Popeyes Chicken Thigh: Calories, Nutrition & Health Facts
ChatGPT 
Claude 
AI Mode 
Perplexity Juicy dark meat with Louisiana spices, crispy breading, and rich flavor—lower calories than the breast with excellent iron and zinc content.
Quick Nutrition Facts
Per 1 Bonafide Chicken Thigh (bone-in, with skin)
| Nutrient | Amount |
|---|---|
| Calories | 280 kcal |
| Protein | 23g |
| Carbohydrates | 9g |
| Fiber | 1g |
| Sugars | 0g |
| Fat | 18g |
| Saturated Fat | 7g |
| Trans Fat | 0.5g |
| Sodium | 850mg |
| Cholesterol | 95mg |
| Iron | 1.3mg |
| Zinc | 2.1mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Popeyes chicken thigh provides 23g protein with 100 fewer calories than the breast. Dark meat contains more iron (1.3mg) and zinc (2.1mg) than white meat, supporting immune function and oxygen transport. The sodium content (850mg) is lower than the breast, making it a better choice for those watching salt intake.
Myth Busters
MYTH #1: Dark Meat Is Always Unhealthy
TRUTH: While dark meat has more fat than white meat, it's richer in iron, zinc, and B vitamins essential for energy and immunity. Poultry consumption, including dark meat, supports muscle health when consumed as part of a balanced diet. The key is portion control and frequency.
MYTH #2: Chicken Thigh Has No Place in Weight Loss
TRUTH: At 280 calories with 23g protein, chicken thigh can fit into weight loss diets better than larger breast pieces. The higher fat content (18g) increases satiety, helping you feel full longer. Remove the skin and breading to cut calories by 40-50%.
MYTH #3: White Meat Is Always Better for Protein
TRUTH: While chicken breast has more total protein (35g vs 23g), chicken thigh provides more protein per bite due to smaller serving size. The extra fat in thigh meat also aids in the absorption of fat-soluble vitamins A, D, E, and K.
MYTH #4: Fried Dark Meat Causes More Weight Gain Than White Meat
TRUTH: Weight gain is determined by total calorie intake, not the type of meat. Popeyes chicken thigh at 280 calories is actually lower than the breast at 380 calories. Track your overall daily calories for effective weight management.
MYTH #5: Chicken Thigh Is Too Fatty for Athletes
TRUTH: Dark meat contains creatine and myoglobin which may enhance muscle performance and oxygen delivery. The 18g of fat provides concentrated energy for intense training. Post-exercise poultry consumption effectively supports muscle protein synthesis.
MYTH #6: All the Nutrients Are in the Skin
TRUTH: While the skin contains some flavor and fat-soluble vitamins, the meat itself provides the majority of protein, iron, zinc, and B vitamins. Removing the skin still leaves you with nutrient-dense dark meat—just with fewer calories and less fat.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 280 calories and 23g protein make this more diet-friendly than the breast. Remove breading to drop to ~170-190 calories. Limit to 2-3x per week for best results. |
| Muscle Gain | | 23g protein supports muscle growth; extra calories from fat aid bulking. Dark meat contains creatine for performance. Pair post-workout with carbs for optimal recovery. |
| Diabetes Management |  | 9g carbs (lower than breast) with moderate glycemic impact. Remove breading, pair with fiber-rich vegetables, and monitor blood sugar response after eating. |
| PCOS Management | | Moderate fat and sodium; occasional consumption acceptable. Prioritize grilled chicken or remove breading. The iron content (1.3mg) helps prevent anemia common with PCOS. |
| Pregnancy Nutrition | | Excellent iron (1.3mg) and zinc (2.1mg) for fetal development and maternal health. Moderate sodium; limit to 2x per week. |
| Viral/Flu Recovery | | High protein and zinc (2.1mg) boost immune recovery. Easier to digest than breast due to higher fat content. Remove breading if experiencing digestive upset. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Popeyes Chicken Thigh
Understanding how Popeyes chicken thigh affects blood glucose helps with meal planning, especially for diabetes or PCOS management.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Flatten the Spike
The 9g of carbs from breading can raise blood sugar, but the 18g of fat naturally slows digestion. Further optimize with these pairings:
- 🥬 Leafy green salad with olive oil dressing - Fiber and healthy fats reduce glucose peaks
- 🥦 Steamed broccoli or cauliflower - Non-starchy vegetables add volume without carbs
- 🍋 Lemon water or unsweetened iced tea - Hydration without added sugars
- ❌ Skip biscuits, fries, and sweet tea - Eliminate extra refined carbs and sugars
This approach minimizes blood sugar spikes while maximizing nutrient density and satiety.
Cultural Significance
Popeyes chicken thighs represent the Southern tradition of using every part of the chicken, honoring the resourcefulness of Creole and Cajun cooking.
In Southern Cuisine:
- Dark meat has always been prized in Louisiana for its rich flavor and tenderness
- Traditional Southern frying techniques maximize juiciness while creating crispy breading
- Bone-in chicken pieces are cultural staples at family gatherings and Sunday dinners
- The Louisiana seasoning blend reflects the multicultural influences of New Orleans (French, Spanish, African, Caribbean)
Fast Food Evolution:
- Popeyes brought authentic Louisiana-style fried chicken to mainstream fast food in the 1970s
- Dark meat options provide variety and cater to customers seeking more flavorful, affordable pieces
- The bone-in presentation preserves traditional Southern cooking methods
- Global expansion has introduced Louisiana flavors to 30+ countries worldwide
Compare & Substitute
Popeyes Chicken Thigh vs Similar Options (Per 100g)
| Nutrient | 🍗 Popeyes Fried Thigh | 🍗 Grilled Chicken Thigh | 🍗 KFC Original Thigh | 🍗 Popeyes Chicken Breast |
|---|---|---|---|---|
| Calories | 235 kcal | 209 kcal | 250 kcal | 253 kcal |
| Carbs | 7.5g | 0g | 8g | 11g |
| Fiber | 0.8g | 0g | 0.5g | 1.3g |
| Protein | 19g | 26g | 19g | 23g |
| Fat | 15g | 10.9g | 16g | 13g |
| Sodium | 713mg | 84mg | 900mg | 887mg |
| Iron | 1.3mg | 1.3mg | 1.2mg | 0.7mg |
| Best For | Flavor, affordability | Lean protein, lower cal | Similar taste | Maximum protein |
Frequently Asked Questions
Is chicken thigh healthier than chicken breast?
It depends on your health goals. Chicken breast has more protein (35g vs 23g) and fewer calories, making it better for weight loss and lean muscle building. However, chicken thigh provides more iron (1.3mg vs 0.7mg), zinc (2.1mg vs 0.9mg), and B vitamins, making it superior for immune health and preventing anemia.
Best choice: Breast for maximum protein; thigh for micronutrients, flavor, and lower total calories per piece at Popeyes (280 vs 380).
Can I eat Popeyes chicken thigh on a diet?
Yes, at 280 calories with 23g protein, Popeyes chicken thigh fits into weight loss diets more easily than the breast (380 calories).
Diet-friendly tips:
- Remove skin and breading to cut calories to 170-190 per piece
- Pair with green beans or side salad instead of fries or mashed potatoes
- Drink water or unsweetened tea
- Limit to 2-3 times per week maximum
Track your meals with NutriScan app to ensure you stay within your calorie budget.
How much protein is in Popeyes chicken thigh?
A Popeyes Bonafide chicken thigh contains 23 grams of protein, which is 46% of the recommended daily value. While lower than the breast (35g), it's still substantial for muscle maintenance, satiety, and daily protein needs.
For reference, most adults need 50-70g of protein daily, so one thigh provides approximately one-third of daily requirements.
Is dark meat chicken good for muscle building?
Yes, chicken thigh provides quality protein (23g) for muscle building. Dark meat supports muscle protein synthesis post-exercise and contains more creatine and myoglobin than white meat, which may enhance muscle performance and oxygen delivery.
For optimal muscle gain: Consume post-workout within 2 hours; pair with complex carbs (rice, sweet potato); track total calories to ensure you're in a surplus without excessive fat gain.
Can diabetics eat Popeyes chicken thigh?
Diabetics can eat Popeyes chicken thigh in moderation. At 9g carbs (vs 16g for breast), it has less breading impact on blood sugar. The 18g of fat also slows carbohydrate absorption, reducing glucose spikes.
Best practices for diabetics:
- Remove breading to reduce carbs to ~1-2g
- Pair with non-starchy vegetables (broccoli, green beans, salad)
- Avoid biscuits, fries, mashed potatoes, and sweet drinks
- Monitor blood glucose 2 hours after eating
- Limit portion to 1-2 thighs per meal
Consult your healthcare provider for personalized dietary advice.
Does chicken thigh have more iron than breast?
Yes, dark meat chicken contains approximately 1.3mg iron per 100g compared to 0.7mg in chicken breast. This makes Popeyes chicken thigh a better choice for preventing iron deficiency anemia, especially important for:
- Pregnant women (increased iron needs)
- Menstruating women (monthly iron loss)
- Athletes (higher red blood cell turnover)
- Individuals with diagnosed iron deficiency
Pair with vitamin C sources (lemon, tomatoes, bell peppers) to enhance iron absorption.
How many calories in Popeyes chicken thigh without skin?
Removing the skin and breading from Popeyes chicken thigh reduces calories from 280 to approximately 170-190 calories. You'll also cut fat from 18g to 9-11g while retaining most of the 23g protein and all the iron and zinc.
This modification makes it comparable to grilled chicken thigh and much more diet-friendly.
What's the best Popeyes chicken piece for weight loss?
Popeyes chicken thigh (280 calories) is better for weight loss than the breast (380 calories) or drumstick (160 calories, but less protein). The thigh offers the best balance of protein (23g), satiety, and calorie control.
Ranking by weight loss friendliness:
- Chicken thigh without skin/breading (170-190 cal, 20g protein)
- Chicken drumstick (160 cal, 15g protein)
- Chicken thigh with skin/breading (280 cal, 23g protein)
- Chicken breast with skin/breading (380 cal, 35g protein)
Pair any piece with low-calorie sides for best results.
Similar Nutritious Foods
Explore More Nutrition Tools & Resources
Best Protein Supplements for Women
Contador de Calorías Activado por Voz - Di tus Comidas y Rastrea Nutrición Sin Manos — 2025
Contador de Calorías para Comida Española - Información Nutricional Instantánea — 2025
Generador Lista de Compras Keto
Generador Lista de Compras Mensual
Guía Proteína Primer Trimestre
Guía Proteína Segundo Trimestre
Guía Proteína Tercer Trimestre
Plan de Dieta para Ganar Peso España
Plan de Dieta para Hombres de 40 Años