The short answer
100 g of chicken thigh (raw) has 18.2 g of protein and 200 kcal.1 That's about 37% of the 50 g of protein ICMR-NIN suggests a day for a 60 kg adult.2
Nutrition in 100 g of chicken thigh
| Per 100 g | Amount |
|---|---|
| Energy | 200 kcal (836 kJ) |
| Protein | 18.2 g ± 0.6 |
| Fat | 14.2 g |
| Carbohydrate | 0 g |
| Fibre | 0 g |
| Water | 67.6 g |
These figures are for raw chicken thigh, edible part, without bone. Cooking drives out water, so cooked chicken has more protein per 100 g than raw. Weigh it raw for an accurate count.
How much chicken thigh for your protein?
The amounts below are worked out from IFCT's figure of 18.2 g per 100 g. To see how chicken thigh fits into a whole day, add it in the day builder.
| To get | Eat about | Calories |
|---|---|---|
| 10 g of protein | 55 g (raw weight) | 110 kcal |
| 20 g of protein | 110 g (raw weight) | 220 kcal |
| 30 g of protein | 165 g (raw weight) | 330 kcal |
How chicken thigh compares
Chicken thigh has more protein per 100 g than 67% of the 542 foods in IFCT 2017. Here it is beside the other chicken and poultry we cover:
| Chicken and poultry | Protein / 100 g | kcal | From protein |
|---|---|---|---|
| Chicken breast | 21.8 g | 168 | 53% |
| Chicken liver | 21.6 g | 124 | 71% |
| Chicken leg | 19.4 g | 191 | 41% |
| Chicken thigh | 18.2 g | 200 | 37% |
Other foods with similar protein: flaxseeds (18.6 g), tilapia (18.5 g), almonds (18.4 g), catla (17.9 g), sardine (17.9 g). For more protein per 100 g, try soybean (37.8 g), tuna (24.5 g), masoor dal (24.4 g). See every food on one protein chart.
Protein quality
Chicken, like other meat, has complete protein: all the essential amino acids in good proportions.3 Lean cuts such as skinless breast give the most protein for the fewest calories.
Common questions
How much protein is in 100 g of chicken thigh?
18.2 g, according to the Indian Food Composition Tables 2017 from ICMR-NIN. That's for raw chicken thigh, per 100 g of the edible part. 100 g also gives 200 kcal.
How much chicken thigh gives 20 g of protein?
About 110 g (raw weight). That's roughly 40% of the 50 g a day ICMR-NIN suggests for a 60 kg adult.
Is chicken thigh a good source of protein?
37% of its calories come from protein, and it has more protein per 100 g than 67% of the 542 foods in IFCT 2017. Chicken, like other meat, has complete protein: all the essential amino acids in good proportions.
Is this for raw or cooked chicken thigh?
Raw, edible part, without bone. Cooking drives out water, so 100 g of cooked chicken thigh has more protein than 100 g raw. If you weigh it cooked, your count will come out low.
References
- Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition (ICMR), Hyderabad. nin.res.in. Read through the open-data copy by Subhajit Sahu (ifct2017, MIT licence).
- ICMR-National Institute of Nutrition. Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements. 2020. nin.res.in
- WHO/FAO/UNU Expert Consultation. Protein and amino acid requirements in human nutrition. WHO Technical Report Series 935, 2007. who.int