Chicken Thigh Nutrition: Calories, Protein and Why It Isn’t Worse Than Breast

Chicken thighs got unfairly demoted during the 1990s low-fat era. In 2026 the science is clear: thighs are a nutritionally excellent protein, with only modestly more fat than breast and significantly more iron, zinc and selenium. Here is exactly what’s in a Canadian chicken thigh.

Calories and macros (per 100 g, boneless skinless, roasted)

Calories: 209.

Protein: 26 g.

Fat: 11 g (of which 3 g saturated).

Carbs: 0 g.

For comparison, a 100 g roasted chicken breast is about 165 calories, 31 g protein, 3.6 g fat.

Vitamins and minerals

Chicken thigh is higher than breast in iron, zinc, B12 and selenium. A single 150 g thigh provides 15–20% of daily iron and 30%+ of daily zinc and selenium.

It’s also richer in the amino acids glycine and taurine, which are less common in breast meat.

How thigh and breast compare

Per 100 g, thigh has 44 more calories and 7 g more fat than breast.

Per gram of protein, thigh is only 1 calorie denser than breast.

Cost: thighs are typically 30–40% cheaper per kilo than breast at Canadian grocery stores.

Cooking forgiveness: thighs can’t dry out the way breast can.

How to cook thighs for weekday dinners

Sheet-pan thighs: 200 g thigh seasoned with olive oil, salt, paprika and lemon, roasted at 200°C / 400°F for 22–25 minutes. Internal temp 74°C / 165°F.

Air-fryer thighs: same seasoning, 200°C / 400°F for 18 minutes, skin-side up last 4 minutes for crispy skin.

Braised thighs: bone-in thighs, simmered in tomato + olives or coconut milk + ginger for 35 minutes.

Canadian buying tips

Boneless skinless thigh is the best value — usually $8–12 per kg on sale at Loblaws, Sobeys and No Frills.

Bone-in skin-on thigh has the best flavour; save for slow-roast nights.

Frozen thighs from Costco (Kirkland Signature) and air-chilled options from Yorkshire Valley or Rowe Farms are reliably high quality.

The bottom line

Chicken thigh is nutritionally excellent, cheaper than breast, and nearly impossible to overcook. It deserves a standing spot on your weekday rotation.

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