ScenarioElla Bianchi
Chicken is a staple in many diets around the world due to its versatility, affordability, and high protein content. A popular cut is the chicken leg, which is both tender and flavorful. However, many people wonder whether to leave the skin on when cooking and eating chicken legs. In this article, we'll look at the calorie differences between skinless and skinless chicken thighs, the nutritional benefits of chicken thighs, and trying out some healthier cooking methods.
Skin or no skin: facts about calories
The main difference between skinless and skinless chicken thighs is the calorie content. The crust adds flavor and crunch, but at the same time increases the caloric and fat content of the dish.
A 100-gram serving of boneless, skinless raw chicken thigh contains about 209 calories, with 26 grams of protein and 11 grams of fat (including 3 grams of saturated fat). On the other hand, a 100-gram serving of raw boneless chicken thigh with skin contains about 250 calories, 23 grams of protein, and 17 grams of fat (including 4.8 grams of saturated fat). As you can see, the presence of the skin increases the caloric value by about 20%, and the fat content by more than 50%.
It's worth noting that these numbers refer to raw chicken legs, and cooking methods can have a significant impact on the final calorie and fat content. For example, roasting chicken legs with the skin on can lead to even more calories and fat, while roasting or grilling can help minimize the impact.
Nutritional value of chicken thighs
Chicken legs are a good source of high-quality protein that helps build and maintain muscle mass, supports the immune system, and aids in tissue repair. They also contain several essential nutrients such as vitamins and minerals. Some of the main nutrients in chicken thighs include:
1.Vitamin B6: This vitamin is essential for brain function, supporting the immune system and red blood cell formation. It also helps the body break down proteins and produce energy.
2.Niacin (Vitamin B3): Niacin is essential for proper metabolism, nerve function and the maintenance of healthy skin. It also helps convert food into energy.
3.Phosphorus: This mineral is essential for bone and tooth health, nerve function, and efficient energy production.
4.Selenium: Selenium is an essential trace mineral that supports the immune system, maintains thyroid health and acts as an antioxidant.
5.Zinc: Zinc is essential for the function of the immune system, wound healing, and to support normal growth and development.
Although skinned chicken thighs contain more fat and calories, they still provide these essential nutrients. However, it's important to balance your overall calorie intake and choose healthier cooking methods to maximize the nutritional benefits of chicken legs.
Healthier methods of cooking chicken legs
There are several cooking methods that will help you enjoy your chicken thighs while minimizing excess calories and fat:
1.Baking: Roasting chicken legs in the oven is an easy and low-fat cooking method. To add flavor without adding calories, marinate the chicken in a mix of herbs, spices and a little oil. Place the chicken legs on a baking sheet and bake in an oven preheated to 190°C for about 30-40 minutes or until the internal temperature reaches 74°C.
2.Grilling: Grilling gives the chicken legs a delicious smoky flavor and helps reduce the fat content. Preheat the grill and cook the chicken legs over medium heat, turning occasionally, for about 30-40 minutes or until the internal temperature reaches 74°C. To keep the chicken moist and flavorful, consider marinating or using seasoning before grilling.
3.Poaching: Poaching is a gentle cooking method where chicken legs are simmered in a flavorful liquid such as broth or water with herbs and spices added. This technique makes the chicken tender and moist while adding minimal fat and calories. Bring the liquid to a slight boil, add the chicken legs and cook for 20-25 minutes or until the internal temperature reaches 74°C.
4.Slow Cooking: Using a slow cooker is an excellent way to cook chicken thighs without adding excess fat. Combine the chicken legs with your choice of vegetables, herbs, spices and a small amount of liquid such as broth, tomato sauce or wine. Cook on low for 6-8 hours or on high for 4-6 hours until the chicken is tender and cooked through.
5.Frying: Stir frying is a quick and healthy method of cooking that uses as little oil as possible. Cut the chicken legs into small pieces and heat a small amount of oil in a wok or large skillet over medium heat. Add chicken and cook, stirring often, for 5-7 minutes or until cooked through. Add vegetables such as peppers, onions and broccoli and cook for another 3-5 minutes. Finish with a low-sodium soy sauce, rice vinegar, and spices for extra flavor.
Skinless chicken thigh recipes
To reap the benefits of chicken legs with less calories and less fat, consider trying some of these skinless chicken thigh recipes:
1.Chicken legs in lemon herbs: Marinate skinless chicken legs in a mixture of lemon juice, minced garlic, chopped fresh herbs (such as parsley, thyme and rosemary) and a little olive oil. We bake or grill as you like.
2.Fried Chicken and Vegetables: Sauté skinless chicken legs with a mix of colorful vegetables such as bell peppers, snow peas, and carrots. Add low-sodium soy sauce, honey, garlic and ginger for a flavorful and nutritious meal.
3.Chicken Thighs with Tomatoes and Olives: Sear skinless chicken legs in a hot pan and simmer in a sauce of crushed tomatoes, pitted olives, capers and fresh basil. Serve with whole wheat pasta or rice for a Mediterranean-inspired dish.
4.Slow cooker chicken curry: Combine skinless chicken legs, chopped onion, diced tomatoes, minced garlic, ginger and your choice of curry spices in a slow cooker. Cook on low for 6-8 hours or on high for 4-6 hours, then serve with steamed brown rice or quinoa.
Chicken legs are a delicious and nutritious choice for any meal, providing essential nutrients and high-quality protein. The crust adds flavor and crunch, but at the same time increases the caloric and fat content. By opting for skinless chicken legs and using healthier cooking methods such as baking, grilling, simmering, slow-cooking, or frying, you can enjoy the benefits of chicken legs without the added calories and fat.
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Ella Bianchi
FAQs
Is it better to cook chicken thighs with or without skin? ›
Keeping the skin on protects your chicken thighs from drying out while they cook, plus it allows for the additional textural treat of crispy, perfectly seasoned skin. Bone-in can be tricky to cut, but the bones help prevent the chicken from drying out.
How many calories in a cooked chicken thigh without skin? ›Chicken thigh: 208 calories
One skinless, boneless, cooked chicken thigh (116 g) contains ( 2 ): Calories: 208. Protein: 28.8 g.
In a 3.5-oz serving of cooked thighs with skin on, a person is consuming 229 calories. Also, they are getting: 25 g of protein.
Are skinless chicken thighs healthy? ›Health Benefits of Chicken Thighs
By not eating the skin, you can slash the fat content by nearly half to 6.8g per serving. In addition to a wonderful macro profile, chicken thighs are also an excellent source of essential micronutrients like iron and zinc in higher quantities than breasts.
Boneless, Skinless Thighs
It's very versatile, and quicker-cooking than bone-in thighs. Since extra butchering was done to remove the bone, this cut is a little more expensive the bone-in thighs. This is the cut that's the easiest swap if you usually use boneless, skinless chicken breast.
If used correctly, chicken skin can provide some health benefits, but you should also eat it in moderation. You can eat chicken with the skin on once a week. When cooked, chicken with the skin absorbs less oil than chicken without the skin. Moreover, chicken with skin makes you eat better and reduces cravings.
How many calories do you save by removing chicken skin? ›According to the National Chicken Council, a 3 1/2-ounce serving of cooked chicken breast with skin on and bone in contains only 34 calories more than its skinless, boneless counterpart. Even if you're really hungry and you double that serving size to a 7-ounce portion, you only save 68 calories by stripping the skin.
What is the nutrition of Chicken Thigh without skin? ›- 164 calories.
- 9 grams fat.
- 2.4 g saturated fat.
- 0 g carbohydrates.
- 20 g protein.
- 20 micrograms selenium.
- 223 milligrams potassium.
- 1.7 mg zinc.
| Chicken Thigh Type | Weight | Calories |
|---|---|---|
| Cooked, Boneless, Skinless | 4 oz | 215 |
| Raw, Bone-In, Skin-On | 4 oz | 250 |
| Cooked, Bone-In, Skin-On | 4 oz | 325 |
| Cooked, Bone-In, Skin Removed | 4 oz | 230 |
One cup of cooked chicken breast without the skin contains 231 calories, and a cup of cooked chicken breast with the skin contains 276 calories. So there's about a 45 calorie difference.
How many calories are in chicken thighs without skin protein? ›
One skinless, boneless, cooked chicken thigh (52 grams) contains 13.5 grams of protein. This is equal to 26 grams of protein per 100 grams (4). Chicken thighs also have 109 calories per thigh, or 209 calories per 100 grams.
How many calories in a 4 oz chicken thigh with skin? ›There are 216 calories in 4 ounces, with bone of cooked Chicken Thigh (Skin Eaten). * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet.
What is the healthiest way to eat chicken? ›A good source of protein, chicken is best for you when baked in the oven or stir fried with your favorite vegetables. Note that the dark meat has a bit more saturated fat and cholesterol. Every Tuesday I answer a question about food or nutrition in New York University's student newspaper, the Washington Square News.
Are skinless chicken thighs bad for cholesterol? ›One medium chicken thigh (skin eaten) has about 60 mg of cholesterol. Removing the skin can help lower its cholesterol content. For example, the same medium-sized chicken thigh without skin has only about 49-51 mg of cholesterol.
Is skinless chicken better than skin? ›It's fine to leave the skin on that broiled or poached chicken breast, because there is very little difference between a 340-gram skin-on piece and a skinless one when it comes to fat content and calories – about 2.5 grams of saturated fat and 50 calories, to be exact.
Why do chefs prefer chicken thighs? ›Any good cook knows that fat is flavor, and that is yet another reason why thighs are superior to breasts. Chicken thighs are a fattier cut of meat, which means they're going to have more intense, rich flavor than their white meat counterparts.
Are skinless chicken thighs as healthy as breasts? ›Chicken breast and Chicken thighs differ in the nutritional value. If you compare the nutrition in both parts of the chicken, chicken breasts are a healthier option. They are low in calories, high in protein, low in fats and saturated fats but high in good cholesterol.
Is rotisserie chicken healthy if you don't eat the skin? ›Is rotisserie chicken healthy without the skin? Some nutritionists suggest eating rotisserie chicken without the skin, in order to cut down on the salt and saturated fat content. However, this doesn't necessarily help you avoid the additives.
Are there any benefits to eating chicken skin? ›Chicken Skin Nutrition
The chicken skin is the outermost covering of the whole chicken, normally removed due to its high-fat content. However, it is a good source of omega-3 and omega-6 fatty acids, proteins, healthy and saturated fats, and other vitamins.
Most fat in chicken skin are unsaturated, which is good for your heart. Although there are also a little saturated fat in chicken skin, it is known that saturated fat can assist in lowering blood pressure and cholesterol levels, as well as regulating hormone. So do not worry about the fat in chicken skin.
Is fried chicken healthier if you take the skin off? ›
Remove the skin, however, and there's a far greater calorie savings for both fried and roasted chicken. A 3.5-ounce serving of fried chicken (white meat) eaten without the skin has 192 calories and 5.5 grams of fat. A similar proportion of roasted chicken has 173 calories and 4.5 grams of fat.
How much nutrition is in a grilled chicken thigh without skin? ›| Name | Amount | Unit |
|---|---|---|
| Energy | 192 | kcal |
| Protein | 24.07 | g |
| Total lipid (fat) | 9.91 | g |
| Carbohydrate, by difference | 0 | g |
Sauteed Chicken Thigh (1 small thigh (yield after cooking, bone and skin removed)) contains 0g total carbs, 0g net carbs, 4.8g fat, 13g protein, and 98 calories.
How many calories in 8 oz cooked boneless skinless chicken thigh? ›There are 372 calories in 8 ounces of boneless Chicken Thigh. Calorie breakdown: 58% fat, 0% carbs, 42% protein.
How many calories are in a boneless Chicken Thigh without skin? ›Our tender chicken thighs are minimally processed with no artificial ingredients. With only 160 calories per serving, they're a nutritious mealtime staple you can feel good about.
What is the fattiest part of the chicken? ›Chicken skin is the fattiest part of the chicken. It contains 41 grams of fat per 100 grams. Even though most of the fat found in chicken is healthy unsaturated fats, you can remove the skin of the chicken to lower the fat content.
Do chicken thighs with skin have carbs? ›Chicken thigh, skin eaten (3 ounce) contains 0g total carbs, 0g net carbs, 11.2g fat, 24g protein, and 203 calories.
What does 4 oz of Chicken Thigh look like? ›What does 4 oz of chicken look like for chicken thighs? A 4 oz chicken thigh is typically about the size of the palm of your hand or a small deck of cards, but it can be slightly larger or smaller depending on the size of the thigh. 4 oz chicken thighs are usually bone-in and skin-on.
How many calories are in chicken skin only? ›Chicken Skin (1 oz, raw (yield after cooking)) contains 0g total carbs, 0g net carbs, 8.1g fat, 4g protein, and 90 calories.
How many calories are in a Chicken Thigh without skin Oz? ›There are 58 calories in 1 ounce of boneless, cooked, skinless Chicken Thigh (Skin Not Eaten).
How many Oz is a Chicken Thigh with skin? ›
Chicken thighs can range in size, but for typical grocery store brands, figure that four bone-in, skin-on thighs will weigh about 1 ½ pounds. But each of those thighs will yield about 2 ½ to 3 ounces of meat (the rest of the weight is skin and bone).
How many calories are in a 12 oz Chicken Thigh without skin? ›There are 422 calories in 12 ounces of boneless Chicken Thigh (Skin Not Eaten).
What is the best way to eat chicken for weight loss? ›If your main aim is weight loss, then the best type of chicken you can opt for is- skinless, boneless chicken breast. Do you know that 3-ounce serving of skinless, boneless chicken breast provides just 140 calories, a whopping 26 grams of protein, and just 3 grams of fat?
What is the healthiest way to eat eggs? ›Overall, shorter and lower-heat cooking methods cause less cholesterol oxidation and help retain most of the egg's nutrients. For this reason, poached and boiled (either hard or soft) eggs may be the healthiest to eat. These cooking methods also don't add any unnecessary calories.
What is the best time to eat chicken? ›Lunch is the best time to consume chicken since meat takes time to digest, and if consumed at night, it can put undue pressure on the digestive system, especially if you sleep immediately after consuming it.
Can diabetics eat skinless chicken thighs? ›Opt for skinless, boneless cuts when choosing chicken for a diabetes-friendly meal. These are lower in fat than their skin-on, bone-in counterparts and will help you keep your fat intake in check. To reduce the carbohydrate content even more, select chicken breasts over other cuts, such as thighs and drumsticks.
Are chicken thighs high in LDL? ›The truth is, chicken by nature has lower cholesterol than any other cut, and lower fat than most cuts. The part of the chicken used for cooking and the method of preparation will determine its cholesterol raising effects. The breast of a chicken has the least cholesterol, followed by the thighs, wings, and legs.
How much cholesterol is in one chicken thigh without the skin? ›thigh, 100 g without skin: 94 mg. leg, 100 g with skin: 93 mg.
Why do people remove skin off chicken? ›"Darker meat has more calories and fat and a more distinctive flavor," Roenigk added. A 3-ounce thigh has 152 calories and 6.7 grams of fat. By removing the skin after cooking, people can maintain the flavor without adding fat. Besides, a cooked chicken with the skin intact is a more desirable-looking dish.
Why buy skinless chicken? ›Boneless, Skinless Chicken Things
They're a bit juicier and more flavorful than breasts and tenders, but still leaner thanks to the lack of skin. Use them in much the same way you use breasts—they hold up well to marinades, too.
What is the best way to cook chicken thighs? ›
Pat chicken thighs dry with a paper towel and season with salt and pepper on a rimmed baking sheet. Arrange skin-side down. Broil for 5 minutes. Flip and broil, until skin is crispy and golden and an instant-read thermometer inserted in the thickest portion registers 165 ºF, 8 to 10 minutes.
Is boneless skinless chicken thighs better than bone in? ›Whether you use boneless or bone-in thighs depends on your preference. For juicier meat, opt for bone-in. For a leaner dinner, go for the boneless. Personally, I prefer boneless as they are less messy to eat and still end up being very tender.
Do chicken thighs get more tender the longer they cook? ›Unlike chicken breasts, chicken thighs and drumsticks actually become more tender the longer they cook. That's because of their makeup. Dark meat has an abundant amount of connective tissue, which dissolves into gelatin as the meat cooks, rendering it juicy and tender.
Why is chicken skin unhealthy? ›And the sad part is that whatever chemicals are consumed by the chicken is stored in the fat,” says Rucker. “Since the skin contains mostly fat, this part of the bird can be highly toxic when eaten.
Does removing chicken skin reduce fat? ›The trick is to remove the skin before eating the chicken. A 3-ounce roasted breast with the skin has 140 calories and 3 grams of fat, according to the U.S. Department of Agriculture. The same chicken breast without the skin has 116 calories and 1.5 grams of fat.
Is it better to bake chicken thighs at 350 or 400? ›Baking chicken thighs at 400 degrees Fahrenheit will ensure that they are cooked through while also keeping them juicy and moist. This is the ideal temperature for baking chicken thighs, as cooking them at a higher temperature will make them dry out.
Are skinless chicken thighs better than breast? ›The one key difference between the two is the fat content. Chicken thighs are fattier than the breasts and are also moister in comparison. However, both thighs and breasts have the same relative content of iron, sodium and good cholesterol, they differ in the amounts of calories, fat and saturated fats.
Are boneless skinless chicken thighs high in fat? ›Compare this to the 157 calories and 3.2 grams of fat in 3.5 ounces of skinless chicken breast. In terms of saturated fat, the thighs contain just 1 gram more than the breast — 2.3 grams versus 1.01 grams.
Should I debone chicken thighs before or after cooking? ›Soups, stews, and curry would be examples of recipes where you might debone the chicken after cooking. However, boning the chicken prior to cooking cuts down on the overall cooking time. Also if your recipe needs a whole chicken thigh, intact, you would want to debone it prior to cooking it.