While chicken thighs aren't quite as heart-healthy as breast meat, using a cooking method such as baking or roasting keeps fat and calories in check. Baking chicken thighs in their skin won't add fat to the meat itself, but remove the skin before eating to ensure the healthiest possible entrée.
Calories and Cholesterol
Whether you eat chicken thighs skin-on or skinless determines the caloric content of the dish. As health-conscious eaters know, removing the skin is a more figure-friendly choice. A 3.5 oz. serving of chicken thigh meat, with skin is 247 calories, compared to the 209 calories in a skinless serving. The cholesterol count is the same for both versions of baked chicken thighs. Each serving represents about 1/3 of the recommended daily allotment for dietary cholesterol.
Fat
A 3.5 oz. serving of skin-on baked chicken thigh meat contains 22 percent of the saturated fat you should have each day, compared to the 15 percent contained in skinless chicken thighs. Skin-on and skinless chicken thighs each offer about 2 percent of the "good" monounsaturated and polyunsaturated fats that you need each day.
Protein
You'll get exactly half of the protein you need each day from a 3.5 oz. serving of chicken thigh meat. Whether or not you leave the skin on won't impact the protein content, which is 25 g per serving. The protein from thigh meat isn't quite as high as that provided by chicken breast. White meat is lower in fat, cholesterol and calories, while higher in several nutrients, including 31 g of protein per 3.5 oz.
Vitamins and Minerals
Baked chicken thighs offer at least 5 percent of the daily value for vitamin K and several B vitamins. Of the B-complex vitamins, the dark meat is especially high in niacin and B-6. Minerals contained in chicken thighs include at least 5 percent of the DVs for iron, magnesium, phosphorus, potassium, zinc and selenium.
Healthiest Poultry Choices
If you need to watch your fat or calorie intake, MayoClinic.com suggests opting for white meat whenever possible. Skinless chicken breast is the healthiest choice within the poultry group. If you dislike white meat, make healthy cooking choices when preparing drumsticks or thighs. Use low-fat cooking methods such as baking, roasting, grilling or broiling, rather than deep-frying or pan-cooking the thighs. Marinades, rather than creamy sauces, provide moisture without piling on additional fat and calories. Use a rack under the baked thighs to allow the fat to drain from the meat. Remove the skin before eating.
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