Chicken thigh, raw
Checked by us 121 kcal per 100 g
Protein, plus niacin and selenium. Rich in 2 more nutrients: see Good for.
Worth knowing: dioxins and dioxin-like PCBs.
Good for
How we counted this
What 100 g gives you: imported foods have no serving size yet.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- A lot
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
19.7 g in 100 g: 35% of the 56 g a day men need, 43% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A lot
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
9.26 mg in 100 g: 58% of the 16 mg a day men need, 66% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
- A lot
Selenium
Your thyroid uses it to make its hormones.
Learn more
22.9 µg in 100 g: 42% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- A lot
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0.45 mg in 100 g: 35% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- A lot
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
0.61 µg in 100 g: 25% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
17 more nutrients below “a lot”
- Some
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Learn more
0.2 mg in 100 g: 15% of the 1.3 mg a day men need, 18% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- Some
Zinc
Your immune system and healing wounds depend on it.
Learn more
1.58 mg in 100 g: 14% of the 11 mg a day men need, 20% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- Some
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Learn more
53.6 mg in 100 g: 10% of the 550 mg a day men need, 13% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- A little
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0.09 mg in 100 g: 8% of the 1.2 mg a day men need, 8% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- A little
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
242 mg in 100 g: 7% of the 3,400 mg a day men need, 9% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- A little
Magnesium
Your muscles and nerves need it to work.
Learn more
23 mg in 100 g: 6% of the 400 mg a day men need, 7% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- A little
Iron
Carries oxygen in your blood.
Learn more
0.81 mg in 100 g: 10% of the 8 mg a day men need, 5% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- A little
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
9 mg in 100 g: 4% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- A little
Vitamin K1
Your blood needs it to clot.
Learn more
2.9 µg in 100 g: 2% of the 120 µg a day men need, 3% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
- A little
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
36 mg in 100 g: 2% of the 1,600 mg a day men need, 3% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Learn more
0.18 mg in 100 g: 1% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
- Almost none
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
4 µg in 100 g: 1% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- Almost none
Vitamin A
Your eyes need it to see in dim light.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
7 µg in 100 g: 1% of the 900 µg a day men need, 1% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- Almost none
Calcium
Builds your bones and teeth.
Learn more
7 mg in 100 g: 1% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- Almost none
Fibre
Keeps your gut moving.
Learn more
0 g in 100 g: under 1% of the 38 g a day men need, under 1% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- Almost none
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
0 mg in 100 g: under 1% of the 90 mg a day men need, under 1% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
- Almost none
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0 µg in 100 g: under 1% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
Watch out
How we counted this
An average adult is already at or past the limit from other food.
Learn more
Raw meat as bought: CFIA sampled raw meat, so these are grams of raw meat, not cooked weight (cooking drives off water and keeps the fat-soluble congeners). Most congener results were below detection (76-85%), so both the lower and the upper bound are shown. Flagged for women who are or may become pregnant or are breastfeeding, not a cap for the default adult. At the upper bound (non-detects counted at their detection limit), about 571 g of raw chicken a week would reach the tolerable weekly intake of 0.6 pg WHO 2022 toxic equivalents/kg body weight/week, eaten alone. One 100 g cooked serving, using the raw-meat level, carries 7.36 pg, 17.5% of the weekly limit; a serving every day is 123% of it and adds 13.0% to 39.0% to the average adult's intake (0.27-0.81 pg/kg body weight/day, EFSA 2026). The bounds differ about twenty-fold (85% of congener results are below detection), so neither is the figure.
1 other measurement of this food, same verdict
An average adult is already at or past the limit from other food.
Learn more
Raw meat as bought: CFIA sampled raw meat, so these are grams of raw meat, not cooked weight (cooking drives off water and keeps the fat-soluble congeners). Most congener results were below detection (76-85%), so both the lower and the upper bound are shown. Flagged for women who are or may become pregnant or are breastfeeding, not a cap for the default adult. At the lower bound (non-detects counted as zero), about 13,003 g of raw chicken a week would reach the tolerable weekly intake of 0.6 pg WHO 2022 toxic equivalents/kg body weight/week, eaten alone. One 100 g cooked serving, using the raw-meat level, carries 0.32 pg, 0.8% of the weekly limit; a serving every day is 5% of it and adds 0.6% to 1.7% to the average adult's intake (0.27-0.81 pg/kg body weight/day, EFSA 2026). The bounds differ about twenty-fold (85% of congener results are below detection), so neither is the figure.
For some people
Measured, not rated: 122.9 mg purines (taken from a similar food)
Learn more
If you have gout: avoiding organ meats such as liver, which are higher in purines, is one of the diet changes that help lower uric acid in the blood and the number of flares, according to the US National Institutes of Health (NIH).
Source: NIAMS (NIH), Gout: diagnosis, treatment, and steps to take
How we got this
Not rated for people with gout or hyperuricemia: the only reference is a Japanese dietary recommendation of 400 mg purines a day, seen through Kaneko 2014 rather than an agency document, so no reference is established. Kaneko 2014 has no row named thigh; its chicken leg measures 122.9 mg purines per 100 g (HPLC, four purine bases) and stands in for it. For scale only, 400 mg would be reached at about 325 g.
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
This food has no serving size, so every amount below is for 100 g of each food, and a swap compares like with like. A serving of another food can be bigger or smaller.
A food is listed only if it gives clearly more: at least a fifth more than this food, and at least 10% of the daily amount more.
More of what it’s good for
More protein
Chicken breast, roasted31 g in 100 g (this food: 19.7 g)
Pork chop, pan-fried27.6 g in 100 g (this food: 19.7 g)Worth knowing: dioxins and dioxin-like PCBs · this food has it too
More niacin
- Chicken breast, roasted19.7 mg in 100 g (this food: 9.26 mg)
- Pork chop, pan-fried14.7 mg in 100 g (this food: 9.26 mg)Worth knowing: dioxins and dioxin-like PCBs · this food has it too
More selenium
Light tuna, canned in water67.8 µg in 100 g (this food: 22.9 µg)Worth knowing: dioxins and dioxin-like PCBs · this food has it too
Tilapia, cooked54.4 µg in 100 g (this food: 22.9 µg)
Amounts as listed, not adjusted for how much gets in.
More nutrients per serving, counted together
The other main-dish proteins we’ve checked with more nutrients per serving than this one, counting at most 100 kcal. One score ranks them all, so the same few often lead.
Shrimp, cooked- More omega-3: EPA + DHA (276 mg vs 9 mg)
- More selenium (49.5 µg vs 22.9 µg)
- More vitamin B12 (1.66 µg vs 0.61 µg)
- Less vitamin B6 (0.24 mg vs 0.45 mg)
- Less niacin (7.01 mg vs 9.26 mg)
Sardines, canned in oil- More omega-3: EPA + DHA (982 mg vs 9 mg)
- More vitamin B12 (8.94 µg vs 0.61 µg)
- More selenium (52.7 µg vs 22.9 µg)
- Less vitamin B6 (0.17 mg vs 0.45 mg)
Mackerel, cooked- More vitamin B12 (19 µg vs 0.61 µg)
- More omega-3: EPA + DHA (1,203 mg vs 9 mg)
- More selenium (51.6 µg vs 22.9 µg)
Where the calcium card measured that less calcium gets in than from milk, calcium counts for less; everything else is as listed.
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Losing weight: fewer calories, and more nutrients, protein and fibre for each calorie.
- Light tuna, canned in water
- More omega-3: EPA + DHA (222 mg vs 9 mg)
- More vitamin B12 (2.57 µg vs 0.61 µg)
- More selenium (67.8 µg vs 22.9 µg)
- Less vitamin B6 (0.32 mg vs 0.45 mg)
- Shrimp, cooked
- More omega-3: EPA + DHA (276 mg vs 9 mg)
- More selenium (49.5 µg vs 22.9 µg)
- More vitamin B12 (1.66 µg vs 0.61 µg)
- Less vitamin B6 (0.24 mg vs 0.45 mg)
- Less niacin (7.01 mg vs 9.26 mg)
Cod, baked- More omega-3: EPA + DHA (158 mg vs 9 mg)
- More selenium (37.6 µg vs 22.9 µg)
- More vitamin B12 (1.05 µg vs 0.61 µg)
- Less niacin (6.78 mg vs 9.26 mg)
- Less vitamin B6 (0.28 mg vs 0.45 mg)
Building muscle: more protein and more calories, per 100 g.
Bacon, pan-fried33.9 g protein · 468 kcal per 100 gWorth knowing: dioxins and dioxin-like PCBs · this food has it too- Chicken breast, roasted31 g protein · 165 kcal per 100 g
- Pork chop, pan-fried27.6 g protein · 238 kcal per 100 gWorth knowing: dioxins and dioxin-like PCBs · this food has it too
Why some foods aren’t suggested
Left out: Beef liver, pan-fried (Copper: limit it).
Left out: Mussels, cooked (Cadmium: limit it).
Left out: Chicken liver, simmered (Preformed vitamin A (retinol): limit it).
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Chicken, dark meat, thigh, meat only, raw as bought
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|
| Omega-3: ALA | 0.036 g | 0.03 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| Calcium | 7 mg | 5.79 mg | listed used | US food database (USDA SR Legacy) #173627 | C |
| Carbohydrate | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| Choline | 53.6 mg | 44.3 mg | listed used | US food database (USDA SR Legacy) #173627 | C |
| Energy | 121 kcal | – | FDC Energy (kcal) used | US food database (USDA SR Legacy) | – |
| Omega-3: EPA + DHA | 0.009 g | 0.01 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| Fat | 4.12 g | 3.4 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| Cholesterol | 94 mg | 77.69 mg | listed used | US food database (USDA SR Legacy) #173627 | C |
| Fatty acids, total saturated | 1.097 g | 0.91 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| Fibre | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| Folate | 4 µg | 3.31 µg | listed used | US food database (USDA SR Legacy) #173627 | C |
| Iron | 0.81 mg | 0.67 mg | listed used | US food database (USDA SR Legacy) #173627 | C |
| Magnesium | 23 mg | 19.01 mg | listed used | US food database (USDA SR Legacy) #173627 | C |
| Niacin (B3, niacin equivalents) | 9.257 mg | 7.65 mg | listed used | US food database (USDA SR Legacy) #173627 | C |
| Phosphorus | 185 mg | 152.89 mg | listed used | US food database (USDA SR Legacy) #173627 | C |
| Potassium | 242 mg | 200 mg | listed used | US food database (USDA SR Legacy) #173627 | C |
| Protein | 19.66 g | 16.25 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| Riboflavin (B2) | 0.196 mg | 0.16 mg | listed used | US food database (USDA SR Legacy) #173627 | C |
| Selenium | 22.9 µg | 18.93 µg | listed used | US food database (USDA SR Legacy) #173627 | C |
| Sodium | 95 mg | 78.51 mg | listed used | US food database (USDA SR Legacy) #173627 | C |
| Sugars | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| Thiamin (B1) | 0.088 mg | 0.07 mg | listed used | US food database (USDA SR Legacy) #173627 | C |
| Vitamin A | 7 µg | 5.79 µg | listed used | US food database (USDA SR Legacy) #173627 | C |
| Vitamin B12 | 0.61 µg | 0.5 µg | listed used | US food database (USDA SR Legacy) #173627 | C |
| Vitamin B6 | 0.451 mg | 0.37 mg | listed used | US food database (USDA SR Legacy) #173627 | C |
| Vitamin C | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #173627 | C |
| Vitamin D | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #173627 | C |
| Vitamin E | 0.18 mg | 0.15 mg | listed used | US food database (USDA SR Legacy) #173627 | C |
| Vitamin K1 | 2.9 µg | 2.4 µg | listed used | US food database (USDA SR Legacy) #173627 | C |
| Water | 76.22 g | 62.99 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| Zinc | 1.58 mg | 1.31 mg | listed used | US food database (USDA SR Legacy) #173627 | C |
| Nutrient | Per 100 g | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|
| Beta-carotene | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #173627 | C |
| Copper | 0.062 mg | 0.05 mg | listed used | US food database (USDA SR Legacy) #173627 | C |
| Ash | 0.95 g | 0.79 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| Alcohol, ethyl | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| Caffeine | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #173627 | C |
| Theobromine | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #173627 | C |
| Energy | 507 kj | 419.01 kj | listed used | US food database (USDA SR Legacy) #173627 | C |
| Vitamin A, IU | 24 iu | 19.83 iu | listed used | US food database (USDA SR Legacy) #173627 | C |
| Carotene, alpha | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #173627 | C |
| Vitamin D (D2 + D3), International Units | 1 iu | 0.83 iu | listed used | US food database (USDA SR Legacy) #173627 | C |
| Vitamin D3 (cholecalciferol) | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #173627 | C |
| Cryptoxanthin, beta | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #173627 | C |
| Lycopene | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #173627 | C |
| Tocopherol, beta | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #173627 | C |
| Tocopherol, gamma | 0.07 mg | 0.06 mg | listed used | US food database (USDA SR Legacy) #173627 | C |
| Tocopherol, delta | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #173627 | C |
| Tocotrienol, alpha | 0.01 mg | 0.01 mg | listed used | US food database (USDA SR Legacy) #173627 | C |
| Tocotrienol, beta | 0.03 mg | 0.02 mg | listed used | US food database (USDA SR Legacy) #173627 | C |
| Tocotrienol, gamma | 0.03 mg | 0.02 mg | listed used | US food database (USDA SR Legacy) #173627 | C |
| Tocotrienol, delta | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #173627 | C |
| Folic acid | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #173627 | C |
| Folate, food | 4 µg | 3.31 µg | listed used | US food database (USDA SR Legacy) #173627 | C |
| Folate, DFE | 4 µg | 3.31 µg | listed used | US food database (USDA SR Legacy) #173627 | C |
| Betaine | 10.5 mg | 8.68 mg | listed used | US food database (USDA SR Legacy) #173627 | C |
| Tryptophan | 0.222 g | 0.18 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| Threonine | 0.93 g | 0.77 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| Isoleucine | 0.939 g | 0.78 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| Leucine | 1.675 g | 1.38 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| Lysine | 1.855 g | 1.53 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| Methionine | 0.562 g | 0.46 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| Cystine | 0.23 g | 0.19 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| Phenylalanine | 0.785 g | 0.65 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| Tyrosine | 0.739 g | 0.61 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| Valine | 0.956 g | 0.79 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| Arginine | 1.372 g | 1.13 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| Histidine | 0.587 g | 0.49 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| Alanine | 1.177 g | 0.97 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| Aspartic acid | 1.933 g | 1.6 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| Glutamic acid | 3.221 g | 2.66 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| Glycine | 0.902 g | 0.75 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| Proline | 0.793 g | 0.66 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| Serine | 0.823 g | 0.68 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| Vitamin E, added | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #173627 | C |
| Vitamin B-12, added | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #173627 | C |
| Fatty acids, total trans | 0.02 g | 0.02 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| SFA 4:0 | 0.001 g | 0 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| SFA 6:0 | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| SFA 8:0 | 0.001 g | 0 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| SFA 10:0 | 0.002 g | 0 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| SFA 12:0 | 0.003 g | 0 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| SFA 14:0 | 0.02 g | 0.02 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| SFA 16:0 | 0.798 g | 0.66 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| SFA 18:0 | 0.252 g | 0.21 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| SFA 20:0 | 0.003 g | 0 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| MUFA 18:1 | 1.257 g | 1.04 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| PUFA 18:2 | 0.748 g | 0.62 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| PUFA 18:3 | 0.036 g | 0.03 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| PUFA 20:4 | 0.09 g | 0.07 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| PUFA 22:6 n-3 (DHA) | 0.007 g | 0.01 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| SFA 22:0 | 0.008 g | 0.01 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| MUFA 14:1 | 0.007 g | 0.01 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| MUFA 16:1 | 0.212 g | 0.18 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| PUFA 18:4 | 0.001 g | 0 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| MUFA 20:1 | 0.017 g | 0.01 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| PUFA 20:5 n-3 (EPA) | 0.002 g | 0 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| MUFA 22:1 | 0.001 g | 0 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| PUFA 22:5 n-3 (DPA) | 0.008 g | 0.01 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| Fatty acids, total monounsaturated | 1.497 g | 1.24 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| Fatty acids, total polyunsaturated | 0.94 g | 0.78 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| SFA 15:0 | 0.003 g | 0 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| SFA 17:0 | 0.004 g | 0 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| SFA 24:0 | 0.002 g | 0 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| TFA 16:1 t | 0.002 g | 0 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| TFA 18:1 t | 0.012 g | 0.01 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| TFA 22:1 t | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| TFA 18:2 t not further defined | 0.006 g | 0 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| PUFA 18:2 CLAs | 0.006 g | 0 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| MUFA 24:1 c | 0.001 g | 0 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| PUFA 20:2 n-6 c,c | 0.008 g | 0.01 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| MUFA 16:1 c | 0.21 g | 0.17 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| MUFA 18:1 c | 1.245 g | 1.03 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| PUFA 18:2 n-6 c,c | 0.736 g | 0.61 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| MUFA 22:1 c | 0.001 g | 0 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| PUFA 18:3 n-6 c,c,c | 0.006 g | 0 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| MUFA 17:1 | 0.003 g | 0 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| PUFA 20:3 | 0.018 g | 0.01 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| Fatty acids, total trans-monoenoic | 0.014 g | 0.01 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| Fatty acids, total trans-polyenoic | 0.006 g | 0 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| MUFA 15:1 | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.03 g | 0.02 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| PUFA 20:3 n-3 | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| PUFA 20:3 n-6 | 0.018 g | 0.01 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| PUFA 22:4 | 0.021 g | 0.02 g | listed used | US food database (USDA SR Legacy) #173627 | C |
| Lutein + zeaxanthin | 110 µg | 90.91 µg | listed used | US food database (USDA SR Legacy) #173627 | C |
| Manganese | 0.013 mg | 0.01 mg | listed used | US food database (USDA SR Legacy) #173627 | C |
| Niacin (B3, preformed) | 5.557 mg | 4.59 mg | listed used | US food database (USDA SR Legacy) #173627 | C |
| Retinol | 7 µg | 5.79 µg | listed used | US food database (USDA SR Legacy) #173627 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Hazard rows as the dataset rates them
- Campylobacter · Worth knowing · Flagged: cook pieces to 74°C (165°F), as for Salmonella; preparation decides the risk. CFIA found Campylobacter on 42.6% of raw retail skin-on thighs, with higher counts than on skinless breasts. · CFIA 2016 · A
- Dioxins and dioxin-like PCBs · Worth knowing · Raw meat as bought: CFIA sampled raw meat, so these are grams of raw meat, not cooked weight (cooking drives off water and keeps the fat-soluble congeners). Most congener results were below detection (76-85%), so both the lower and the upper bound are shown. Flagged for women who are or may become pregnant or are breastfeeding, not a cap for the default adult. At the lower bound (non-detects counted as zero), about 13,003 g of raw chicken a week would reach the tolerable weekly intake of 0.6 pg WHO 2022 toxic equivalents/kg body weight/week, eaten alone. One 100 g cooked serving, using the raw-meat level, carries 0.32 pg, 0.8% of the weekly limit; a serving every day is 5% of it and adds 0.6% to 1.7% to the average adult's intake (0.27-0.81 pg/kg body weight/day, EFSA 2026). The bounds differ about twenty-fold (85% of congener results are below detection), so neither is the figure. · CFIA dioxins survey (2014–2019) · A
- Dioxins and dioxin-like PCBs · Worth knowing · Raw meat as bought: CFIA sampled raw meat, so these are grams of raw meat, not cooked weight (cooking drives off water and keeps the fat-soluble congeners). Most congener results were below detection (76-85%), so both the lower and the upper bound are shown. Flagged for women who are or may become pregnant or are breastfeeding, not a cap for the default adult. At the upper bound (non-detects counted at their detection limit), about 571 g of raw chicken a week would reach the tolerable weekly intake of 0.6 pg WHO 2022 toxic equivalents/kg body weight/week, eaten alone. One 100 g cooked serving, using the raw-meat level, carries 7.36 pg, 17.5% of the weekly limit; a serving every day is 123% of it and adds 13.0% to 39.0% to the average adult's intake (0.27-0.81 pg/kg body weight/day, EFSA 2026). The bounds differ about twenty-fold (85% of congener results are below detection), so neither is the figure. · CFIA dioxins survey (2014–2019) · A
- Purines and gout · Not rated yet · Not rated for people with gout or hyperuricemia: the only reference is a Japanese dietary recommendation of 400 mg purines a day, seen through Kaneko 2014 rather than an agency document, so no reference is established. Kaneko 2014 has no row named thigh; its chicken leg measures 122.9 mg purines per 100 g (HPLC, four purine bases) and stands in for it. For scale only, 400 mg would be reached at about 325 g. · Kaneko 2014 · C
- Safe cooking temperature · Worth knowing · Flagged: cook thighs, drumsticks and wings to 74 °C (165 °F) in the thickest part, using a digital thermometer that does not touch bone. · Health Canada, safe cooking temperatures · A
- Salmonella · Worth knowing · Flagged for handling and cooking: preparation decides the risk, so no grams limit applies. About a third of raw retail thighs carried Salmonella in CFIA's 2012-13 survey (32.1%). Cook chicken pieces (breasts, legs, thighs, wings) to 74°C (165°F), whole birds to 82°C (180°F). · CFIA 2016 · A
Sources
- CFIA, Food Safety Action Plan Targeted Survey: Dioxins and Dioxin-like Compounds in Selected Foods 2014-2019 (data and 2-page overview PDF; report page inspection.canada.ca)
cfia-dioxins-2014-2019· dataset · Open Government Licence – Canada 2.0 - CFIA (2016-05-12). National Microbiological Baseline Study in Broiler Chicken, December 2012 - December 2013 (study under the federal, provincial and territorial Pathogen Reduction Initiative).
cfia-mbs-broiler-2016· full text read · Government of Canada terms (Crown copyright; not OGL) - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Health Canada, Safe cooking temperatures (published 2024-06-04; page details 2020-05-29)
hc-safe-cooking-temps· page · Government of Canada terms (Crown copyright; not OGL) - Kaneko K, et al. (2014) Total purine and purine base content of common foodstuffs for facilitating nutritional therapy for gout and hyperuricemia. Biol Pharm Bull 37(5):709-721 · doi:10.1248/bpb.b13-00967 · PMID 24553148
kaneko-2014-purines· secondary source · J-STAGE open access
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.