Chicken thighs are a tasty and relatively low-calorie source of protein, making them a popular choice among health-conscious eaters everywhere. A cooked chicken thigh without skin contains about 109 calories. If the thigh has skin, the calorie count increases to about 135 calories for raw and 181 calories for cooked.
In addition to the relatively low-calorie count, chicken thighs also offer a range of nutritional benefits. Chicken thighs are a great source of protein, with one cooked chicken thigh providing about 14 grams of protein or 28 percent of the daily recommended value. They are also a good source of healthy fats, providing 6 grams of fat, 1 gram of saturated fat, and 2 grams of monounsaturated fat.
Chicken thighs are a good source of phosphorus, selenium, and vitamins B3 and B6. They also contain a significant amount of iron, with one cooked thigh providing about 11 percent of the daily recommended value.
Chicken thighs are a popular protein-rich food that can be cooked in a variety of ways. They are a great source of essential nutrients that can help improve overall health. From helping reduce inflammation to being a good source of energy, there are many health benefits of eating chicken thighs.
What is the nutritional value of chicken thighs?
The nutrient value of 70 g of chicken thighs according to the United States Department of Agriculture (USDA) is as follows:
Calories: 138
Protein: 16.9 g
Fat: 7.5 g
Selenium: 16.2 mcg
Sodium: 234 mg
Sugar: 0 g
Niacin: 3.8 mg
What are the health benefits of chicken thighs?
1. Source of healthy protein
Chicken thighs are an excellent source of protein, which is essential for building and maintaining muscles, bones, and healthy skin. Protein also plays a role in providing energy and helping with digestion.
2. Rich in essential vitamins and minerals
Chicken thighs are a good source of a variety of essential vitamins and minerals, such as iron, zinc, and vitamin B6. Iron is essential for producing red blood cells and transporting oxygen around the body. Zinc helps support the immune system and is necessary for healthy cell growth. Vitamin B6 is important for brain health and helps break down carbohydrates and fats.
3. High in healthy fats
Chicken thighs contain healthy fats, such as polyunsaturated and monounsaturated fats. These types of fats can help reduce inflammation, lower cholesterol levels, and improve heart health.
4. Good source of choline
Choline is an essential nutrient that helps keep the brain, heart, and muscles healthy. Chicken thighs are a good source of choline, which is important for nerve function, muscle control, and cell membrane health.
5. Increases energy levels
Chicken thighs are a good source of energy, providing the body with the fuel it needs to stay active and energised. They can help boost energy levels and reduce fatigue.
What are some risks associated with chicken thighs?
There are potential risks associated with eating chicken thighs. The primary risk associated with eating chicken thighs is food poisoning. If not cooked properly, chicken thighs can contain bacteria such as Salmonella, Campylobacter, and E. coli. These bacteria can cause serious illness if ingested, including high fever, abdominal cramps, and vomiting. To reduce the risk of food poisoning, it is important to make sure chicken thighs are cooked thoroughly, with an internal temperature of 165 degrees Fahrenheit.
Another risk of eating chicken thighs is the potential for allergy. People with allergies to feathers, eggs, and other poultry products may experience an allergic reaction when eating chicken thighs. Symptoms of an allergic reaction include hives, skin rashes, and difficulty breathing. If you are allergic to poultry products, it is important to avoid eating chicken thighs.
Eating chicken thighs may also increase your risk of high cholesterol. To reduce your risk of heart disease, it is important to limit your consumption of chicken thighs and opt for leaner cuts of chicken.
Finally, chicken thighs can also increase your risk of exposure to environmental toxins. Chickens are known to absorb environmental toxins from their environment, which can then be passed on to humans when eaten. To reduce your risk of exposure, it is important to purchase organic or free-range chicken thighs.
What is the healthiest way to cook chicken thighs?
1. Baked or roasted chicken thighs
Baking or roasting chicken thighs is a simple way to make a healthy and delicious meal. Start by preheating your oven to 375 degrees Fahrenheit. Arrange the thighs on a baking sheet lined with parchment paper and season them with salt, pepper, and herbs or spices. Bake for 30 minutes or until the internal temperature reaches 165 degrees Fahrenheit.
2. Grilled chicken thighs
Grilling chicken thighs is another great way to make a healthy and tasty meal. Preheat your grill to medium-high heat. Place the chicken thighs on the grill and season with salt, pepper, and herbs or spices. Grill for about 10 minutes, flipping once halfway through. Grill until the internal temperature reaches 165 degrees Fahrenheit.
3. Skillet-seared chicken thighs
Skillet-searing chicken thighs is a great way to get a crispy, flavorful outer layer while keeping the inside juicy. Heat a large skillet over medium-high heat and add a tablespoon of oil. Season the chicken thighs with salt, pepper, and herbs or spices. Place the thighs in the skillet and cook for about 10 minutes, flipping once halfway through. Cook until the internal temperature reaches 165 degrees Fahrenheit.
Frequently Asked Questions
Why are chicken thighs so fattening?
Chicken thighs are higher in fat than chicken breasts because they contain more saturated fat and calories.
Is eating chicken thighs daily good?
Eating chicken thighs daily may provide a variety of vitamins and minerals beneficial to overall health. However, due to the high-fat content of chicken thighs, eating them daily could lead to an excessive intake of saturated fat and cholesterol. Therefore, it is recommended to limit regular consumption of chicken thighs to a few times a week and to opt for leaner cuts of chicken (breast, tenderloin, etc.) when possible.
Is chicken thigh the healthiest meat?
No, chicken thighs are not the healthiest meat.
Are chicken thighs more fattening than chicken breasts?
The difference is usually not very significant. Both are low in saturated fat but contain a significant amount of monounsaturated fat and polyunsaturated fat. These types of fats are beneficial for overall health.
Is chicken thigh okay for weight loss?
Yes, chicken thigh can be added to your weight loss plan, but be sure to eat it in moderate amounts because it has more fat and calories.
