Chicken Broilers or Fryers, Dark Meat, Thigh Meat (Raw)
Chicken thigh meat, when considered raw, is a rich source of high-quality protein and essential nutrients, making it a popular choice for various recipes. This cut, typically more flavorful and tender compared to chicken breast, provides a substantial amount of energy and key minerals that contribute to a balanced diet.
Here is a breakdown of the nutritional content of chicken broiler or fryer dark meat (thigh meat, raw):
Nutritional Information (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 121 kcal |
| Protein | 19.66 g |
| Fat | 4.12 g |
| Saturated Fat | 1.10 g |
| Carbohydrates | 0.00 g |
| Fiber | 0.00 g |
| Sugar | 0.00 g |
| Calcium | 7.0 mg |
| Iron | 0.81 mg |
| Magnesium | 23 mg |
| Phosphorus | 185 mg |
| Potassium | 242 mg |
| Sodium | 95.0 mg |
| Zinc | 1.58 mg |
| Copper | 0.062 mcg |
| Manganese | 0.013 mg |
| Selenium | 22.9 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.088 mg |
| Riboflavin (B2) | 0.196 mg |
| Niacin (B3) | 5.557 mg |
| Vitamin B6 | 0.451 mg |
| Folate (B9) | 4.0 mcg |
| Vitamin B12 | 0.61 mcg |
| Vitamin A | 7.0 mcg |
| Vitamin E | 0.18 mg |
| Vitamin D2 | 0.0 mcg |
Key Health Benefits
- Protein Powerhouse: Chicken thigh meat is an excellent source of protein, containing almost 20 grams per 100 grams. This makes it a great option for muscle building, tissue repair, and overall body function.
- Low in Carbs: Chicken thigh meat contains no carbohydrates or sugar, making it ideal for those following a low-carb or ketogenic diet.
- Mineral-Rich: This cut of chicken provides a significant amount of essential minerals, including phosphorus (important for bone health), potassium (important for heart function), and zinc (vital for immune health).
- Rich in B Vitamins: Chicken thighs are a good source of several B vitamins, including niacin (B3), which supports energy metabolism, and vitamin B6, which is crucial for brain function and red blood cell production.
- Selenium for Antioxidant Support: This meat is a good source of selenium, a powerful antioxidant that plays a role in protecting the body from oxidative stress and supporting thyroid function.
Allergen Information
Chicken is a common allergen for some individuals, especially those who are sensitive to poultry or specific proteins. However, it is naturally free from gluten, dairy, and other major allergens. Always ensure that there are no cross-contamination risks if preparing for individuals with specific food allergies.
Dietary Preferences
- Keto-Friendly: With zero carbohydrates and high protein, chicken thigh meat is perfect for those following a ketogenic or low-carb diet.
- Paleo-Friendly: This meat fits well into a paleo lifestyle, as it is minimally processed and rich in essential nutrients.
- Low-Sodium: While chicken thighs contain some sodium, they are still considered a low-sodium food compared to many processed options, making them a good choice for those managing their sodium intake.
- Gluten-Free: Naturally free from gluten, chicken thigh meat is suitable for those with celiac disease or gluten sensitivities.
Cooking Tips & Advice
- Flavorful Cooking: Because chicken thighs are a fattier cut compared to breasts, they tend to be juicier and more flavorful. Consider roasting, grilling, or slow-cooking them to enhance their rich taste and tender texture.
- Marinating: Chicken thighs absorb marinades well. Try marinating them in a blend of olive oil, lemon juice, garlic, and herbs for a savory dish that’s perfect for grilling or baking.
- Pairing: Dark meat chicken pairs beautifully with a variety of sides, such as roasted vegetables, rice pilaf, mashed potatoes, or a fresh green salad. The rich flavor also complements bold sauces, such as barbecue, teriyaki, or creamy mushroom gravy.
Conclusion
Chicken broilers or fryers, particularly the dark meat thigh cut, is a versatile and nutritious option for a variety of meals. Its high protein content, combined with essential vitamins and minerals, makes it an excellent choice for those looking to fuel their bodies with nutrient-dense food. Whether you’re grilling, baking, or slow-cooking, chicken thigh meat is sure to be a satisfying and healthy addition to your culinary repertoire.
