Chicken, broilers or fryers, dark meat, meat only, raw
Whole food · Poultry Products
Photo: Wikipedia
Raw dark meat from broiler or fryer chickens, like thighs and drumsticks, is a staple protein with a richer, more succulent flavor and a slightly firmer texture than breast meat. Its deep color comes from higher myoglobin content, and it's prized for staying moist and flavorful during cooking. With about 20 grams of protein and over 4 grams of fat per 100g, it offers a satisfying, nutrient-dense base for countless meals.
💚 Why it's loved
People love it for its forgiving nature in the kitchen—it's hard to overcook and develops deep, savory flavors when roasted, braised, or grilled. Its versatility makes it the heart of comfort foods worldwide, from Sunday roasts to spicy curries.
⚠️ Watch-outs & how to enjoy it better
The higher fat content means more calories than white meat, which may be a concern for strict calorie control. To counteract this, practice portion control (a 4-6 oz serving is standard) and use cooking methods that allow excess fat to render off, like roasting on a rack or grilling. Those monitoring saturated fat intake should balance it with leaner proteins and vegetables throughout the week.
Key benefits
- Excellent source of high-quality protein for muscle maintenance and repair.
- Contains more iron and zinc than chicken breast, supporting immune function.
- Higher in B vitamins, particularly niacin and B6, for energy metabolism.
- Natural fat content enhances satiety and the absorption of fat-soluble vitamins.
- Provides collagen and gelatin from connective tissue, beneficial for joints and gut health.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A chicken thigh has about 50% more iron and three times more zinc than a chicken breast of the same weight, making it a surprisingly potent mineral source.
Full nutrition (scales with serving)
| Water | 76.0 g |
| Energy | 125 kcal |
| Energy | 523 kj |
| Protein | 20.1 g |
| Total lipid (fat) | 4.3 g |
| Ash | 0.94 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 1.0 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 162 mg |
| Potassium, K | 222 mg |
| Sodium, Na | 85.0 mg |
| Zinc, Zn | 2.0 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 13.5 ug |
| Vitamin C, total ascorbic acid | 3.1 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.18 mg |
| Niacin | 6.2 mg |
| Pantothenic acid | 1.2 mg |
| Vitamin B-6 | 0.33 mg |
| Folate, total | 10.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 10.0 ug |
| Vitamin B-12 | 0.36 ug |
| Vitamin A, RAE | 22.0 ug |
| Retinol | 22.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 72.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.21 mg |
| Vitamin K (phylloquinone) | 2.4 ug |
| Fatty acids, total saturated | 1.1 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.03 g |
| SFA 16:0 | 0.74 g |
| SFA 18:0 | 0.29 g |
| Fatty acids, total monounsaturated | 1.3 g |
| MUFA 16:1 | 0.20 g |
| MUFA 18:1 | 1.1 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 0.82 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.10 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.02 g |
| PUFA 22:6 n-3 (DHA) | 0.04 g |
| Cholesterol | 80.0 mg |
| Tryptophan | 0.23 g |
| Threonine | 0.85 g |
| Isoleucine | 1.1 g |
| Leucine | 1.5 g |
| Lysine | 1.7 g |
| Methionine | 0.56 g |
| Cystine | 0.26 g |
| Phenylalanine | 0.80 g |
| Tyrosine | 0.68 g |
| Valine | 1.00 g |
| Arginine | 1.2 g |
| Histidine | 0.62 g |
| Alanine | 1.1 g |
| Aspartic acid | 1.8 g |
| Glutamic acid | 3.0 g |
| Glycine | 0.99 g |
| Proline | 0.83 g |
| Serine | 0.69 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is dark meat less healthy than white meat?
Not necessarily. While it has more fat and calories, it's also richer in certain minerals like iron and zinc. The 'best' choice depends on your overall dietary goals; dark meat offers a different, valuable nutrient profile.
Why does dark meat stay juicier?
It contains more fat and connective tissue (collagen). The fat melts during cooking, basting the meat from within, while collagen breaks down into gelatin, creating a moist, tender texture even with longer cooking times.
How can I reduce the fat content when cooking?
Choose cooking methods that allow fat to drip away, such as grilling, broiling, or roasting on a rack. You can also remove the skin before or after cooking to significantly reduce total fat and calories.