Updated 30 September 2026
Chicken thighs are juicier and more forgiving than breast, and they cost less, but how do chicken thigh calories compare? The short answer is that a skinless thigh is only a little higher in calories than breast. Most of the difference comes from the skin. Here is how the numbers work, per 100g and per thigh, so you can fit thighs into your plan.
Quick answer: raw, boneless, skinless chicken thigh meat has roughly 115–145 kcal and 18.5–20g of protein per 100g, depending on how much fat is left on. Leaving the skin on adds noticeably more fat and calories. A typical skinless thigh fillet weighs 90–120g raw, so it has roughly 110–170 kcal.
The figures in this guide are typical values from published food composition databases, including the UK's CoFID (McCance and Widdowson's composition of foods) and similar national datasets. Individual pieces vary, so use them as a guide and check pack labels where given.
Chicken thigh calories per 100g
| Chicken thigh (raw) | Calories per 100g (typical) | Protein per 100g (typical) |
|---|---|---|
| Boneless, skinless meat | about 115–145 kcal | about 18.5–20g |
| Skin on | noticeably higher: skin is mostly fat | a little lower per 100g |
| Chicken breast, skinless (for comparison) | about 105–120 kcal | about 24g (CoFID) |
Cooking removes water, so cooked meat has more calories and protein per 100g than raw, even though the piece itself hasn't gained anything. That is why the numbers you see online vary so much. Always check whether a figure is raw or cooked.
Boneless vs bone-in thighs
The bone doesn't add calories, it just adds weight. So if you weigh a bone-in thigh, a chunk of the weight is bone you won't eat. A good rule of thumb is that roughly a quarter to a third of a bone-in, skin-on thigh is bone and skin. For tracking, weigh the meat you actually eat, or weigh boneless skinless thighs raw.
- Boneless, skinless: easiest to track, and quick to cook.
- Bone-in, skin on: more flavour and crisp skin. Remove the skin after cooking if you want the leaner option.
Our Chicken Thighs 900g-1.1kg (Frozen) (£5.29) and the 2kg Chicken Thigh Value Pack (£8.99) are the bone-in options for roasting and barbecuing.
Chicken thigh vs chicken breast
- Protein: breast has more, at about 24g per 100g raw, against around 19g for thigh.
- Fat: thigh has more, which is why it stays juicy and is harder to overcook.
- Calories: skinless thigh is a little higher than breast. Skin-on thigh is considerably higher.
- Cost: thighs are usually cheaper per kilo.
If you are cutting, breast gives you the most protein for the fewest calories (see how much protein is in chicken breast). If you are bulking, maintaining, or just want dinner to taste good, thighs are a great choice. Plenty of people mix both.
Does cooking method change the calories?
The meat itself doesn't change much. What you add does:
- Air fryer, grill or oven with a light spray of oil adds very little. See chicken thighs in the air fryer.
- Pan-frying in a tablespoon of oil adds about 100 kcal to the pan.
- Crispy skin keeps most of its fat.
- Sauces and marinades: sticky glazes add sugar. Check the label on marinated packs.
How to cook thighs for meal prep
Roast boneless thighs at 200°C (180°C fan) for 20–25 minutes, or bone-in thighs for 35–40 minutes, until steaming hot throughout with no pink meat and clear juices, as the Food Standards Agency advises. Cool them quickly, then refrigerate them in portions for up to two days, or freeze them. See meal-prep chicken thighs for four nights and how to cook boneless chicken thighs.
Fitting chicken thighs into a high-protein week
Thighs work best where their extra richness is a bonus rather than a cost. Try them in curries, traybakes, stir-fries and on the barbecue, where breast can dry out. A simple split many people use is breast for the lunches you prep in bulk, and thighs for dinners you cook fresh. Two medium skinless thighs give you close to 40g of protein. Pair them with rice or potatoes and a big portion of vegetables for a balanced plate. If you are tracking closely, weigh the cooked meat and use a cooked value from the same database each time, so your numbers stay consistent from week to week.
Protein per thigh, roughly
| Thigh size (raw, skinless, boneless) | Approximate protein | Approximate calories |
|---|---|---|
| Small, 80g | about 15g | about 90–115 kcal |
| Medium, 100g | about 19g | about 115–145 kcal |
| Large, 130g | about 25g | about 150–190 kcal |
Browse our chicken thighs and drumsticks, lean meat and the whole chicken range.
Chicken thigh calories FAQs
How many calories are in a chicken thigh?
A medium boneless, skinless chicken thigh (about 100g raw) has roughly 115–145 kcal. Skin-on thighs are higher, because the skin is mostly fat.
How much protein is in a chicken thigh?
Roughly 18.5–20g per 100g of raw skinless thigh meat, so about 19g in a medium 100g thigh.
Are chicken thighs healthy?
Yes. Skinless thighs are a good source of protein with only moderately more fat than breast. For the leanest option, remove the skin and cook with minimal oil.
Is chicken thigh or breast better for weight loss?
Breast has more protein and fewer calories per 100g, so it is slightly better for a strict cut. Skinless thighs are still a good lean choice and many people find them more satisfying.
Do bone-in thighs have more calories?
No. The bone adds weight, not calories. Weigh the meat you eat, or weigh boneless thighs raw, for accurate tracking.