Chicken thigh macros: calories, protein, fat, carbs
USDA macros — Chicken thigh, raw
Numbers come from the same database the tool uses, so the blog and the Solver never disagree.
| Per | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| 100 g | 121 | 19.7 g | 4.1 g | 0 g |
| 1 raw thigh, boneless skinless (82 g) | 99 | 16.2 g | 3.4 g | 0 g |
| 4 oz raw (113 g) | 137 | 22.3 g | 4.7 g | 0 g |
| 6 oz raw (170 g) | 206 | 33.5 g | 7 g | 0 g |
Boneless, skinless chicken thigh sits in a sweet spot for serious macro trackers: more flavor and forgiveness than chicken breast, more protein-per-calorie than most red meat, and cheap enough to meal-prep without thinking about it.
How chicken thigh fits a high-protein day
Per 100 grams raw, boneless skinless chicken thigh is mostly protein and water with a moderate amount of fat. Once you weigh it out, the numbers slot cleanly into a daily macro budget — no surprises, no hidden carbs, no fiber to subtract.
If you usually plan around chicken breast, expect roughly 30–40% more fat per gram from thigh, and slightly fewer calories than you'd get from a comparable cut of beef. Cooking shrinks the weight by about 25%, so 113 g raw lands at roughly 85 g cooked.
When to reach for thigh instead of breast
- You have fat budget to spend. Thigh's extra fat carries flavor, so you can dial back oil in the pan.
- You're meal-prepping for several days. Thigh stays tender after reheating. Breast doesn't.
- You want fewer ingredients. Salt, pepper, a hot pan — done.
Useful pairings when you have macros left
If your protein is on track and you still have calories left, a starch alongside the thigh (rice, potato, tortilla) closes the loop on a meal without pushing fat higher. If you're tight on calories and need more protein, add a side of cottage cheese or Greek yogurt instead of doubling the protein on the plate.