Dark meat from chicken thighs can be a good compromise between potentially dry chicken breast and fattier sources of protein such as fatty beef. As chicken thighs typically have a juicy texture and are also nutrient dense, you may want to include them in a healthy, balanced diet. Be sure to keep raw chicken separate from other foods and cook it thoroughly before eating it to reduce your risk of food poisoning.
Calories, Protein and Carbohydrates
A 69 g, or 2.5 oz., serving of raw chicken thigh meat contains 82 calories. It has 14 g of high-quality protein, which means that it provides all the essential amino acids. Protein is a hunger-suppressing nutrient that can keep you feeling full longer. Chicken thighs are naturally free from carbohydrates.
Fat and Cholesterol
A 2.5 oz. serving of raw chicken thigh meat has 2.7 g total fat with less than 1 g of unhealthy saturated fat. This size serving also contains 57 mg cholesterol. The recommended daily cholesterol limit for healthy adults is 300 mg, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Dietary cholesterol can increase your blood cholesterol levels even when your diet is low in saturated fat.
Minerals
Fresh meat is a natural source of potassium; a 69 g portion of chicken thigh meat contains 159 mg. The recommended daily intake of potassium, which is essential for regulating blood pressure, is at least 4,700 mg per day. A 69 g portion of raw chicken thigh has only 59 mg sodium; the USDA recommends that healthy adults consume less than 2,300 mg of sodium daily. This size portion of raw chicken thigh meat also has 9 mg of selenium, or 13 percent of the daily value.
Vitamins and Choline
A 69 g serving of raw chicken thigh meat has 4.4 mg niacin, or 22 percent of the daily value, and 0.2 mg vitamin B-6, or 10 percent of the daily value. Niacin, or vitamin B-3, is necessary for proper energy metabolism, and vitamin B-6 works with folate and vitamin B-12 to keep levels of homocysteine in your blood within a normal range. Chicken thigh meat is a good source of choline, with 43 mg. Choline is an essential for heart health.
References
- U.S. Department of Agriculture: Poultry Products
- U.S. Department of Health and Human Services; Dietary Guidelines for Americans, 2010; January 2010
- Harvard School of Public Health: Protein: Moving Closer to Center Stage
- Linus Pauling Institute Micronutrient Information Center; Choline; Victoria Drake; January 2008
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