How much protein is in chicken thigh?
Cooked chicken thigh meat provides about 25 to 26 g of protein per 100 g. One cooked thigh commonly supplies about 20 to 28 g, but size, skin, bone and whether you weigh it raw or cooked can change the estimate.
Key takeaways
- Cooked chicken thigh meat has about 25 to 26 g of protein per 100 g.
- A typical cooked thigh provides roughly 20 to 28 g, depending on its edible weight.
- Raw and cooked figures differ mainly because cooking removes water.
- Bone should not be included in the weight used for protein calculations.
- Skin changes calories much more than it changes the total protein in the meat.
Chicken thigh is a high-protein food, but the answer changes with the number on the scale. Cooked thigh meat provides about 25 to 26 g of protein per 100 g. A whole bone-in thigh weighs more than the meat you actually eat, so counting the package weight can overstate protein.
Protein in chicken thigh per 100 g
- 26 gChicken thigh meat, cooked100 g
- 19 gChicken thigh meat, raw100 g
- 21 gCooked edible meat80 g
- 31 gCooked edible meat120 g
These estimates refer to edible meat. A bone-in thigh may weigh 130 g on the plate while providing substantially less than 130 g of meat.
Protein in one chicken thigh
There is no fixed nutritional unit called one thigh. Birds and retail cuts vary. A useful range for a medium cooked thigh is about 20 to 28 g of protein.
| Cooked edible meat | Approximate protein |
|---|---|
| 70 g | 18 g |
| 80 g | 21 g |
| 100 g | 26 g |
| 120 g | 31 g |
If the thigh is bone-in, weigh it before eating and weigh the bone and scraps afterward. The difference is the edible portion. For a quick estimate, multiply cooked meat weight by 0.26.
Raw versus cooked chicken thigh
Raw thigh meat is roughly 19 g protein per 100 g, while cooked meat is close to 26 g. Cooking has not added protein. It removes water, leaving the same protein in a lighter piece of meat.
Use the raw database entry when you weigh raw chicken. Use the cooked entry when you weigh the cooked meat. Mixing the two is the easiest way to overcount.
Skinless versus skin-on
Skin adds fat and calories, so skin-on thigh usually provides less protein per calorie. It does not make the meat low in protein. If you eat the skin, use a skin-on entry or the package label. If you discard it, log the edible meat only.
For a leaner comparison, chicken breast provides more protein per calorie. Thigh can still be the more useful choice when its price, flavour and forgiving texture make it easier to eat consistently.
What number should you log?
- Weighed cooked edible meat: 26 g per 100 g.
- Weighed raw boneless meat: 19 g per 100 g.
- One medium cooked thigh without a weight: about 24 g.
Use the package label when available because added solution, trimming and preparation can change the value. If you have a whole leg rather than a single thigh, use the chicken leg protein guide.
More questions about Protein in food
How much protein is in one chicken thigh?
A medium cooked thigh usually provides about 20 to 28 g of protein. Weigh the cooked edible meat after removing the bone and use about 0.26 g of protein per gram of meat.
How much protein is in 100 g of chicken thigh?
About 25 to 26 g in cooked thigh meat. Raw thigh is less concentrated per 100 g because it contains more water.
Does chicken thigh skin contain protein?
The skin contains a little protein, but its main nutritional effect is adding fat and calories. Removing it does not remove the protein held in the thigh meat.
