FoodScore
0/ 100
Very goodmeat· 3 oz

Chicken thigh (skinless, cooked)

Skinless chicken thigh scores very well at 85/100, primarily due to its high protein content and favorable fat profile, making it a nutritious choice.

  • A 3 oz serving of skinless chicken thigh provides 26g of protein, contributing significantly to daily needs.
  • This minimally processed food (NOVA 1) contains no added sugar and zero fiber.
  • With only 3g of saturated fat per 100g, it offers a healthier fat profile compared to many meats.
  • It is a good source of zinc (22% DV) and vitamin B12 (14% DV) per 100g.
  • Its FoodScore of 85/100 reflects a strong nutritional profile, especially for protein and micronutrients.
  • Scores +25 points above the meat category average (60/100 across 47 foods).
Fiber
0g
0% of Daily Value
Protein
26g
52% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
95mg
4% of Daily Value
+
What it brings to the table
Protein (26g)+10
Micronutrients (Phosphorus, Zinc, Vitamin B12)+6
Healthy fat profile+10
Whole food (NOVA 1)+10
Bonus cap (+35)-1
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 85

Skinless chicken thigh achieves a strong FoodScore of 85/100, primarily driven by its excellent macronutrient profile and minimal processing. A significant bonus of +10 points is awarded for its high protein content, providing 26g per 100g, which is crucial for muscle maintenance and satiety. The food also receives a +10 bonus for its healthy fat profile, with only 3g of saturated fat and no trans fat per 100g, aligning with dietary recommendations for heart health. Furthermore, its classification as a NOVA 1 food, meaning it is unprocessed or minimally processed, contributes an additional +10 points, emphasizing its whole food nature. Micronutrient bonuses add +6 points, recognizing its contributions of phosphorus, zinc, and vitamin B12. While it lacks fiber and certain vitamins like C and A, these absences do not incur penalties, as they are not expected in meat products. The overall score is capped at +35 points for bonuses, resulting in a minor deduction of -1 point from the total bonus sum. To achieve an even higher score, the food would need to naturally contain a broader range of micronutrients or beneficial compounds, which is uncommon for a single animal protein source.

Health benefits

What the nutrients in chicken thigh (skinless, cooked) actually do for you, grounded in established dietary science.

Supports Muscle Growth and Repair

Chicken thigh is an excellent source of high-quality protein, essential for building and repairing muscle tissue. With 26g of protein per 100g serving, it provides a substantial amount of the amino acids your body needs, including branched-chain amino acids (BCAAs) like leucine, which are critical for muscle protein synthesis. Dietary guidelines emphasize adequate protein intake for active individuals and older adults to maintain muscle mass and strength. Including chicken thigh in your diet can help meet these protein requirements effectively, especially after exercise. However, portion control is still important for overall calorie management.

Contributes to Red Blood Cell Formation and Nerve Function

This food is a good source of vitamin B12, providing 14% of the Daily Value per 100g. Vitamin B12 is vital for the formation of red blood cells, which carry oxygen throughout the body, and for maintaining healthy nerve function. A deficiency in B12 can lead to fatigue and neurological issues. As B12 is primarily found in animal products, chicken thigh is a valuable component of a balanced diet for those who consume meat. While important, B12 intake should be considered as part of a broader nutrient strategy.

Aids in Immune Function and Wound Healing

Chicken thigh provides a significant amount of zinc, offering 22% of the Daily Value per 100g. Zinc is an essential trace mineral that plays a crucial role in immune system function, helping the body fight off infections. It is also involved in cell growth and division, making it important for wound healing and maintaining skin integrity. Including zinc-rich foods like chicken thigh can help ensure adequate intake to support these vital bodily processes. It's important to consume a variety of zinc sources for optimal health.

Supports Bone Health

Chicken thigh contributes to bone health through its phosphorus content, a mineral that works in conjunction with calcium to build strong bones and teeth. While calcium is often highlighted for bone health, phosphorus is equally critical for bone mineralization and density. The magnesium content (5% DV per 100g) also plays a role in bone structure and regulating calcium levels. Ensuring adequate intake of these minerals through foods like chicken thigh supports the skeletal system throughout life. A balanced diet with various mineral sources is key for long-term bone strength.

Promotes Satiety and Weight Management

The high protein content of skinless chicken thigh, at 26g per 100g, can significantly contribute to feelings of satiety. Protein is known to be the most satiating macronutrient, meaning it helps you feel fuller for longer, which can reduce overall calorie intake and support weight management efforts. Including lean protein sources like chicken thigh in meals can help prevent overeating and snacking between meals. While beneficial for satiety, overall calorie intake and physical activity remain crucial for weight management.

How to eat it

Skinless chicken thigh is a versatile and flavorful protein source commonly used in a wide array of American dishes. Its slightly higher fat content compared to breast meat keeps it moist and tender during cooking, making it suitable for various preparations like grilling, baking, braising, or stir-frying. It pairs well with vegetables, grains, and legumes, forming the centerpiece of a balanced meal. A typical serving size is around 3 ounces, providing a substantial amount of protein.

For optimal flavor and texture, marinate chicken thighs for at least 30 minutes before cooking; acidic marinades can also help tenderize the meat.
Always cook chicken thigh to an internal temperature of 165°F (74°C) to ensure food safety and prevent foodborne illness.
Pair cooked chicken thigh with a generous serving of non-starchy vegetables and a small portion of whole grains for a nutritionally complete meal.
Consider shredding cooked chicken thigh for use in tacos, salads, or sandwiches as a lean protein boost.
To reduce fat content further, trim any visible fat before cooking, although skinless chicken thigh is already a leaner option.
Things to keep in mind

For most healthy adults, skinless chicken thigh is a safe and nutritious food with no widely documented cautions at normal serving sizes. Individuals with a diagnosed allergy to chicken meat, though rare, should obviously avoid it. As with all meats, proper handling and cooking to an internal temperature of 165°F (74°C) are crucial to prevent foodborne illness from bacteria like Salmonella or Campylobacter. There are no known significant drug interactions or specific populations for whom chicken thigh is uniquely problematic, beyond general dietary considerations for conditions like kidney disease, where protein intake might need to be monitored by a healthcare professional.

Reader questions
Is skinless chicken thigh healthy?
Yes, skinless chicken thigh is considered a very healthy food, scoring 85/100 on FoodScore. It is an excellent source of lean protein, providing 26g per 100g, and is rich in essential micronutrients like zinc and vitamin B12. Its favorable fat profile, with only 3g of saturated fat per 100g, further contributes to its nutritional value. It is also a minimally processed whole food.
Is skinless chicken thigh good for weight loss?
Skinless chicken thigh can be a beneficial food for weight loss due to its high protein content. Protein promotes satiety, helping you feel full longer and potentially reducing overall calorie intake. With 26g of protein per 100g and 209 calories, it offers a good protein-to-calorie ratio. Pairing it with vegetables can create a filling, lower-calorie meal.
Is skinless chicken thigh processed?
No, skinless chicken thigh is classified as a NOVA 1 food, meaning it is unprocessed or minimally processed. This indicates that it is a whole food that has not undergone significant industrial processing, retaining its natural nutritional integrity. Choosing minimally processed foods is a key recommendation in dietary guidelines.
How should I cook skinless chicken thigh to keep it healthy?
To keep skinless chicken thigh healthy, opt for cooking methods that don't add excessive fat, such as grilling, baking, broiling, or air-frying. Use healthy cooking oils sparingly, and season with herbs, spices, and citrus instead of high-sodium sauces. Always cook to an internal temperature of 165°F (74°C) for safety.
What can I use as an alternative to chicken thigh?
If you're looking for alternatives, other lean protein sources include chicken breast, turkey thigh, or pork tenderloin. For a plant-based option, consider firm tofu, tempeh, or seitan, which can offer similar texture and protein content in many recipes. The best alternative depends on your dietary needs and the specific dish.
Does chicken thigh contain a lot of sodium?
No, natural skinless chicken thigh is low in sodium, containing only 95mg per 100g. This is a relatively small amount and contributes minimally to your daily sodium intake. However, be mindful that preparing chicken thigh with marinades, brines, or processed sauces can significantly increase its sodium content.
Is chicken thigh good for heart health?
Yes, skinless chicken thigh can be part of a heart-healthy diet. It has a favorable fat profile, with only 3g of saturated fat per 100g and no trans fat. Choosing lean protein sources like this, especially when prepared without excessive added fats, aligns with recommendations to reduce intake of unhealthy fats for cardiovascular well-being.

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Data & references

Sources: USDA FoodData Central · FDA Nutrition Facts labelUpdated 2026-04-20