Meat · Poultry

Chicken Thigh

Health
ScoreA

Chicken thigh is a nutrient-dense poultry cut providing 26g of complete protein per 100g along with bioavailable micronutrients including selenium, niacin, and zinc. It offers superior micronutrient density compared to chicken breast while remaining affordable and versatile.

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Why Chicken Thigh scores 75

Nutrient density27

Protein quality14

Fiber content0

Healthy fats6

Bioactive compounds8

Glycemic impact10

Top nutrients

% Daily Value per 3 oz (85 g)

Selenium 38%Niacin 35%Zinc 22%Vitamin B6 18%Vitamin B12 16%

Nutrition

per_100g

209

Calories

26g

Protein

Carbs

10.9g

Fat

Fiber

Health benefits

Preserves lean muscle mass and supports muscle protein synthesis

strong evidence

Complete protein (26g per 100g) containing all essential amino acids, particularly high in leucine which activates mTOR signaling for muscle protein synthesis

Supports thyroid function and antioxidant defense

strong evidence

High selenium content (24.7 mcg) is incorporated into selenoproteins including glutathione peroxidase, reducing oxidative stress and supporting thyroid peroxidase function

Enhances energy metabolism and supports DNA repair

strong evidence

Niacin (6.5 mg) functions as a coenzyme in NAD+-dependent pathways critical for cellular energy production and DNA maintenance

Strengthens immune function and wound healing

strong evidence

Zinc (2.8 mg) is essential for immune cell development, T-cell function, and collagen synthesis required for tissue repair

Improves micronutrient bioavailability across meals

moderate evidence

Fat content (10.9g) enhances absorption of fat-soluble vitamins and fat-soluble compounds from accompanying vegetables

Pairs well with

·Pair with dark leafy greens (spinach, kale) because fat content enhances absorption of carotenoids and fat-soluble vitamins; iron and vitamin C from greens synergistically improve heme iron bioavailability
·Combine with citrus (lemon, orange) or tomatoes because vitamin C increases absorption of the iron and zinc present in thigh meat
·Serve with whole grains (brown rice, quinoa) because complementary B vitamins and minerals support energy metabolism from the niacin and selenium in chicken
·Cook with garlic and turmeric because organosulfur compounds and curcumin enhance antioxidant status synergistically with thigh's selenium content

Practical tips

·Best timing: Chicken thigh's complete protein and micronutrient profile support multiple metabolic pathways throughout the day. Post-workout timing (within 1-2 hours) is particularly beneficial for muscle protein synthesis; however, the moderate fat and protein content also make it suitable for lunch and dinner to support sustained energy and satiety.
·Remove skin before cooking to reduce saturated fat from ~3.5g to ~1g per 100g if cardiovascular optimization is priority; keep skin for improved satiety if fat content is not a concern
·Store raw thighs at 32-40°F and use within 3-4 days, or freeze up to 9 months; thaw in refrigerator to prevent bacterial growth
·Slow-cook at low temperatures (braising, stewing) to optimize collagen conversion to gelatin while preserving heat-sensitive niacin and selenium
·Purchase bone-in, skin-on thighs when possible—the bone contributes bioavailable minerals and makes flavorful broths rich in amino acids like glycine and proline