Protein in Chicken Thigh: Per Thigh, Ounce and 100 g

The protein in chicken thigh makes it a great choice for anyone who wants a high-protein meal that doesn't taste dry. Cooked skinless chicken thigh has about 25 g of protein per 100 g, and a typical boneless thigh gives you 20 to 24 g. It has a little more fat and fewer grams of protein than breast, but it's cheaper, more forgiving to cook, and richer in iron and zinc. Here are the numbers for every common cut and serving, plus how to build meals around it.

Chicken thigh protein by serving

Values are approximate and based on USDA FoodData Central entries for roasted or braised chicken thigh. Actual numbers depend on the size of the bird and how it's cooked.

Chicken thighs lose about 25% of their weight when cooked, mostly water and some fat. The protein stays in the meat, which is why cooked weights show more protein per gram. If you track food, weigh it the same way each time. The raw to cooked weight calculator converts between the two.

Protein per thigh

Pack sizes vary a lot. A 1 lb (454 g) pack of boneless thighs usually has four to six pieces and around 85 to 95 g of protein in total once cooked.

Chicken thigh vs chicken breast

Breast is the leaner option if you're counting calories, and you'll get more protein per bite. Thigh has more flavour, is harder to overcook, and is usually 20 to 40% cheaper per kilogram. Our full guide to chicken breast protein has the breast numbers in detail.

For most people the difference is small enough that you can choose based on taste and budget. If you're in a calorie deficit, swapping thighs for breast saves around 35 calories per 100 g, or 50 to 60 calories per typical serving.

Other nutrients

Chicken thigh is a good source of:

• Vitamin B3 (niacin) and B6, involved in energy metabolism.
• Selenium and phosphorus.
• Zinc, more than twice as much as breast.
• Iron, slightly more than breast, in the well-absorbed heme form.

Dark meat is darker because it contains more myoglobin, the protein that stores oxygen in muscles that work harder. That's also where the extra iron comes from.

Chicken thigh vs drumstick and wings

Thighs and drumsticks are both dark meat and have very similar protein per 100 g, about 24 to 25 g cooked without skin. A drumstick is smaller, though, with roughly 40 to 50 g of edible meat and 11 to 12 g of protein each. Wings have the lowest meat-to-bone ratio and much of their weight is skin, so they're the least efficient cut if protein is your goal. Of the dark-meat cuts, boneless skinless thighs give you the most protein for the least prep.

How much chicken thigh to hit your protein goal

Most active adults do well with 20 to 40 g of protein per meal. That's about:

• 20 g: 80 g cooked, or one average boneless thigh
• 30 g: 120 g cooked, or one large plus half a thigh
• 40 g: 160 g cooked, or two average thighs

Find your own target with the protein per meal calculator, or your daily total with the protein intake calculator.

How to cook chicken thighs

The USDA Food Safety and Inspection Service says all poultry should reach an internal temperature of 165°F (73.9°C). Thighs actually taste best a little higher, around 175 to 185°F (80 to 85°C), because the connective tissue softens and the meat turns tender.

• Oven: 220°C (425°F) for 20 to 25 minutes boneless, or 35 to 45 minutes bone-in, skin side up.
• Pan: medium-high heat, 5 to 6 minutes per side for boneless thighs.
• Air fryer: 190°C (375°F) for 15 to 18 minutes boneless.
• Slow cooker or braise: 4 to 6 hours on low, then shred for tacos, bowls or soup.

Use a meat thermometer rather than guessing by colour. Dark meat can stay slightly pink near the bone even when it's fully cooked.

High-protein chicken thigh meals

Each of these gives roughly 35 to 50 g of protein per serving.

• Sheet-pan thighs with chickpeas: two boneless thighs roasted with a can of chickpeas, peppers and paprika. Add the chickpea protein from our chickpea protein guide.
• Chicken thigh rice bowls: sliced thighs over rice with edamame, cucumber and a yogurt-sriracha sauce.
• Shredded chicken tacos: slow-cooked thighs with salsa, black beans and Greek yogurt instead of sour cream. See protein in black beans.
• Chicken thigh and lentil stew: braised thighs with lentils, carrots and stock. See lentils protein.
• Greek chicken salad: grilled thighs on greens with feta and quinoa. More in high-protein salad.

For batch cooking, thighs reheat better than breast because they don't dry out. They're a staple in our cheap high-protein meal prep and 7-day high-protein meal prep plans.

Chicken thighs for camping

Raw chicken needs to stay cold, below 40°F (4°C), so it only suits car camping with a well-iced cooler, ideally on the first or second night. Freeze marinated thighs flat in a bag before you leave; they'll act as an ice pack and thaw by dinner. Cook over a grill or in a cast-iron pan until they reach 165°F. For trips without a cooler, use shelf-stable protein like tuna packets, jerky or freeze-dried chicken instead. More ideas are in camping food ideas.

Buying chicken thighs on a budget

• Bone-in, skin-on thighs are usually the cheapest. Remove the skin and bone at home and save the bones for stock.
• Family packs and frozen bags often cost less per kilogram.
• Compare protein cost, not pack price. The protein cost calculator shows the cost per 100 g of protein.

Thighs regularly come out as one of the best-value animal proteins. See our list of cheap high-protein foods for how they stack up against eggs, beans and canned fish.

Bottom line

Cooked skinless chicken thigh has about 25 g of protein per 100 g and 20 to 24 g per boneless thigh. It's a little higher in fat and calories than breast but cheaper, juicier and richer in iron and zinc. Cook it to at least 165°F, take the skin off if you're counting calories, and it's one of the easiest ways to hit a high-protein target on a budget.

Sources: USDA FoodData Central; USDA FSIS, safe minimum internal temperature chart.