Chicken thighs are a popular and delicious part of the chicken. They are juicier and more flavorful than chicken breasts due to their higher fat content. Chicken thighs are versatile and can be prepared in a variety of ways, including baking, grilling, sautéing, and stewing.
Many people enjoy eating chicken thighs with the skin on for added flavor and texture. However, the skin adds fat and calories. People on low-carb, keto, or diabetic diets often wonder about the carb content of chicken thighs with skin.
Knowing the carbohydrate content of foods is important for managing conditions like diabetes or following low-carb diets like the keto diet. This article provides a detailed look at the carb count of chicken thighs with skin. We’ll cover how many carbs are in a 3-ounce serving of chicken thigh with skin, how that fits into a low-carb eating plan, and tips for preparing low-carb chicken thighs.
Carbohydrates in Chicken
Chicken is a good source of protein and is naturally low in carbohydrates. Chicken thigh meat without skin contains 0 grams of carbohydrate per 3-ounce serving, according to the USDA. The carbs come entirely from the chicken skin.
The skin contributes fat, calories, and a small amount of carbohydrates. A skinless chicken thigh contains about 140 calories and 4 grams of fat per 3-ounce serving. With skin, a 3-ounce serving of chicken thigh contains about 170 calories and 10 grams of fat.
So while chicken thigh meat is very low-carb friendly, the skin adds a small amount of carbohydrates.
Calories and Fat in Chicken Skin
Chicken skin is high in fat, which is why it adds calories and weight to the chicken thigh. The skin of a chicken thigh contains about 7 grams of fat per ounce.
That means a 3-ounce serving of skin adds 21 grams of fat and around 190 calories to the chicken thigh. The calorie count comes from the high fat content of the chicken skin.
Carbohydrates in Chicken Skin
The skin adds a small amount of carbohydrates in addition to fat and calories. Per ounce, chicken thigh skin contains about 0.3 grams of carbohydrate.
For a typical 3-ounce chicken thigh with skin, that equals about 1 gram of carbohydrates total. While not a lot, it’s still good to account for that 1 gram of carbs from the skin when carefully tracking carb intake.
Net Carbs in Chicken Thigh with Skin
To find the net carb count of chicken thighs with skin, you take the total carbs and subtract grams of fiber.
Chicken skin does not contain fiber, so the net carbs are the same as the total carbs. Here’s a breakdown of the carb content in a 3-ounce chicken thigh with skin:
Total carbohydrates:
1 gram
Dietary fiber:
0 grams
Net carbs:
1 gram
So the net carbs and total carbs are both 1 gram for a typical 3-ounce chicken thigh with skin.
While not completely zero carb, that 1 gram of carbs is still considered a low-carb food choice.
How Many Carbs Per Day on Low-Carb Diets
To determine if a food fits into a low-carb eating plan, it helps to know the recommended daily carb intake for different low-carb diets:
Keto diet:
20-50 grams of net carbs per day
Moderate low-carb diet:
50-100 grams of net carbs per day
High-fiber low-carb diet:
Up to 120 grams of total carbs per day
With only 1 gram of net carbs per serving, chicken thigh with the skin is considered low-carb and keto-friendly. It can fit into a keto, moderate low-carb, or high-fiber low-carb eating pattern.
Someone following a strict keto diet at 20-30 grams of daily net carbs could eat over 20 servings of chicken thigh with skin and still be within their carb target.
Low-Carb Chicken Thigh Recipe Ideas
Chicken thighs with skin are very versatile for low-carb eaters. Here are some quick low-carb recipe ideas:
Baked Chicken Thighs
Coat thighs with olive oil and spices like garlic powder, paprika, salt, and pepper. Bake at 375°F for 30-40 minutes until cooked through.
Grilled Chicken Thighs
Marinate thighs in a mix of olive oil, lemon juice, garlic, and rosemary. Grill for 15-20 minutes, turning halfway.
Chicken Thigh Stir Fry
Slice thighs into strips and stir fry in coconut oil with sliced peppers, onions, and broccoli.
Chicken Thigh Soup
Simmer boneless, skinless thighs in chicken broth with veggies like spinach, mushrooms, and green beans.
Chicken Salad
Shred cooked chicken thighs and mix with mayo, mustard, celery, onion, and spices to make a tasty chicken salad.
Tips for Preparing Low-Carb Chicken Thighs
Here are some tips for keeping chicken thighs low in carbs:
– Remove the skin after cooking to eliminate the 1 gram of carbs per serving.
– Opt for boneless, skinless thighs to remove all traces of carbs and fat.
– Bake, grill, roast, or poach chicken thighs instead of breading and frying.
– Avoid carb-heavy sauces and glazes on chicken thighs. Stick to olive oil, spices, herbs, vinegar, mustard, etc.
– Pair chicken thighs with non-starchy veggies like broccoli, spinach, cauliflower, Brussels sprouts, etc.
Chicken Thigh Nutrition Facts
Here is the full nutrition breakdown for a 3-ounce serving of chicken thigh with the skin, according to the USDA:
| Nutrient | Amount |
|---|---|
| Calories | 167 |
| Fat | 10 g |
| Protein | 16 g |
| Carbohydrates | 1 g |
| Fiber | 0 g |
| Net carbs | 1 g |
As you can see, chicken thighs with skin offer significant protein and minimal carbs. They are an excellent low-carb food choice.
Conclusion
Chicken thighs can be part of a healthy low-carb diet, even with the skin on. A 3-ounce serving of chicken thigh with skin contains only 1 gram of net carbohydrates.
That fits into keto, low-carb, and diabetic eating plans. Consider baking, grilling, or making chicken thigh stir fries. Removing the skin or choosing boneless, skinless thighs eliminates the carbs altogether.
Overall, chicken thighs are very low in carbs. The small amount of carbohydrates come from the skin, while the thigh meat itself is zero carb. Chicken thighs with or without skin can be enjoyed as part of a moderate low-carb or keto diet.