Everything You Need to Know About Calories in Roasted Chicken Thigh Without Skin

Are you trying to keep track of your daily calorie intake while still enjoying delicious protein-packed meals? Chicken thighs might be your new best friend! Today, we’re diving deep into the nutritional profile of roasted chicken thighs without skin – a versatile, flavorful option that’s more budget-friendly than breast meat but still packs a serious protein punch.

The Calorie Breakdown of Skinless Roasted Chicken Thighs

Let’s get straight to the point – how many calories are actually in a roasted chicken thigh without skin? According to multiple nutrition databases here’s what you can expect

• Per thigh (116g): Approximately 208-236 calories
• Per 100g serving: Around 179 calories
• Per 4 oz (113g) portion: About 236 calories

The slight variations in calorie counts come from different sources and potentially different cooking methods, but they’re all in the same general range.

Macronutrient Profile: More Than Just Calories

When we’re talking about chicken thighs we need to look beyond just calories. The macronutrient breakdown is what makes chicken thigh meat a standout protein source

Protein Content

• Per thigh (116g): 28.7-29.3g of protein
• Per 100g: 24.8g of protein

That’s a significant amount of protein! If you’re aiming for the recommended daily protein intake (which is roughly 0.8g per kg of body weight), a single thigh can provide nearly half of what an average adult needs.

Fat Content

• Per thigh (116g): 9.5-12.3g of total fat
• Per 100g: 8.2g of fat

The fat breakdown includes

• Saturated fat: 2.7-3.4g per thigh
• Monounsaturated fat: 3.9-4.7g per thigh
• Polyunsaturated fat: 2.0-2.8g per thigh
• Trans fat: Minimal (0.05g per thigh)

Carbohydrate Content

• Carbs: 0g
• Fiber: 0g
• Sugar: 0g

That’s right – chicken thigh meat contains virtually no carbohydrates, making it perfect for low-carb and keto diets!

Caloric Distribution: Where Do The Calories Come From?

In a roasted chicken thigh without skin, the calories are distributed as follows:

• Protein: Approximately 55-58% of total calories
• Fat: Approximately 42-45% of total calories
• Carbs: 0% of total calories

This distribution makes chicken thighs slightly higher in fat than chicken breast, which is around 80% protein and 20% fat.

Micronutrients: Beyond The Macros

Chicken thighs aren’t just about protein and fat – they’re packed with essential vitamins and minerals:

Minerals

• Phosphorus: 266.8mg per thigh (21% DV)
• Selenium: 31.4mcg per thigh (57% DV)
• Zinc: 2.2mg per thigh (20% DV)
• Potassium: 269-312mg per thigh (7% DV)
• Iron: 1-1.3mg per thigh (7% DV)
• Sodium: 99-123mg per thigh (4-5% DV)

Vitamins

• Niacin (B3): 7.2mg per thigh (45% DV)
• Vitamin B6: 0.54mg per thigh (32% DV)
• Pantothenic Acid (B5): 1.5mg per thigh (30% DV)
• Vitamin B12: 0.49mcg per thigh (20% DV)
• Riboflavin (B2): 0.25mg per thigh (19% DV)

As you can see, chicken thighs are particularly rich in B vitamins, which are essential for energy metabolism and nervous system function.

Chicken Thighs vs. Other Chicken Cuts

How do chicken thighs compare to other popular cuts? Let’s break it down per 100g serving:

As you can see, chicken thighs have more calories than breast meat but fewer than wings. They have a moderate amount of fat compared to other cuts, providing that juicy, tender texture that many people prefer.

The Skin Factor: Why Removing Skin Matters

If you’re counting calories, removing the skin from chicken thighs makes a significant difference. With skin, a chicken thigh contains considerably more calories and fat. For example:

• Skinless chicken thigh: 208 calories, 9.5g fat
• Chicken thigh with skin: Could add approximately 100 additional calories and nearly double the fat content

The skin is primarily composed of fat, which is why removing it drastically reduces the calorie and fat content of your meal.

Cooking Methods and Their Impact on Calories

The way you cook your chicken thighs can significantly impact the final calorie count:

Roasting (what we’re focusing on)

• Minimal added fat if you don’t use oil
• Maintains moisture without adding excessive calories
• Around 208-236 calories per thigh

Frying

• Adds considerable calories from oil absorption
• A fried chicken thigh in batter can contain 238+ calories and 14.2g+ of fat
• Not recommended if you’re strictly counting calories

Grilling

• Similar to roasting in terms of calories
• May have slightly fewer calories if fat drips away during cooking

Poaching or Steaming

• Potentially the lowest-calorie cooking methods
• However, may result in less flavorful meat

I personally prefer roasting chicken thighs because they stay juicy and flavorful without needing to add extra fat during cooking. Plus, you can add herbs and spices for flavor without adding calories!

Practical Tips for Incorporating Chicken Thighs Into Your Diet

If you’re trying to keep your calorie intake in check while enjoying chicken thighs, here are some tips:

1. Remove the skin before cooking to significantly reduce calories and fat
2. Use a cooking rack when roasting to allow excess fat to drip away
3. Season with herbs and spices instead of high-calorie marinades
4. Pair with non-starchy vegetables for a complete, low-calorie meal
5. Control portion sizes – one thigh per serving is typically sufficient
6. Use a food scale to accurately track your portions and calories

How Long Will It Take to Burn Off Those Calories?

According to CalorieKing, to burn off the calories in one 4-oz roasted chicken thigh without skin (236 calories), you would need to:

• Swim for 20 minutes
• Jog for 27 minutes
• Cycle for 36 minutes
• Walk for 66 minutes

This is based on a 35-year-old female who is 5’7″ tall and weighs 144 lbs. Your actual calorie burn may vary depending on your age, weight, gender, and fitness level.

Best Ways to Enjoy Roasted Chicken Thighs

Here are some of my favorite low-calorie ways to prepare and enjoy roasted chicken thighs:

1. Herb-Roasted: Season with garlic, rosemary, thyme, and a squeeze of lemon
2. Spice-Rubbed: Use paprika, cayenne, garlic powder, and a touch of brown sugar
3. Mediterranean Style: Oregano, lemon zest, garlic, and a light sprinkle of feta after cooking
4. Asian-Inspired: Ginger, garlic, soy sauce, and a touch of honey
5. Simple Salt and Pepper: Sometimes the simplest seasoning lets the natural flavor shine

Why I Prefer Chicken Thighs Over Breast Meat (Despite Higher Calories)

Even though chicken breasts have fewer calories, I often reach for thighs instead. Here’s why:

1. More Flavor: The slightly higher fat content means more taste
2. Better Texture: They’re juicier and less likely to dry out
3. More Forgiving: Hard to overcook, unlike breast meat
4. Better Value: Usually cheaper per pound than breast meat
5. Higher Nutrient Density: More iron, zinc, and certain B vitamins

Final Thoughts on Roasted Chicken Thighs

At around 208-236 calories per thigh, skinless roasted chicken thighs offer an excellent balance of flavor, nutrition, and calorie control. They’re higher in calories than breast meat but provide more flavor and are often more satisfying.

The key takeaway is that chicken thighs can absolutely be part of a healthy, calorie-conscious diet – especially when prepared properly and portion-controlled. By removing the skin and using minimal added fats during cooking, you can enjoy the rich flavor and impressive nutrient profile of chicken thighs without derailing your calorie goals.

So next time you’re at the grocery store, don’t skip past the chicken thighs in favor of breast meat! Give these flavorful, versatile pieces a chance to shine in your healthy meal rotation.

Do you have a favorite way to prepare roasted chicken thighs? We’d love to hear about it in the comments below!

Note: Nutritional information may vary slightly depending on the specific chicken, cooking method, and other factors. When in doubt, consult the nutrition facts on your specific package of chicken.

A 4 oz serving of boneless, skinless chicken thigh contains approximately 130-150 calories, with specific values varying slightly by brand and preparation.

Chicken thighs are high in calories because of their significantly higher fat content compared to chicken breasts. Fat contains more calories per gram than protein, so the more fat a cut of meat has, the more calories it will provide. Chicken thighs also tend to be more flavorful and tender due to this fat content.