 is essential for DNA synthesis and the maturation of red blood cells. Adequate intake of these nutrients helps ensure optimal oxygen transport throughout the body, supporting energy levels and preventing fatigue.
Skinless chicken thigh scores very well at 85/100, primarily due to its high protein content and favorable fat profile, making it a nutritious choice.
How to eat it
Skinless chicken thigh is a versatile and flavorful protein source commonly used in a wide array of American dishes. Its rich flavor and tender texture make it suitable for various cooking methods, from grilling and baking to stewing. It can be the centerpiece of a meal or an ingredient in salads, stir-fries, and casseroles, offering a nutritious base for many culinary creations. A typical serving size is 3 ounces (about 85g), which provides a good amount of protein without excessive calories.
For a quick meal, bake or grill chicken thighs and pair them with roasted vegetables and a whole grain for a balanced plate.
Shred cooked chicken thigh to add to salads, sandwiches, or tacos, enhancing the protein content of your meals.
To maximize flavor and tenderness, marinate chicken thighs for at least 30 minutes before cooking, using herbs, spices, and a touch of acid like lemon juice or vinegar.
Always ensure chicken is cooked to an internal temperature of 165°F (74°C) to ensure food safety and optimal texture.
Things to keep in mind
For most healthy adults, skinless chicken thigh is a safe and nutritious food with no widely documented cautions at normal serving sizes. Individuals with a diagnosed allergy to chicken should, of course, avoid it. While chicken is generally well-tolerated, some people may experience mild digestive upset if consuming very large quantities, though this is uncommon. It is important to ensure chicken is thoroughly cooked to prevent foodborne illness. Pregnant individuals and those with compromised immune systems should be particularly diligent about proper cooking and handling of poultry.
Reader questions
Is skinless chicken thigh healthy?
Yes, skinless chicken thigh is considered very healthy, scoring 85/100 on FoodScore. It is an excellent source of lean protein, providing 26g per 100g, and is low in saturated fat. It also offers essential micronutrients like zinc and Vitamin B12, making it a nutrient-dense food that supports overall health.
Is skinless chicken thigh good for weight loss?
Yes, skinless chicken thigh can be beneficial for weight loss. Its high protein content (26g per 100g) promotes satiety, helping you feel full and potentially reducing overall calorie intake. Choosing the skinless option also keeps the calorie and fat content moderate, making it a lean protein choice for a calorie-controlled diet.
Is skinless chicken thigh considered processed?
No, skinless chicken thigh is classified as a minimally processed food (NOVA class 1). This means it is in its natural state or has undergone minimal processing like deboning and skinning, without the addition of unhealthy ingredients. It is a whole food option that aligns with dietary guidelines for unprocessed foods.
What's the best way to cook skinless chicken thighs to keep them tender?
To keep skinless chicken thighs tender, consider cooking methods like braising, slow-cooking, or baking at a moderate temperature. Marinating them beforehand can also help break down muscle fibers, resulting in a more tender product. Avoid overcooking, as this can dry out the meat and make it tough.
What are some good alternatives to skinless chicken thigh?
Good alternatives to skinless chicken thigh that offer similar nutritional benefits include chicken breast, turkey thigh, or lean pork loin. For a plant-based option, firm tofu or tempeh can provide a comparable protein punch, though with a different flavor and texture profile. Each offers a lean protein source for various dishes.
How does skinless chicken thigh compare to chicken breast nutritionally?
Skinless chicken thigh is slightly higher in fat and calories than skinless chicken breast, but still a lean choice. It offers a similar amount of protein (26g vs. 31g for breast) and a richer flavor profile. Both are excellent sources of protein and micronutrients, with thigh often being more tender due to its higher fat content.
Does skinless chicken thigh contain a lot of sodium?
No, skinless chicken thigh is naturally low in sodium, containing only 95mg per 100g. This makes it a suitable protein choice for individuals monitoring their sodium intake. However, the sodium content can increase significantly depending on marinades, seasonings, or brines used during preparation.