An Explanation on Chicken Thigh Nutrition and the Methods to Cook It Healthier

The discussion on chicken thigh nutrition may persuade you to take a firm look at your diets.   Since chicken thighs come with a skin and dark meat so that may make you consider this as unhealthy. On the contrary, when you consume chicken breasts, you think its white meat is the healthier alternative. However, the fact is both breasts and thighs are similar in terms of nutrient content.

One thing that you must know is that the chicken breast meat offers a lean protein with very little fat.  Chicken thigh though is a little fattier but you can find protein there.  Basically chicken thigh nutrition depends on various factors and it is more than just chicken thigh or chicken breast for that matter. So, here’s presenting a few facts that you should know about chicken thigh nutrition.

boneless chicken thigh

Boneless and Skinless Chicken Thighs

When you have 112 grams of boneless skinless chicken thighs, your body consumes 184 calories and 78 calories from fat. The total fat comes down to 8.7 grams with around 137 milligrams of cholesterol, 198 milligrams of sodium, and 300 milligrams of potassium. The boneless skinless chicken thighs offer 27 grams, which provides protein. Moreover, it also contains iron that is about 6.1%.

Grilled Chicken Thigh Calories Without Skin

When it comes to 3.oz grilled chicken thigh without skin, you can get 146 of calories out of it. It also provides 9 grams of fat, and 226 milligrams of potassium with 17 grams of protein. Additionally, you have to take care of the cholesterol, which is about 104 milligrams.

Homemade Baked Chicken Thigh Skinless

If you have 3 oz. of a baked chicken thigh without skin, you will have 135 calories and 9 grams of total fat along with 2 grams of saturated fat, and 14 grams of protein. Moreover, it has around 238 milligrams of potassium.

All about Broiled Chicken Legs and Thighs Calories

The fat level of chicken thigh nutrition is quite moderate. The fat contains oil and that keeps the thigh wet for dry heat cooking. To be precise, if you are broiling, the broiled chicken thigh can make for a healthy diet, especially if you serve it in the right sizes.

Once you take out the skin from the chicken thighs prior to cooking; this can turn out to be low fat. Nonetheless, when you peel the skin off after cooking, the effect of it becomes less because the fat soaks into the meat while the broiling method is on.  In order to protect the thigh from drying, the best to do is to enclose it in aluminum foil. Make sure to give it a tight wrap with layers of the aluminum foil.

broiler chicken legs

Simply ensure that you avoid adding extra oil to the thighs and legs. The fact is the fat in the meat does not stick when heated. Besides, when you add varied seasonings and sauces, it will naturally modify the nutritional level of the chicken thighs. So, when you serve broiled chicken thighs, you will get around 177 calories.  In short, it only comprises 9% of the calories from 2,000-calorie diet. Moreover, broiled chicken thighs do not contain any carbohydrates.

Chicken meat offers high protein. You can get 24 grams of protein for each serving of broiled thighs. The ideal protein intake for an adult is 50 grams. It means that each serving can give you almost a half of the intake.

As far as the fat content is concerned, broiled chicken thigh nutrition is around 8 grams for each serving that is 18% of 44-gram DRI. It also has 2.3 grams of saturated fat and 3.4 grams of monounsaturated with 2.3 grams of polyunsaturated fat.  You must try to reduce the saturated fat intake that should be within the limit of 16 grams.

In each serving of broiled chicken thigh, the cholesterol gets high at about 135 milligrams. In other words, it offers 45% of DRI from the total of 300 milligrams. The high intake of cholesterol may lead you to a varied health issues. Therefore, you should keep a check on the food to avoid cholesterol that goes more than 300 milligrams per day.

Know How to Cook Chicken Thigh and Chicken Thigh Nutrition

It is important to look for the best method to cook chicken thigh so that it becomes healthier for you. In fact, you should try out the best way to cook it so that you can get the right chicken thigh nutrition level.

It’s all about the Cooking Method

Following right kind of cooking process can indeed prove to be helpful in giving you the right nutrients that you want from your chicken thighs. Fried chicken thighs tend to give 100 calories and 14 grams of fat and that certainly cannot be considered as an ideal way of cooking if you are a health conscious individual. But, if you try a healthy recipe,    calories can be reduced along with the fat.  There are certain cooking methods that are recommended for a healthy diet and they are baking, broiling, and grilling.

chicken thigh recipes

 

Focus on the Low Fat

By detaching the skin from the chicken thigh, you can indeed lessen a lot of fat. The best to use are liquid vegetable oils and low-fat cooking spray. You must avoid saturated fat such from the use of oils. It is also advisable to not use palm and coconut oil since they contain a high level of saturated fat. Sauce and gravies are also strictly denied when cooking chicken thigh because they too offer high-fat level.

Acquaint yourself with right recipes and alterations

Healthy cooking is all about adding perfect ingredients. Therefore, you should learn to prepare chicken in its right method. Try to learn recipes that provide nutritional information, including the calories, and serving size.

 

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