scored 75/100
Also known as dark meat chicken, bone-in thigh
Chicken thigh is a nutrient-dense poultry cut providing 26g of complete protein per 100g along with bioavailable micronutrients including selenium, niacin, and zinc. It offers superior micronutrient density compared to chicken breast while remaining affordable and versatile.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 75.
Less a 1.0 anti-nutrient penalty (moderate sodium).
Chicken thigh has been a dietary staple across cultures for centuries, valued for both palatability and nutritional completeness. Unlike the leaner breast meat, thighs contain approximately 11g of fat per 100g—primarily composed of monounsaturated and polyunsaturated fatty acids—which enhances absorption of fat-soluble nutrients and provides sustained satiety. The micronutrient profile is particularly noteworthy: selenium (24.7 mcg, 45% DV) supports thyroid function and antioxidant defense; niacin (6.5 mg, 41% DV) is essential for energy metabolism and DNA repair; zinc (2.8 mg, 37% DV) bolsters immune function and protein synthesis; and iron (1.3 mg, 7% DV) in highly bioavailable heme form supports oxygen transport. The phosphorus content (195 mg) contributes to bone mineralization when paired with adequate calcium intake. For longevity-focused nutrition, chicken thigh provides a complete amino acid profile supporting muscle maintenance—critical for preserving functional capacity in aging—while its micronutrient density supports metabolic health, immune resilience, and antioxidant defense. The moderate fat content creates a more satiating meal experience, potentially supporting healthy weight management and metabolic flexibility.
Complete protein (26g per 100g) containing all essential amino acids, particularly high in leucine which activates mTOR signaling for muscle protein synthesis
High selenium content (24.7 mcg) is incorporated into selenoproteins including glutathione peroxidase, reducing oxidative stress and supporting thyroid peroxidase function
Niacin (6.5 mg) functions as a coenzyme in NAD+-dependent pathways critical for cellular energy production and DNA maintenance
Zinc (2.8 mg) is essential for immune cell development, T-cell function, and collagen synthesis required for tissue repair
Fat content (10.9g) enhances absorption of fat-soluble vitamins and fat-soluble compounds from accompanying vegetables
Chicken thigh's complete protein and micronutrient profile support multiple metabolic pathways throughout the day. Post-workout timing (within 1-2 hours) is particularly beneficial for muscle protein synthesis; however, the moderate fat and protein content also make it suitable for lunch and dinner to support sustained energy and satiety.
Breaks a fast
While thigh can technically break a fast, it is suboptimal due to caloric density and fat content disrupting autophagy. Reserve for eating windows.
Per 100 g of the default form. Bars show how much higher or lower chicken thigh is than the average across 4 peer foods in this category. Green means a favorable direction; amber means the opposite.
Chicken Thigh is classified as a poultry (meat). Chicken thigh is a nutrient-dense poultry cut providing 26g of complete protein per 100g along with bioavailable micronutrients including selenium, niacin, and zinc.
Chicken Thigh scores 75/100 in Formulate, making it a solid choice. Its strongest contributions come from Selenium, Niacin, Zinc. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Yes — it's a high-protein food. A 85 g serving provides about 22.1 g of protein (~44% of the 50 g daily value).
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 85 g serving, chicken thigh is highest in Selenium (~38% DV), Niacin (~35% DV), Zinc (~22% DV), Vitamin B6 (~18% DV), Vitamin B12 (~16% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 0 g of net carbs (0 g total minus 0 g fiber).
Best any time of day. Chicken thigh's complete protein and micronutrient profile support multiple metabolic pathways throughout the day. Post-workout timing (within 1-2 hours) is particularly beneficial for muscle protein synthesis; however, the moderate fat and protein content also make it suitable for lunch and dinner to support sustained energy and satiety.
A typical serving is around 85 g (~178 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating chicken thigh alongside several other meat sources.
Chicken Thigh pairs nicely with: Pair with dark leafy greens (spinach, kale) because fat content enhances absorption of carotenoids and fat-soluble vitamins; iron and vitamin C from greens synergistically improve heme iron bioavailability; Combine with citrus (lemon, orange) or tomatoes because vitamin C increases absorption of the iron and zinc present in thigh meat; Serve with whole grains (brown rice, quinoa) because complementary B vitamins and minerals support energy metabolism from the niacin and selenium in chicken; Cook with garlic and turmeric because organosulfur compounds and curcumin enhance antioxidant status synergistically with thigh's selenium content.
Moderate sodium.
Encyclopedia entries that supply the same signature nutrients chicken thigh contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients chicken thighcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.