Chicken thigh, grilled with sauce, skin eaten
Common food
Photo: Wikipedia
Grilled chicken thigh with skin is a juicy, savory cut where the rendered fat bastes the meat during cooking, creating a crispy, golden-brown exterior and a tender, flavorful interior. Its higher fat content compared to breast meat provides a richer mouthfeel and helps it stay moist. Nutritionally, it's a solid source of protein and provides a notable amount of energy from its fat content.
💚 Why it's loved
People love it for the unbeatable combination of crispy, seasoned skin and succulent, dark meat that's far more forgiving and flavorful than leaner cuts. It's a staple in countless global cuisines, prized for its ability to absorb marinades and stand up to bold grilling spices.
⚠️ Watch-outs & how to enjoy it better
The skin and higher fat content significantly increase the calorie and saturated fat per serving, which may be a concern for those managing weight or heart health. To counteract this, practice portion control by enjoying one thigh, remove the skin before eating if desired, and pair it with fiber-rich vegetables or a vinegar-based salad to balance the meal and aid digestion.
Key benefits
- High in complete protein for muscle maintenance.
- Good source of B vitamins, especially niacin and B6.
- Provides iron and zinc in a highly bioavailable form.
- The skin contains collagen and healthy fats when cooked properly.
- Offers a satisfying, energy-dense meal component.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The dark color of chicken thigh meat is due to myoglobin, a protein that stores oxygen in muscle cells, which is more abundant in muscles used for frequent activity like walking.
Full nutrition (scales with serving)
| Water | 59.0 g |
| Energy | 233 kcal |
| Protein | 18.6 g |
| Total lipid (fat) | 13.8 g |
| Carbohydrate, by difference | 7.3 g |
| Fiber, total dietary | 0.20 g |
| Total Sugars | 5.9 g |
| Calcium, Ca | 13.0 mg |
| Iron, Fe | 0.98 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 175 mg |
| Potassium, K | 242 mg |
| Sodium, Na | 571 mg |
| Zinc, Zn | 1.4 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 20.3 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.16 mg |
| Niacin | 4.7 mg |
| Vitamin B-6 | 0.34 mg |
| Folate, total | 4.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 4.0 ug |
| Choline, total | 54.9 mg |
| Vitamin B-12 | 0.35 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 15.0 ug |
| Retinol | 13.0 ug |
| Carotene, beta | 24.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 812 ug |
| Lutein + zeaxanthin | 29.0 ug |
| Vitamin E (alpha-tocopherol) | 0.67 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 4.9 ug |
| Fatty acids, total saturated | 3.5 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 | 0.01 g |
| SFA 14:0 | 0.07 g |
| SFA 16:0 | 2.7 g |
| SFA 18:0 | 0.68 g |
| Fatty acids, total monounsaturated | 5.8 g |
| MUFA 16:1 | 0.73 g |
| MUFA 18:1 | 5.0 g |
| MUFA 20:1 | 0.07 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 3.2 g |
| PUFA 18:2 | 2.8 g |
| PUFA 18:3 | 0.19 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.08 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 106 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is grilled chicken thigh healthy?
It can be a healthy part of a balanced diet. It's an excellent source of protein and essential nutrients like B vitamins and iron. The key is mindful consumption, considering the higher fat and calorie content from the skin and dark meat, and balancing it with plenty of vegetables.
How do I get crispy skin on the grill?
Pat the thighs completely dry with paper towels before seasoning. Grill over medium-high, indirect heat first to cook through, then move to direct heat to crisp the skin. Avoid moving them too much, and let them rest for a few minutes after grilling to allow the skin to set.
Can I eat the skin if I'm watching my fat intake?
You can, but in moderation. The skin is where a significant portion of the fat is concentrated. A practical tip is to remove the skin before eating if you need to reduce fat and calorie intake, or simply enjoy a smaller portion with the skin on.