Chicken thigh is considered a low sodium food. Compared to many other meats and protein sources, chicken thigh contains a relatively small amount of sodium.
Quick Answer
The quick answer is yes, chicken thigh is generally low in sodium. A 3 ounce serving of chicken thigh (with skin) contains about 70-80 mg of sodium. This is considered low compared to the daily recommended limit of 2300 mg per day.
How Much Sodium is in Chicken Thigh?
The sodium content of chicken thigh depends on a few factors:
- Skin on vs skinless – Chicken thigh with the skin on contains more sodium than skinless.
- Enhanced or unenhanced – Many chicken products are enhanced or injected with a sodium solution to increase flavor and shelf life. This significantly increases the sodium content.
- Raw vs cooked – Raw chicken thigh contains less sodium than cooked. Sodium content rises during cooking due to releasing of natural sodium.
According to the USDA, the sodium levels in 3 ounces (85g) of chicken thigh are:
| Type of Chicken Thigh | Sodium (mg) |
|---|---|
| Skinless, cooked | 63 |
| With skin, cooked | 76 |
| Enhanced, cooked with skin | 110-350 |
As you can see, skinless chicken thigh contains only 63 mg of sodium per 3 ounce serving. Chicken thigh with the skin on has a bit more at 76 mg. However, enhanced chicken can range from 110-350 mg or more.
How Does it Compare to Other Meats?
Compared to other common meats and protein foods, chicken thigh is very low in sodium:
| Food | Sodium (mg) |
|---|---|
| Chicken thigh (skinless) | 63 |
| Chicken breast | 74 |
| Pork chop | 54 |
| Ground beef (90% lean) | 75 |
| Tofu | 2 |
| Salmon | 58 |
| Shrimp | 152 |
| Ham | 1095 |
| Bacon | 906 |
| Hot dog | 636 |
Chicken thigh is very low compared to processed meats like ham, bacon, and hot dogs which can contain over 600-1000 mg in a 3 ounce serving. It’s also lower in sodium compared to shrimp and salmon.
Skinless chicken thigh contains just 63 mg sodium per 3 ounces, compared to 74 mg in chicken breast. So chicken thighs are almost as low in sodium as chicken breast, which is often considered a very low sodium meat.
Sodium and Chicken Thigh Nutrition
Here is the full nutrition breakdown for 3 ounces (85g) of cooked chicken thigh with the skin on:
| Calories | 184 |
|---|---|
| Fat | 10g |
| Saturated Fat | 3g |
| Protein | 15g |
| Sodium | 76mg |
| Carbs | 0g |
Chicken thigh is high in protein, providing 15g per serving. It’s also a good source of B vitamins like niacin, vitamin B6, and pantothenic acid.
The fat content is moderate at 10g, which is a mix of saturated and unsaturated fat. The saturated fat content is lower than many red meats.
There are no carbs in chicken thigh, and it’s low in sodium as highlighted earlier. Overall, it’s a nutritious source of lean protein.
Tips for Reducing Sodium in Chicken Thigh
Here are some tips to reduce sodium if you’re watching your intake:
- Purchase unenhanced chicken thighs without added salt solutions.
- Remove the skin after cooking to reduce sodium content.
- Rinse chicken thighs under water before cooking to remove excess surface sodium.
- Avoid seasoning chicken thigh with salt, soy sauce, or other high sodium ingredients.
- Use fresh herbs, spices, garlic, lemon juice etc to flavor chicken instead of salt.
- Substitute chicken thigh in place of higher sodium meats like deli meats or sausage.
Is Chicken Thigh Good for Low Sodium Diets?
Chicken thigh can be a great choice as part of a low sodium diet. It provides a good source of protein while being naturally low in sodium compared to many other meats and proteins.
People following a low sodium diet are often advised to limit sodium to 1500mg per day at most. Some people may need an even lower daily allowance of 500-1000mg.
A 3 ounce serving of chicken thigh contains just 63-76mg sodium, which is 5-10% of a 1500mg low sodium diet. This leaves plenty of room for other foods throughout the day.
Chicken thigh can fit well into low sodium meal plans and menus. Some delicious low sodium chicken thigh recipes include:
- Baked chicken thighs with garlic and lemon
- Chicken thigh sheet pan dinner with veggies
- Chicken zoodle soup with thigh meat
- Chicken thigh fajitas with peppers and onions
- Chicken thigh tacos with avocado salsa
The key is to avoid adding salt during cooking or at the table, and flavor the chicken thighs with herbs, spices, citrus etc instead.
Conclusion
In conclusion, chicken thigh is generally considered a low sodium food. A 3 ounce serving only contains 63-76mg sodium, compared to the daily limit of 2300mg.
It’s much lower in sodium compared to processed meats like ham or hot dogs. Chicken thigh is also low compared to shrimp and salmon.
Selecting unenhanced chicken thighs and removing the skin can further reduce the sodium content. Overall, chicken thigh is a healthy low sodium option that can be enjoyed as part of a balanced diet.