Chicken Thigh Nutrition Facts: A Guide to Its Nutritional Value

Chicken thigh nutrition facts reveal a treasure trove of essential nutrients, making it a valuable addition to a balanced diet. This comprehensive guide delves into the macronutrient composition, calorie content, protein quality, health benefits, and cooking methods of chicken thigh, providing insights that empower you to make informed dietary choices.

From its protein-rich content to its potential health benefits, chicken thigh offers a versatile and nutritious option for meat-lovers.

Nutritional Composition: Chicken Thigh Nutrition Facts

Chicken thigh is a nutrient-rich food source that provides a balanced macronutrient profile and an array of essential vitamins and minerals.

The macronutrient composition of chicken thigh per 100 grams (3.5 ounces) is as follows:

• Protein: 26 grams
• Fat: 15 grams
• Carbohydrates: 0 grams

Chicken thigh is an excellent source of protein, providing essential amino acids for muscle growth and repair. It is also a good source of healthy fats, including monounsaturated and polyunsaturated fats, which support heart health and reduce inflammation.

Vitamins and Minerals

Chicken thigh is a rich source of vitamins and minerals, including:

• Vitamin B3 (niacin): Supports energy metabolism and nervous system function.
• Vitamin B6 (pyridoxine): Involved in amino acid metabolism and red blood cell production.
• Vitamin B12 (cobalamin): Essential for red blood cell formation and nervous system function.
• Iron: Necessary for oxygen transport and red blood cell production.
• Zinc: Supports immune function and wound healing.
• Selenium: An antioxidant that protects cells from damage.

These vitamins and minerals contribute to overall health and well-being, making chicken thigh a nutritious addition to a balanced diet.

Calorie and Fat Content

Chicken thigh is a nutrient-dense cut of poultry, providing a substantial amount of calories and fat. Compared to other poultry options, chicken thigh has a higher calorie and fat content.

In terms of fat composition, chicken thigh contains a mix of saturated, unsaturated, and cholesterol.

Chicken thighs are a great source of protein, vitamins, and minerals. If you’re looking for a delicious and healthy way to cook chicken thighs, try making teriyaki chicken in oven . This dish is easy to make and packed with flavor.

Plus, it’s a great way to get your daily dose of protein. So next time you’re looking for a healthy and delicious meal, give teriyaki chicken in oven a try. You won’t be disappointed!

Saturated Fat, Chicken thigh nutrition facts

• Chicken thigh contains approximately 2.5 grams of saturated fat per 3-ounce serving, which accounts for about 13% of the daily recommended intake.
• Saturated fat is a type of fat that can raise LDL cholesterol levels, which is considered the “bad” cholesterol.

Unsaturated Fat

• Chicken thigh is also a good source of unsaturated fats, including monounsaturated and polyunsaturated fats.
• Monounsaturated and polyunsaturated fats are considered “good” fats because they can help lower LDL cholesterol levels and raise HDL cholesterol levels, which is considered the “good” cholesterol.

Cholesterol

• Chicken thigh contains approximately 70 milligrams of cholesterol per 3-ounce serving, which is about 23% of the daily recommended intake.
• Cholesterol is a type of fat that is essential for various bodily functions, but high levels of cholesterol can increase the risk of heart disease.

Protein Quality

Chicken thigh protein is a high-quality protein, meaning it contains all the essential amino acids that the body needs. It has a biological value of 80%, which is comparable to other animal-based protein sources such as beef, pork, and fish.

The amino acid profile of chicken thigh protein is also well-balanced, with a good amount of all the essential amino acids. This makes it a good choice for people who are looking to build muscle or maintain a healthy weight.

Comparison to Other Protein Sources

The protein quality of chicken thigh is comparable to other animal-based protein sources. Here is a table comparing the biological value of different protein sources:

As you can see, chicken thigh protein has a higher biological value than beef and pork, but a lower biological value than fish. However, it is still a good source of high-quality protein.

Health Benefits

Consuming chicken thigh can offer various health benefits, including supporting muscle growth and reducing inflammation. Chicken thigh is a rich source of protein, which is essential for building and maintaining muscle mass. Additionally, it contains anti-inflammatory compounds that may help reduce inflammation throughout the body.

Muscle Growth

• Chicken thigh is a high-protein food, providing approximately 25 grams of protein per 3-ounce serving.
• Protein is essential for muscle growth and repair, making chicken thigh a valuable food for individuals looking to build or maintain muscle mass.
• Consuming adequate protein supports muscle protein synthesis, the process by which new muscle tissue is created.

Anti-inflammatory Properties

• Chicken thigh contains compounds such as carnosine and anserine, which have antioxidant and anti-inflammatory properties.
• These compounds may help reduce inflammation throughout the body, which has been linked to various chronic diseases.
• Consuming chicken thigh as part of a healthy diet may contribute to reducing inflammation and improving overall health.

Cooking Methods and Impact on Nutrition

The cooking method you choose for chicken thigh can significantly influence its nutritional value. Some methods preserve nutrients better than others.

For optimal nutrient retention, opt for healthier cooking methods such as:

Baking

• Baking chicken thigh at a moderate temperature (350-375°F) helps retain moisture and nutrients.
• It minimizes the formation of harmful compounds associated with high-heat cooking methods.

Grilling

• Grilling chicken thigh over medium heat allows for even cooking and helps preserve nutrients.
• Avoid overcooking, as this can lead to nutrient loss and dryness.

Roasting

• Roasting chicken thigh in the oven at a high temperature (400-425°F) helps create a crispy skin while retaining moisture.
• Use a roasting rack to prevent the chicken from sitting in its own juices, which can lead to nutrient loss.

Stewing

• Stewing chicken thigh in a flavorful broth helps extract nutrients from the meat.
• The resulting broth can be used to create nutritious soups and stews.

Portion Size and Serving Suggestions

To align with nutritional guidelines, a recommended serving size for chicken thigh is 3 ounces (85 grams) cooked, which provides approximately 180 calories.

Incorporating chicken thigh into a balanced diet can be achieved through creative and healthy recipe ideas:

Grilled Chicken Thighs with Roasted Vegetables

• Marinate chicken thighs in a mixture of olive oil, lemon juice, garlic, and herbs.
• Roast vegetables such as broccoli, carrots, and potatoes on a separate sheet pan.
• Grill chicken thighs until cooked through and pair with roasted vegetables for a complete meal.

Chicken Thigh Stir-Fry

• Cut chicken thighs into bite-sized pieces and stir-fry in a heated pan with olive oil.
• Add your favorite vegetables such as broccoli, carrots, and bell peppers.
• Season with soy sauce, garlic, and ginger for a flavorful stir-fry.

Chicken Thigh Tacos

• Shred or dice cooked chicken thighs and season with taco seasoning.
• Fill small tortillas with chicken, salsa, guacamole, and other desired toppings.
• Enjoy as a quick and easy meal.

Final Review

In conclusion, chicken thigh stands as a nutritional powerhouse, offering a rich source of protein, vitamins, and minerals. Its versatility in cooking methods allows for a wide range of culinary creations. By incorporating chicken thigh into your meals, you can reap its health benefits and enjoy its delicious flavor.