Chicken Thigh Nutrition And Best Methods To Cook It Healthier

Chicken thigh nutrition debate perhaps makes you have to watch your diets. In fact, chicken thighs come with skin as well as dark meat so you think that it is unhealthy. On the other hands, when you have chicken breasts, you though that its white meat is the healthier option. Breasts and thighs are still similar in the term of nutrient content.

Other things you should know is that the chicken breast meat provides a lean protein with very little fat. Unlike chicken breast, chicken thigh is fattier and still, you can find protein there. Here, we would like to tell you something more than just chicken thigh nutrition. If you confuse all things about chicken thigh and breast, you should not leave your seat to read this article.

chicken thigh nutrition

Chicken Thigh Nutrition Facts To Know

Chicken thigh nutrition depends on the way you cook it, the size, and other factors. Here, we provide you the information.

  1. Homemade Baked Chicken Thigh Skinless

In 3 oz. of a baked chicken thigh without skin, you will get calories 135, 9 grams of total fat, 2 grams of saturated fat, and 14 grams of protein. In addition, it has 238 milligrams of potassium. Here you can see the detail of Homemade Baked Chicken Thigh Skinless Calories.

  1. Grilled Chicken Thigh Without Skin Calories

In 3 oz. of a grilled chicken thigh without skin, you can get 146 of calories, 9 grams of total fat, and 226 milligrams of potassium and 17 grams of protein. In addition, you have to deal with cholesterol, which is 104 milligrams. Here is the detail of Grilled Chicken Thigh Without Skin Calories.

  1. KFC Fried Chicken Thigh Without Skin

In 1 thigh of KFC fried chicken thigh without skin, it contains 82 calories with 3 grams of total fat and 57 milligrams of cholesterol. In addition, it provides 59 milligrams of sodium and 159 milligrams of potassium. KFC fried chicken also has 14 grams of protein. Here is more about KFC Fried Chicken Thigh Without Skin Nutrition Facts.

  1. Sainsbury’s Chicken Thigh With Skin

In 1 piece of Sainsbury’s chicken thigh with skin, it has 163 calories with 10 grams of total fat and 18 grams of protein. It is a cholesterol-free menu with 3 grams of saturated fat. Get more information about Sainsbury’s Chicken Thigh With Skin Calories.

  1. Boneless Skinless Chicken Thighs

In 112 grams of boneless skinless chicken thighs, your body will get 184 calories and 78 calories from fat. The total fat is 8.7 grams with 137 milligrams of cholesterol, 198 milligrams of sodium, and 300 milligrams of potassium. For protein, the boneless skinless chicken thighs offer 27 grams. Besides, it contains iron that is 6.1%. Here, you can learn more about Boneless Skinless Chicken Thighs Calories.

Broiled Chicken Legs and Thighs Calories

Chicken thigh nutrition offers fat level is moderate. The fat contains oil that can keep the thigh moist for dry heat cooking options, for example, broiling. Broiled chicken thigh can complete most healthful diets if you serve it in the proper sizes and go light.

When you remove the skin from the chicken thighs before cooking them, this can reduce the fat level. However, when you peel the skin after cooking is less effective because the fat has soaked into the meat during the broiling process. To avoid the thigh from drying, you should wrap it in aluminum foil. Make sure that you wrap it with few layers of the aluminum foil.

chicken thigh nutrition

Besides, make sure that you do not add extra oil to the thighs and legs. The fat in the meat avoids sticking when heated. When you add seasonings and sauces, of course, it will change the nutritional level of the chicken thighs. If you serve broiled chicken thighs, you will get 177 calories. It means it only covers 9% of the total calories from 2,000-calorie diet. Serving broiled chicken thighs do not give you carbohydrates.

In addition, chicken meat offers a high level of protein. You will get 24 grams of protein for each serving of broiled thighs. The recommended protein intake for the average adult is 50 grams. It means that each serving yield can provide almost a half of the intake.

For the fat content, broiled chicken thigh nutrition is at 8 grams for each serving, which is 18% of 44-gram DRI. It also includes 2.3 grams of saturated fat, 3.4 grams of monounsaturated and 2.3 grams polyunsaturated fat. In fact, you should limit the saturated fat intake that should not be more than 16 grams per day.

Besides, the cholesterol in each serving of broiled chicken thigh is quite high which is at 135 milligrams. In another word, it offers 45% of DRI from 300 milligrams. Consuming food that is high in cholesterol can lead you to heart disease, stroke, as well as other health issues. Therefore, you should monitor the cholesterol intake to avoid that it goes more than 300 milligrams per day.

Other important information is about the vitamins and minerals in the broiled chicken thigh. When you consume broiled chicken thigh, it gives you:

  • 24 mg of magnesium
  • 10 mg of calcium
  • 217 mg of phosphorus
  • 277 mg of potassium
  • 6 mg of niacin
  • Iron, sodium, folate, vitamin B-6, vitamin B-12, vitamin A, vitamin D, vitamin E, and vitamin K.

How Bad Are Chicken Thigh Nutrition For You – Chicken Thigh Vs. Breast

When we are talking about chicken, we have many options available. We can find whole or in parts, for example, chicken thigh, breast, and wing in skinless and boneless options as well. If we talk about the price, it is the second. The prior is about the taste and preparation.

Some of us may think that dark meat or thigh is more tender and flavorful compared to breast, which is white meat. On the other hands, chicken breast and chicken thigh nutrition are good with the high level of protein. However, they may have the different amount of fat, saturated fat, and calories. For instance, if you have 3-ounce of a skinless chicken breast, it gives you 140 calories, 1 gram of saturated fat and 3 grams of total fat.

chicken thigh nutrition

For chicken thigh skinless, it can give you three times of the amount of fat so that it offers 9 grams, 3 grams are saturated fat and it has 170 calories. It means that everything is based on the consideration of the portion. The more you eat, the calories can add up.

We also recommend you to look at the chicken thigh nutrition facts label. If you purchase some poultry products, you can find that they made with the addition of salt to keep them moist. Well, most Americans get too much salt from their diets. Therefore, it is good to reduce the sodium level by checking the nutrition facts.

Besides, everybody knows that the way we serve the poultry can create a change in the calories and fat. We can bake, grill, roast or fried chicken. Other than that, we then stuffed and seasoned the chicken, even coated the chicken with breading. We recommend you to choose baking, roasting, and grilling as the better ways to serve it. These ways are healthier than fried and deep fried chicken dishes, including poultry. To make chicken homemade dishes, it is better to remove the skin before cooking to reduce the fat and calories

Chicken Thigh Nutrition And How To Cook Chicken Thigh To Make It Healthier

With the problem of too much sodium, sugar, and trans-fat, you should look the best method to cook chicken thigh so it is healthier for you. In fact, you should choose the best way to cook it so you will get the best chicken thigh nutrition level.

chicken thigh nutrition

  1. Understand The Cooking Method

Fried chicken thigh gives extra 100 calories and 14 grams of fat for each tablespoon of oil. If you do healthier cooking methods, these can reduce the calories and fat level in the recipe. The best cooking methods are roasting, braising, baking, broiling, and grilling since it lets you use a rack to raise the chicken thigh above. Alternatively, you can poach or steam chicken thigh. Even you can stir-fry and sauté chicken thigh with fat-free liquids and healthy oils.

  1. Consider The Low Fat

By removing the skin from the chicken thigh, you can reduce the amount of fat. It is good to use liquid vegetable oils or low-fat cooking spray to substitute oils. Remember that you should avoid saturated fat such as trans fat from the use of oils. It is better not to use palm oil as well as coconut oil that contain a high level of saturated fat. Do not use sauce and gravies when you cook chicken thigh because these offer high-fat level. Other than that, not basting the meat using pan drippings can give more fat.

  1. Think About The Low Sodium

Season your chicken thighs with fresh herbs, instead of using high sodium ingredients. Here, you can substitute table salt, prepackaged mixes, teriyaki, and soy sauce with some fresh herbs such as thyme, rosemary, as well as marjoram that can give a pungent flavor. Another way to do is to add zest to the chicken thigh menu by adding dry mustard and citrus juices. If you want to live up the chicken dish, add few hot peppers. Use herbs and fat-free liquids to create your own marinade, for example by using lemon juice or wine.

  1. Learn More About Recipes And Modifications

The interesting fact about healthy cooking is the ingredients and the cooking methods give you a low level of sodium, calories, and fat. Therefore, you should modify the ingredients as well as the cooking methods from any recipe related to chicken thigh for a healthier cooking option. It is better to learn recipes that provide nutritional information, including the calories, the serving size, and other nutrient content so you can modify the recipe to get the right daily intake of chicken thigh nutrition.

How To Buy Chicken Thigh For A Beginner

If you used to buy chicken breast and now you want to buy chicken thigh, it can be overwhelming to get the best option. Indeed, there are many options available, so you have to understand the different cuts and the best cooking methods for your choice. Here, we provide you the guideline

chicken thigh nutrition

  1. Thighs With Skin And Bone

It easy to find thighs with skin and bone on the market; it is the most popular option. This cut comes with bone in and skin.

When you buy thighs with skin and bone, the skin seems unappealing with its pinkish layer, but when you roast it on the stovetop or roast it in the oven, you will get cracker-like crunch. The skin is also the protective shield that can prevent it from drying out.

  1. Skinless Chicken Thigh With Bone

It is the least popular, and it is quite difficult to find. It means that the cut offers the bone, but the skin is gone. You can keep the bone or toss it. To remove the bone, you can ask the grocery store butcher to do it.

  1. Boneless and Skinless Chicken Thigh

It is a popular cut without bone and skin. It is quite versatile because it makes the cooking process is quicker.

What can you do to get boneless chicken thigh with skin? In fact, when you remove the bone, you also cut the skin away. To get it, you should buy bone-in thighs with skin and ask for the butcher to do it.

Here, we give you more tips about working with the cooking methods:

  1. Roasting

All three cuts are good for roasting, but boneless thighs are perfect for the quickest cooking. Meanwhile, the chicken thigh with skin gives a crispy treat.

  1. Braising

Skinless chicken thigh with bone and boneless are the perfect options for braising.

  1. Grilling

All three cuts cook well, but the perfect option is chicken thigh with skin because the skin can prevent it from drying out.

  1. Soup and Stew

The boneless chicken thigh is the perfect option for a soup, chili, or stew.

  1. Using a Glaze

Chicken thigh with skin is perfect when you use a glaze over the meat. The skin can capture the glaze to hold it in place.

Chicken Thigh Nutrition – Final Words

Obviously, it is not about the type of poultry that you want to buy or make at home. Well, it is all about how to handle the meat properly. For example, you should not rinse raw chicken and turkey. Instead, you should wash your hands by using soap and warm water for 20 seconds before and after handling it.

If you purchase frozen chicken and turkey, you should thaw it first on the bottom shelf of your refrigerator. You should also separate the cutting boards, containers, and utensils for cooked and raw food. Other than that, you should cook all poultry to the internal temperature 165 degrees Fahrenheit. To do so, insert a thermometer into the thickest part of the meat to check the temperature properly.

It is also important to pay attention to the storing foods properly. This is good to prevent foodborne illness. You should refrigerate poultry and other perishable foods for two hours. Alternatively, refrigerate it for one hour if the temperature is more than 90 degrees. It is the same if you have leftovers when you eat out, but you should reheat it to 165-degree Fahrenheit and consume it in three to four days.

By paying attention to the chicken thigh nutrition, you can control your daily nutrition intake to keep your health.

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