Chicken Thigh — 209 kcal

Chicken thigh is the unsung hero of the poultry world — juicier, more forgiving, and packed with richer flavor than its leaner cousin the breast. At 209 kcal per 100 g, it provides 26 g of protein and 10.9 g of fat, giving it a luscious mouthfeel that survives reheating, slow-cooking, and even mild overcooking without turning dry. Professional chefs overwhelmingly prefer thighs for braised dishes, curries, and grilling precisely because the intramuscular fat keeps the meat tender and flavorful under sustained heat.

What's Inside

Pantothenic acid (vitamin B5) is notably high at 1.12 mg per 100 g — about 22% of the Daily Value — feeding the coenzyme A pathway that sits at the metabolic crossroads of fat, carbohydrate, and protein utilization. Niacin (6.73 mg, 42% DV) drives the NAD+ cycle essential for energy production and DNA repair. Vitamin B6 (0.36 mg) supports hemoglobin synthesis and amino acid metabolism, while vitamin B12 (0.33 mcg) maintains nerve function and red blood cell health. Selenium (22.5 mcg, 41% DV) activates glutathione peroxidase, one of the body's primary antioxidant enzymes, and phosphorus (195 mg) partners with potassium (222 mg) for bone integrity and electrolyte balance. Zinc (2.13 mg) supports immune response and wound healing, while iron (1.26 mg) in the heme form ensures efficient oxygen delivery. Riboflavin (0.2 mg) assists mitochondrial energy conversion. Cholesterol is higher than breast at 135 mg per 100 g, reflecting the greater fat content but still within normal dietary ranges. Magnesium (23 mg) supports muscle and nerve function.

Getting It Right

Start bone-in, skin-on thighs skin-side down in a cold pan, then turn the heat to medium — this renders the subcutaneous fat slowly, producing glass-shatteringly crispy skin in about 8-10 minutes. Flip and finish in a 200 °C (400 °F) oven for 20 minutes until the internal temperature hits 74 °C (165 °F). For boneless thighs in stir-fries or curries, cut against the grain into bite-sized pieces for the most tender texture. Chicken thighs excel in marinades with yogurt (which tenderizes via lactic acid), citrus, soy sauce, or buttermilk. They are the ideal choice for slow-cooker recipes because they hold their shape and moisture over hours of gentle heat. Season boldly — thigh meat stands up to cumin, paprika, harissa, garam masala, and lemongrass far better than breast. Refrigerate raw thighs for up to two days; frozen, they keep for up to nine months.