Chicken thigh, skinless (raw)
Juicier and more forgiving than breast with only slightly more fat, and usually cheaper.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Chicken thigh, skinless for gym-goers
Per 100 g, chicken thigh, skinless (raw) provides 121 kcal, 19.7 g protein, 0 g carbohydrate (0 g fiber, 0 g sugars) and 4.1 g fat (1 g saturated). At 16.3 g of protein per 100 kcal, it ranks among the most protein-dense foods, which helps a lot when calories are tight on a cut.
A typical serving (1 thigh (boneless), about 110 g) comes to roughly 133 kcal and 21.7 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Chicken thigh, skinless
Skinless, boneless chicken thigh, weighed raw, is darker and juicier than breast. Calories are almost the same, about 121 kcal per 100 g, with a little less protein and a little more fat. Being dark meat, it also has roughly twice the iron and zinc and about three times the vitamin B12 of breast.
In a gym diet
If breast bores you or always comes out dry, thigh is the everyday alternative, and the calorie difference is small enough for most cuts. One boneless thigh supplies around 20 g of complete protein, so two make a solid meal. It's often cheaper than breast. The extra flavor also means you need less sauce, which can save more calories than the slightly higher fat costs.
Preparation and cooking
Thighs are forgiving. They stay moist even a bit overcooked, which makes them ideal for grilling, air-frying, slow cooking and stir-fries. Like breast, they lose around a quarter of their weight in cooking, so log the raw weight here. Some fat renders out at high heat, but don't count on that to lower the numbers much.
Buying and storage
Boneless skinless packs save time. Bone-in thighs are cheaper, but you'll need to trim them and weigh the meat once the bones are out. Store raw thighs in the coldest part of the fridge and use them within 1–2 days, or freeze them flat in portions.
Things to watch
Thighs have to be cooked through like any poultry. They're safe from 74 °C / 165 °F, but dark meat tastes best taken a little higher, around 80–85 °C / 175–185 °F. Packs labeled skinless sometimes still have fat pockets; kitchen scissors take care of them.
Meal ideas
- Chicken thigh shawarma: spiced thighs, rice, cucumber-tomato salad and garlic yogurt.
- Slow-cooker teriyaki thighs with jasmine rice and steamed green beans.
- Air-fried thighs with roasted potatoes and a large mixed salad.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Vitamin B12 (25%).
Good source (10–19% DV per 100 g): Zinc (14%).
How it ranks among 17 Meat & Poultry
| Protein per 100 kcal | 16.3 g | #7 of 17 |
| Protein per 100 g | 19.7 g | #12 of 17 |
| Fiber per 100 g | 0 g | #2 of 17 |
| Lowest calories per 100 g | 121 kcal | #5 of 17 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Turkey breast deli slices
104 kcal · P 17.1 · C 4.2 · F 1.7
→Lamb leg, lean only (raw)
128 kcal · P 20.6 · C 0 · F 4.5
→Beef top sirloin steak, lean, trimmed (raw)
135 kcal · P 22.6 · C 0 · F 4.7
→Ground beef 95% lean / 5% fat (raw)
137 kcal · P 21.4 · C 0 · F 5
→Beef liver (raw)
135 kcal · P 20.4 · C 3.9 · F 3.6
→Pork tenderloin, lean (raw)
120 kcal · P 21 · C 0 · F 3.5
Compare Chicken thigh, skinless with Turkey breast deli slices →
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in chicken thigh, skinless?
Chicken thigh, skinless (raw) has about 121 kcal per 100 g, or roughly 133 kcal per 1 thigh (boneless) (110 g).
How much protein is in chicken thigh, skinless?
About 19.7 g of protein per 100 g and 21.7 g per 1 thigh (boneless). That works out to 16.3 g per 100 kcal, so it's a very protein-dense food.
Is chicken thigh, skinless good for cutting or bulking?
With this much protein per calorie, it's especially useful when cutting, and it works in any phase.
Is chicken thigh unhealthy compared with breast?
Not in any meaningful way. Skinless thigh has only slightly more fat than breast and more iron, zinc and B12. The real difference shows up when you leave the skin on, which adds a lot of fat.
Can I use chicken thigh on a cut?
Yes. With about the same calories as raw breast per 100 g, it fits most cutting plans easily. If protein per calorie is your top priority, mix in leaner choices like breast or white fish over the week.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.