Chicken is one of the most popular sources of protein around the world. It is a versatile meat that can be prepared in many different ways, from fried or grilled to soups and curries. When watching calories, it is important to pay attention to which cuts of chicken you choose and how they are prepared.
Calories in Chicken Legs and Thighs
The number of calories in a chicken leg or thigh can vary significantly depending on whether the skin is left on or removed. Here is a quick overview:
- Chicken leg with skin: 209 calories
- Chicken leg without skin: 152 calories
- Chicken thigh with skin: 232 calories
- Chicken thigh without skin: 175 calories
As you can see, removing the skin significantly reduces the calories. This is because chicken skin is high in fat.
A skinless chicken leg contains 152 calories, while a skinless chicken thigh contains 175 calories. The thigh is slightly higher in calories because it contains more fat and protein due to its larger size and muscle mass compared to the leg.
Nutrition Facts for Skinless Chicken Leg and Thigh
Here is a more detailed nutritional breakdown for a 6oz skinless, cooked chicken leg and thigh:
| Nutrient | Chicken Leg (152 calories) | Chicken Thigh (175 calories) |
|---|---|---|
| Protein | 28g | 32g |
| Fat | 4g | 5g |
| Saturated Fat | 1g | 1g |
| Carbohydrates | 0g | 0g |
| Fiber | 0g | 0g |
| Sodium | 460mg | 460mg |
As you can see, both cuts provide lean protein with minimal fat and no carbs or fiber. The thigh contains slightly more protein and fat than the leg. They are both excellent low-calorie protein choices.
Benefits of Skinless Chicken Legs and Thighs
Eating skinless chicken legs and thighs offers many benefits:
- High in protein – Great source of lean, low-fat protein to help build muscle, curb hunger, and keep you feeling full.
- Low in calories – Removes unhealthy fat and skin, keeping calories down.
- Nutrient-rich – Provides B vitamins, selenium, zinc, iron and magnesium.
- Satisfying – Has more flavor and a meatier texture than chicken breast.
- Budget-friendly – Less expensive than chicken breast.
- Versatile – Works well in a variety of recipes from soups to salads.
How to Prepare Skinless Chicken Legs and Thighs
Here are some tips for preparing delicious skinless chicken legs and thighs at home:
- Use a sharp knife to carefully remove the skin. Start from the thick end of the thigh or leg.
- Season well with spices, herbs and a touch of oil. Try garlic, paprika, oregano, basil, etc.
- Bake, grill, sauté or simmer in soups, stews or curries.
- Cook to an internal temperature of 165F.
- Allow thighs to rest 5-10 minutes after cooking before serving.
- Slice or shred the cooked chicken for salads, sandwiches, wraps or tacos.
Baked Chicken Legs and Thighs
This is a delicious and easy way to prepare chicken legs and thighs without the skin:
- Preheat oven to 400F.
- Season chicken all over with salt, pepper and desired spices or herbs.
- Place on a baking sheet and bake 35-40 minutes until cooked through.
- Optional – baste chicken with a bit of olive oil or sauce during baking for added moisture and flavor.
Sautéed Chicken Thighs
Sauteeing crisps up the chicken beautifully:
- Heat 1 tsp oil in a skillet over medium-high heat.
- Season thighs with salt and pepper. Add to pan and cook about 5-6 minutes per side until browned and cooked through.
- Optional – add sliced garlic, lemon juice or diced vegetables the last 2 minutes of cooking.
Healthy Meals with Skinless Chicken Legs and Thighs
Chicken legs and thighs pair well with veggies and grains for nutritious meals. Try them in recipes like:
- Chicken thigh rice bowl – Sautéed chicken over cilantro lime rice with avocado and salsa.
- Chicken and vegetable soup – Simmer chicken in vegetable broth with carrots, celery, onion and herbs.
- Chicken salad wraps – Shredded chicken, leafy greens, tomatoes and light dressing wrapped in whole grain flatbread.
- Chicken skewers – Marinated chicken alternated with veggies and grilled.
- Chicken tacos – Shredded chicken legs with peppers, onions, salsa and avocado in corn tortillas.
Thighs vs Legs: Which Is Healthier?
Chicken thighs and legs have a similar nutritional profile when skinless. However, there are a few important differences:
| Chicken Thigh | Chicken Leg | |
|---|---|---|
| Calories | Slightly higher | Slightly lower |
| Fat | A bit more fat | A bit less fat |
| Protein | More protein | Less protein |
| Texture | More tender | Can be tougher |
The differences in fat, protein and texture come down to the fact that the thigh contains more muscles than the leg. For this reason, chicken thighs tend to be more juicy, tender and flavorful.
However, some people prefer the leaner, lighter texture of the chicken leg. Others like the extra bit of fat in the thigh for added moisture and juiciness when cooking.
Both are excellent options nutritionally, so it comes down to personal taste and the recipe you are making. Legs can work a bit better in soups and stews where you want the chicken to soak up liquid flavor. Thighs are great for grilling, sautéing or baking.
Conclusion
In summary, a 6oz skinless, cooked chicken thigh contains about 175 calories while a skinless chicken leg has around 152 calories. Both provide lean, low-fat protein and are relatively low in calories without the skin.
Chicken thighs may contain slightly more fat and protein compared to legs, but both can be part of a healthy diet. The preparation method, seasoning and ingredients they are paired with have a big impact on the nutrition and flavor.
Removing the skin is crucial to keep calories, fat and saturated fat down when eating chicken legs and thighs. Then enjoy these budget-friendly cuts in a variety of delicious, nutritious meals.