Chicken Thighs (Broilers or Fryers, Cooked, Roasted)
Chicken thighs, whether broilers or fryers, are a tender and flavorful cut of poultry that becomes even more succulent when roasted. This versatile meat is packed with essential nutrients and is a great addition to any balanced diet, whether served on its own or incorporated into a variety of dishes. When roasted, chicken thighs retain much of their natural moisture and offer a rich, satisfying taste.
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 232 kcal |
| Protein | 23.26 g |
| Total Fat | 14.71 g |
| Saturated Fat | 4.11 g |
| Carbohydrates | 0.0 g |
| Dietary Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 9 mg |
| Iron | 1.08 mg |
| Magnesium | 22 mg |
| Phosphorus | 216 mg |
| Potassium | 253 mg |
| Sodium | 102 mg |
| Zinc | 1.73 mg |
| Copper | 0.063 mcg |
| Manganese | 0.017 mg |
| Selenium | 25.3 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.088 mg |
| Riboflavin (B2) | 0.19 mg |
| Niacin (B3) | 5.789 mg |
| Vitamin B6 | 0.414 mg |
| Folate | 4.0 mcg |
| Vitamin B12 | 0.44 mcg |
| Vitamin A | 16.0 mcg |
| Vitamin E | 0.19 mg |
| Vitamin D2 | 0.2 mcg |
Allergen Information
Chicken thighs do not contain common allergens such as gluten, dairy, or nuts. However, be mindful of any added ingredients, like sauces or seasonings, which may contain allergens like soy, wheat, or dairy. Always check the ingredient list for potential allergens when preparing or purchasing pre-marinated chicken.
Dietary Preferences
- Gluten-Free: Chicken thighs are naturally free from gluten, making them an excellent choice for those following a gluten-free diet.
- Keto-Friendly: With a relatively low carbohydrate content (0.0 g), chicken thighs are suitable for those following a ketogenic or low-carb diet.
- Paleo: As a natural whole food, chicken thighs fit well within a paleo diet, which emphasizes lean meats and healthy fats.
- High-Protein: With 23.26 g of protein per 100g, chicken thighs are a good source of this essential macronutrient, supporting muscle repair and overall health.
Nutritional Benefits
Chicken thighs provide an excellent source of protein, making them an ideal option for muscle maintenance, immune function, and overall health. They also offer a significant amount of phosphorus (216 mg), which plays a crucial role in maintaining healthy bones and teeth. The high potassium content (253 mg) can contribute to heart health and proper muscle function. Additionally, chicken thighs are a good source of B vitamins, particularly niacin (B3) and vitamin B6, which support energy metabolism and nervous system health.
Despite their higher fat content compared to chicken breast, chicken thighs are a good source of healthy fats, which can contribute to maintaining cell structure and energy levels. They also provide a moderate amount of iron (1.08 mg) and zinc (1.73 mg), both of which are important for immune system function and overall vitality.
Cooking Tips and Advice
- Roasting: Roasting chicken thighs in the oven is a simple and effective method to achieve a crisp skin and tender meat. For best results, season the chicken with a combination of your favorite herbs and spices and roast at 400°F (200°C) for about 35-40 minutes or until the internal temperature reaches 165°F (74°C).
- Grilling: Chicken thighs can also be grilled, which imparts a smoky flavor. Marinate the thighs beforehand to enhance their flavor and moisture retention. Grill on medium-high heat for about 5-7 minutes per side, depending on the thickness of the meat.
- Slow-Cooking: For a super tender dish, consider slow-cooking chicken thighs. The longer cooking time allows the meat to break down, resulting in a melt-in-your-mouth texture. Simply place the thighs in a slow cooker with your choice of vegetables and seasoning, and cook on low for 6-8 hours.
- Boneless Skinless Option: For a leaner version, you can use boneless, skinless chicken thighs. These are just as versatile but slightly lower in fat. Be sure to adjust the cooking time accordingly.
Conclusion
Chicken thighs, particularly when roasted, offer a hearty, flavorful, and nutritious option for any meal. With their high protein content, healthy fats, and essential minerals, they contribute significantly to a balanced diet. Whether you prefer them grilled, roasted, or slow-cooked, chicken thighs are versatile and delicious, making them a staple in many kitchens around the world. Always consider pairing them with vegetables or whole grains to create a well-rounded and satisfying meal.
