Chicken thigh calories come to 318 for one roasted thigh with skin (137 g) and 232 per 100 g. The skin makes the biggest difference. Take it off and the same thigh drops to 208 calories, and fat falls from 20.2 g to 9.5 g while almost all the protein stays.
318kcal
1 thigh with skin · 137 g, roasted, meat and skin
41%protein
32 gProtein
0 gCarbs
20 gFat
How to burn off 318 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Roasted, meat and skin · per 137 g
Calories
318 kcal
Protein
32 g
Carbohydrate
0 g
Fat
20 g
Saturated fat
5.6 g
Cholesterol
182 mg
Sodium
140 mg
Potassium
347 mg
Iron
1.5 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Chicken thigh: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
With skin (137 g)
318
31.9 g
0 g
20.2 g
140 mg
16%
Skin removed (116 g)
208
28.7 g
0 g
9.5 g
123 mg
10%
3 oz portion (85 g)
197
19.8 g
0 g
12.5 g
87 mg
10%
100 g
232
23.3 g
0 g
14.7 g
102 mg
12%
3 × With skin (137 g)
954
95.6 g
419 mg
5 × With skin (137 g)
1,589
159.3 g
699 mg
One thigh with skin is a 318-calorie serving
A roasted thigh with skin weighs about 137 g and carries 318 calories, which is 16% of the daily value. It also brings 31.9 g of protein, 64% of the daily value, and 140 mg of sodium. That is a solid return for one piece of meat, and most of the calorie cost sits in the fat.
Totals climb fast because thighs are rarely served one at a time. Two thighs with skin come to 636 calories and 63.7 g of protein. Three reach 954 calories, and a five-thigh tray from a family pack lands at 1,589 calories with 699 mg of sodium.
If you weigh portions, the 3 oz serving (85 g) gives 197 calories and 19.8 g of protein. Use that number when a recipe calls for sliced or shredded thigh meat rather than whole pieces. A smaller or larger thigh simply scales from 232 calories per 100 g.
Fat supplies 59% of the calories
Roasted thigh with skin has zero carbs, zero sugar and zero fiber, so every calorie comes from protein or fat. The split is 41% protein and 59% fat. Per 100 g that means 23.3 g of protein and 14.7 g of fat.
That fat share is what separates thigh from leaner cuts. Saturated fat runs 4.1 g per 100 g against a daily value of 20 g, and cholesterol is 133 mg per 100 g against a daily value of 300 mg. Neither number is extreme for one piece, but both stack up when three or four thighs land on the plate.
The upside is flavor and moisture. Dark meat with its fat stays juicy through roasting and reheating, which is why thighs hold up in meal prep. You pay for that in calories, not in salt: 102 mg of sodium per 100 g is low for a meat.
Removing the skin cuts about a third of the calories
The skin is the single biggest lever here. A thigh with the skin removed weighs 116 g and comes to 208 calories, against 318 for the 137 g thigh with skin. Fat drops from 20.2 g to 9.5 g, so more than half the fat leaves with the skin.
Protein barely moves. The skinless thigh still delivers 28.7 g, or 57% of the daily value, compared with 31.9 g with skin. Sodium goes from 140 mg to 123 mg. The skin adds calories and fat and very little else.
A practical approach: cook thighs with the skin on for moisture, then decide at the plate. If you track calories, log the skinless figure only when the skin actually stays on the cutting board. Many store packs, such as Tyson Boneless Skinless Chicken Thighs or Signature Farms Boneless Skinless Chicken Thighs, are sold skinless already, so check the package before picking a row.
Thighs work best with light, fiber-rich sides
Because a thigh brings no carbs or fiber, the sides decide the rest of the meal. Roasted vegetables, a green salad, beans or a grain bowl add the fiber the meat lacks. If calories matter, let vegetables take most of the plate and go easy on oily sauces, since one thigh with skin already supplies 20.2 g of fat.
Thighs also suit batch cooking. Roast a tray, strip the skin from some pieces, and you have 208-calorie portions ready for wraps, rice bowls or soups. Potassium sits at 253 mg per 100 g, a modest contribution on top of that protein.
Logging is easiest with a weight. BodyPal can log a chicken thigh from a photo, but if you own a kitchen scale, 100 g of roasted thigh with skin is 232 calories and the math takes care of itself.
How does chicken thigh compare?
Here is how roasted chicken thigh stacks up against a leg quarter, chicken tenderloin and fried chicken breast, per 100 g and per usual serving.
Verdict: For the leanest plate pick chicken tenderloin, at 120 calories and 2.6 g of fat per 100 g, about half the thigh's 232. If you want dark meat with fewer calories per bite, the leg quarter at 184 per 100 g beats the thigh, while fried breast lands almost level at 222.
Most popular chicken thigh brands in the United States
4California Gold Chicken Thigh4 oz · 114 g193 kcal
5Tyson Chicken Thighs4 oz · 112 g223 kcal
6Tyson Boneless Skinless Chicken Thighs4 oz · 112 g143 kcal
7Rouses Market Uncooked Chicken Thighs4 oz · 112 g224 kcal
8365 Everyday Value Boneless Skinless Chicken Thighs4 oz · 113 g115 kcal
Supermarket packs are labeled per raw weight, so the boneless skinless ones read lower than the roasted numbers above while skin-on packs read higher. Source: manufacturer labels / USDA FoodData Central.
Chicken thigh FAQs
How many calories are in one chicken thigh?
About 318 calories roasted with skin (137 g), or 208 calories without the skin (116 g).
Is chicken thigh good for weight loss?
A skinless roasted thigh is 208 calories with 28.7 g of protein, and leaving the skin on adds 110 calories.
Chicken thigh or chicken tenderloins: which has fewer calories?
Chicken tenderloins are 120 calories per 100 g, against 232 for roasted thigh with skin and 179 with the skin removed.
How much protein is in a chicken thigh?
Roasted thigh with skin has 23.3 g of protein per 100 g, so one 137 g thigh gives about 31.9 g. A 116 g skinless thigh gives 28.7 g.
How many calories are in a skinless chicken thigh?
A roasted chicken thigh with the skin removed (116 g) has 208 calories. It keeps 28.7 g of protein while fat drops to 9.5 g, compared with 20.2 g for a thigh with skin.
How many calories are in a small chicken thigh?
A small thigh, or a 3 oz portion (85 g) of roasted thigh meat with skin, has about 197 calories and 19.8 g of protein. For any size, figure 232 calories per 100 g.
What is the nutrition value of chicken thighs per 100 g?
Per 100 g, roasted chicken thigh with skin has 232 calories, 23.3 g of protein, 14.7 g of fat, 4.1 g of saturated fat and 0 g of carbs, plus 102 mg of sodium and 133 mg of cholesterol.
How many calories are in two or three chicken thighs?
Two roasted thighs with skin have 636 calories and 63.7 g of protein. Three come to 954 calories and 95.6 g of protein, with 419 mg of sodium.
