Are Chicken Thighs Healthy? Here's What a Dietitian Has to Say

Chicken breast tends to get all the attention in “healthy” recipes, but many people secretly (or not so secretly) prefer chicken thighs. Juicy, flavorful, and versatile, thighs often get sidelined because they contain more fat than white meat.

The truth? Chicken thighs are packed with protein and important nutrients, and when prepared well, they can absolutely be part of a balanced, healthy diet. Whether baked, braised, or stirred into a casserole or gumbo, chicken thighs prove that delicious and nutritious can go hand in hand.

Chicken Thigh Nutrition

Here's the nutrition information for a 3-ounce serving of skinless chicken thigh.

• Calories: 164
• Total Carbohydrates: 0 g
• Dietary Fiber: 0 g
• Total Sugar: 0 g
• Added Sugar: 0 g
• Protein: 20 g
• Total Fat: 9 g
• Saturated Fat: 2 g
• Cholesterol: 105 mg
• Sodium: 285 mg
• Selenium: 20 mcg
• Potassium: 223 mg
• Zinc: 2 mg
• Vitamin B12: 1 mcg
• Iron: 1 mg

If you don’t remove the skin before eating, a roasted chicken thigh delivers about 278 calories, 18 grams of fat, and 5.5 grams of saturated fat per 3-ounce serving.

Health Benefits

Chicken is considered a complete protein, meaning it contains all nine essential amino acids your body can’t make on its own. Getting enough high-quality protein is important for maintaining muscle mass, supporting healthy weight management and preserving bone mineral density, which all help keep your body strong as you age.

Chicken thighs also contain tryptophan, an amino acid that supports serotonin—the “feel-good” brain chemical tied to mood and relaxation. While best known for its effect on mental well-being, research suggests tryptophan may also play a role in bone health, making chicken thighs a valuable addition to a balanced diet.

And if you use chicken thighs in a comforting soup when you’re under the weather, you’ll reap more than flavor. The broth provides hydration and immune-supporting nutrients like zinc, helping your body recover while still delivering a satisfying source of protein.

Versatile and Affordable

Finding foods that are both nutrient-dense and affordable can be tough but chicken thighs fit the bill. While they do contain more fat and cholesterol than breast meat (which has about 3 grams of total fat and 0.7 grams of saturated fat per 3-ounce serving). Both cuts fall within the Dietary Guidelines for Americans recommendation that 20%–35% of daily calories come from fat with less than 10% from saturated fat.

Chicken thighs are also one of the most budget-friendly protein options at the store. They’re often cheaper than chicken breasts, beef or fish which makes them a smart pick for families or anyone watching their grocery bill. Because they’re flavorful and versatile, you can stretch them across multiple meals—think casseroles, stir-fries, soups and grain bowls—without overspending.

The key to keeping chicken thighs healthy is in the preparation. Choose cooking methods that don’t require much added oil like grilling, baking or stir-frying. Go easy on the salt—herbs, spices, citrus and garlic can add plenty of flavor without sodium. Pair thighs with whole grains and vegetables for a balanced plate that keeps you full and energized.

If you're trying to limit your fat intake, prepare chicken thighs in ways that don't use much added oil, like grilling, baking or stir-frying. Also, be mindful of the sodium that you add during cooking. Herbs and spices are great salt-free ways to boost a dish's flavor. Pair chicken thighs with whole grains and vegetables to balance out the nutrition and give your meal more staying power.

Recipes to Try

Air-Fryer "Fried" Chicken Thighs

4.7

Thai Yellow Chicken Thigh Curry

4.8

Crispy Chicken Thighs with Broccoli

5.0

Our Expert Take

If you are on Team Dark Meat and prefer the taste of juicy chicken thighs to that of leaner chicken breast, feel free to enjoy it. Between their protein and the boatload of nutrients that they provide, including chicken thighs in an overall healthy diet is A-OK. Just focus on preparing the thighs in a healthy way and pairing them with vegetables and whole grains for extra staying power.