Chicken thigh, grilled without sauce, skin eaten
Common food
Photo: Wikipedia
A grilled chicken thigh with the skin on is a succulent, richly flavored cut of poultry, prized for its juicy texture and savory depth that comes from the rendered fat and crispy skin. Nutritionally, it is a dense source of high-quality protein and healthy fats, providing substantial energy without any carbohydrates. It stands out as a satisfying, low-carb option that delivers a robust, meaty flavor profile distinct from leaner chicken cuts.
Calorie split: 38% protein · 0% carbs · 62% fat
↓ Full nutrition💚 Why it's loved
People adore grilled chicken thighs for their forgiving, moist texture that stays juicy even when cooked thoroughly, unlike drier breast meat. The crispy, flavorful skin adds a satisfying crunch and a burst of savory umami that makes it a universal comfort food across many cultures.
⚠️ Watch-outs & how to enjoy it better
The skin and fat content can be high in saturated fat and calories, which may be a concern for those monitoring heart health or calorie intake. To mitigate this, one can opt to eat the skin in moderation, pair the thigh with fiber-rich vegetables to balance the meal, or choose grilling as a cooking method to allow excess fat to drip away.
Key benefits
- Excellent source of complete protein for muscle repair and satiety
- Rich in iron and zinc, essential minerals for immune function
- Provides healthy monounsaturated fats from the skin
- Zero carbohydrates, making it ideal for low-carb and ketogenic diets
- Contains B vitamins like niacin and B6 for energy metabolism
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A single grilled chicken thigh with skin provides nearly half of the daily recommended intake for niacin (vitamin B3), which is crucial for converting food into energy and maintaining healthy skin.
Full nutrition (USDA data · scales with serving)
| Water | 60.2 g |
| Energy | 243 kcal |
| Protein | 22.6 g |
| Total lipid (fat) | 16.3 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 9.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 210 mg |
| Potassium, K | 246 mg |
| Sodium, Na | 406 mg |
| Zinc, Zn | 1.7 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 24.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.18 mg |
| Niacin | 5.6 mg |
| Vitamin B-6 | 0.40 mg |
| Folate, total | 4.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 4.0 ug |
| Choline, total | 65.7 mg |
| Vitamin B-12 | 0.43 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 16.0 ug |
| Retinol | 16.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 17.0 ug |
| Vitamin E (alpha-tocopherol) | 0.56 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 5.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.3 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 | 0.08 g |
| SFA 16:0 | 3.3 g |
| SFA 18:0 | 0.82 g |
| Fatty acids, total monounsaturated | 6.9 g |
| MUFA 16:1 | 0.89 g |
| MUFA 18:1 | 5.9 g |
| MUFA 20:1 | 0.09 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.7 g |
| PUFA 18:2 | 3.3 g |
| PUFA 18:3 | 0.21 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.09 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) | 0.01 g |
| Cholesterol | 129 mg |
Amino acid profile (per 100g)
Estimated from Chicken, broilers or fryers, dark meat, thigh, meat only, raw — USDA does not publish this profile for Chicken thigh.
| Tryptophan | 0.22 g |
| Threonine | 0.93 g |
| Isoleucine | 0.94 g |
| Leucine | 1.7 g |
| Lysine | 1.9 g |
| Methionine | 0.56 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.79 g |
| Tyrosine | 0.74 g |
| Valine | 0.96 g |
| Arginine | 1.4 g |
| Histidine | 0.59 g |
| Alanine | 1.2 g |
| Aspartic acid | 1.9 g |
| Glutamic acid | 3.2 g |
| Glycine | 0.90 g |
| Proline | 0.79 g |
| Serine | 0.82 g |
FAQ
Is grilled chicken thigh with skin healthy?
Yes, it is a nutrient-dense food rich in protein, iron, and B vitamins. The skin adds fat and calories, so moderation is key for those managing weight or heart health.
How does it compare to chicken breast?
Chicken thigh has more fat and calories but is often more flavorful and moist. It contains more iron and zinc than breast meat, which is leaner and higher in protein per gram.
Can I eat the skin if I'm on a low-carb diet?
Absolutely. The skin is virtually carb-free and adds flavor and fat, which can help with satiety on low-carb or ketogenic diets.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.43 kcal/g · 37% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.65 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.