Chicken thighs have long been considered a healthy and delicious part of chicken. However, with changing dietary guidelines and health recommendations, some people are starting to question whether chicken thighs should still be considered a healthy option.
The Nutritional Profile of Chicken Thighs
Compared to chicken breast, chicken thighs are higher in fat, calories, and cholesterol. A 3 oz serving of chicken thigh contains approximately:
| Nutrient | Amount |
|---|---|
| Calories | 181 |
| Fat | 10 g |
| Saturated Fat | 3 g |
| Protein | 16 g |
| Cholesterol | 76 mg |
Chicken thighs have more fat than chicken breasts, which only have around 3 grams of fat per serving. The saturated fat and cholesterol levels are also higher in chicken thighs.
Are the Fats in Chicken Thighs Unhealthy?
The fats found in chicken thighs are not necessarily unhealthy. Chicken thighs contain monounsaturated and polyunsaturated fats, which are considered healthy forms of fat when consumed in moderation.
The saturated fat and cholesterol content are higher compared to chicken breasts. However, 3 grams of saturated fat per serving is still considered relatively low, as health organizations recommend limiting saturated fat intake to less than 10% of total calories.
For most people, consuming chicken thighs in moderation as part of a balanced diet will not lead to excessive intakes of saturated fat and cholesterol.
Chicken Thighs Are Nutrient-Dense
Although higher in fat and calories, chicken thighs contain lots of important nutrients:
| Nutrient | % Daily Value* |
|---|---|
| Vitamin B12 | 21% |
| Niacin | 69% |
| Vitamin B6 | 27% |
| Phosphorus | 22% |
| Zinc | 18% |
| Selenium | 41% |
*Based on a 2000 calorie diet
Chicken thighs provide high amounts of B vitamins, zinc, selenium, phosphorus, and other important minerals and vitamins. These nutrients play key roles in metabolism, DNA production, immune function, and antioxidant activity.
In comparison, chicken breasts are lower in micronutrients. So while chicken thighs are higher in calories and fat, they offer more nutritional value.
Bone-In Chicken Thighs Also Provide Calcium
Opting for bone-in chicken thighs rather than boneless provides the added benefit of calcium from the bones. A 100g serving of bone-in chicken thigh contains around 8% of the recommended daily value for calcium.
Chicken Thighs Contain High Levels of Healthy Fats
While chicken thighs contain more overall fat than chicken breasts, the types of fats they contain are considered healthy:
| Fat | Amount |
|---|---|
| Monounsaturated | 4.3 g |
| Polyunsaturated | 2.1 g |
Monounsaturated and polyunsaturated fats are known as “good fats” that can help reduce inflammation and lower heart disease risk when eaten in moderation. These fats are found in oils like olive oil and avocado oil.
The monounsaturated and polyunsaturated fat contents are significantly higher in chicken thighs compared to chicken breasts.
Enjoying Thigh Meat May Lower Heart Disease Risk
A study in over 37,000 men found that consuming more baked or broiled poultry, especially thigh meat, was associated with a lower risk of heart failure. Men who ate the most baked poultry had a 23% lower risk compared to men who ate the least.
Researchers believe the high monounsaturated fat content of thigh meat may be responsible for the heart-protective benefits.
Chicken Thighs Are A Good Source of Protein
Chicken thighs are an excellent source of protein:
- A 3 oz serving provides 16 grams of protein, fulfilling 29% of the recommended daily intake.
- The protein in chicken thighs contains all the essential amino acids required by the human body.
- When combined with the vitamins and minerals chicken thighs supply, the high-quality protein supports muscle synthesis and maintenance.
For those looking to build or maintain muscle mass while eating healthy, chicken thighs are an excellent choice to include in your diet.
The Importance of Protein for Health
Consuming adequate protein provides many benefits:
- Maintains muscle mass as you age
- Keeps metabolism running efficiently
- Reduces appetite and supports weight management
- Stabilizes blood sugar levels
- Boosts immunity
Chicken thighs offer an affordable and delicious way to meet your daily protein needs.
Potential Downsides of Chicken Thighs
While chicken thighs can certainly be part of a healthy diet, there are a few downsides to consider:
Higher in Calories
The calories in chicken thighs range from 140-170 per 3 oz serving. That’s about 50 more calories than an equivalent serving of chicken breast. For those watching their calorie intakes, chicken thighs may need to be eaten in smaller portion sizes.
More Prone to Salmonella
Chicken thighs tend to be more prone to salmonella contamination compared to white meat. This is because the dark meat found in thighs provides a better environment for salmonella bacteria to grow.
To reduce risk, it’s important to handle raw chicken thighs properly, cook to safe internal temperatures, and avoid cross-contamination in the kitchen.
Higher in Cholesterol
For individuals with high cholesterol or heart disease, the extra cholesterol in chicken thighs compared to chicken breasts may be a concern. However, for healthy people, the 76 mg of cholesterol per serving should not significantly impact blood cholesterol levels.
How to Cook Chicken Thighs
Chicken thighs can be prepared in many delicious and healthy ways. Here are some of the best cooking methods:
Baked
Baking chicken thighs with spices or marinades results in moist, tender meat and crispy skin. Bake at 375°F for 30-40 minutes until cooked through.
Grilled
Grilling brings out delicious savory, smoky flavors. Grill over medium heat for 8-12 minutes per side.
Sautéed or Pan-Fried
Cook chicken thighs stovetop in a skillet with oil over medium-high heat. Sautéing provides a crispy exterior while keeping the inside juicy.
Slow-Cooked
Chicken thighs stand up well to slow moist cooking methods like stewing, braising, and pressure cooking. The meat becomes fall-off-the-bone tender.
Air Fried
Air frying is a healthier cooking method that produces a crispy, crunchy exterior with less oil than traditional frying.
Healthy Ways to Eat Chicken Thighs
Chicken thighs are versatile and pair well with many flavors. Here are some healthy recipe ideas:
- Chicken thigh lettuce wraps – Sautéed chicken thighs wrapped in lettuce leaves with hoisin sauce and vegetables
- Chicken thigh curry – Simmer chicken thighs in a skillet of Indian-spiced tomato curry sauce and serve over rice
- Chicken thighs with roasted vegetables – Roasted chicken thighs and vegetables tossed in Greek yogurt, lemon juice, garlic, and herbs
- Chicken thigh soup or stew – Slow cook chicken thighs with vegetables and broth for a hearty, comforting soup
- Grilled bbq chicken thighs – Brush chicken thighs with a tangy bbq sauce and grill
- Chicken thigh fajitas – Sauté onions, bell peppers and chicken thighs, wrap in tortillas
Is Chicken Thigh Healthy: The Bottom Line
Chicken thighs can be a nutritious part of a healthy diet when eaten in moderation. Although they are higher in calories and fat compared to chicken breasts, chicken thighs provide more vitamins, minerals, and healthy fats.
The rich, meaty flavor of chicken thighs makes them ideal for stews, soups, curries, and other one-pot meals loaded with vegetables. Their juicy texture also holds up well to grilling and baking.
When properly handled and cooked, chicken thighs pose minimal health risks. As with any meat, practicing food safety is important.
Chicken thighs are a budget-friendly protein choice that offer lots of nutritional benefits. While they may not be the leanest part of the chicken, they can be enjoyed as part of a balanced diet by most healthy individuals.
Chicken thighs provide protein, vitamins, minerals, and healthy fats with lots of flavor. When prepared properly and eaten in moderation, chicken thighs can be a tasty, nutritious addition to a healthy diet.
While they are a bit higher in fat and calories than chicken breasts, chicken thighs still provide plenty of nutrition along with delicious, succulent meat. They are rich in minerals like selenium and zinc and high in B vitamins.
Chicken thighs also supply healthier fats like monounsaturated and polyunsaturated fats which have anti-inflammatory effects. The high protein content helps support muscle growth and satiety.
For the average person, chicken thighs can be a regular part of a nutritious diet. The key is practicing portion control and balancing intake of chicken thighs with plenty of vegetables, whole grains, fruits, and healthy fats from foods like nuts, seeds, avocado and olive oil.
Individuals with high cholesterol should monitor their intake more closely and limit portion sizes. But chicken thighs consumed occasionally are unlikely to negatively impact blood cholesterol.
Some easy ways to healthily enjoy chicken thighs is to bake, grill or sauté them simply seasoned with fresh herbs, spices, garlic and citrus. Chicken thighs also pair deliciously with roasted vegetables and salads.
So go ahead and keep enjoying delicious chicken thighs as part of your healthy diet. Just be mindful of portion sizes and preparation methods for optimal nutrition.