How much potassium is in chicken thigh?
Chicken thigh has 229 mg of potassium per 3 oz cooked (85 g) — about 5% of the 4,700 mg Daily Value. That's 269 mg per 100 g, roughly 0.5× a medium banana (~422 mg).
USDA FoodData Central · cooked, roasted, skinless · FDC 172388
Potassium by portion
| Portion | Potassium | % DV | Sodium | Calories |
|---|---|---|---|---|
| 3 oz cooked (85 g) | 229 mg | 5% | 90 mg | 152 |
| 100 g | 269 mg | 6% | 106 mg | 179 |
| 1 oz (28 g) | 76 mg | 2% | 30 mg | 51 |
% DV against the FDA Daily Value of 4,700 mg of potassium. Whole foods are naturally potassium-rich and low in sodium — the ratio heart guidelines (like DASH) favor. Values from USDA per-100 g data (FDC 172388, SR Legacy). cooked, roasted, skinless.
Chicken thigh is a protein food that brings a little potassium along for the ride — useful, but not a number to build your intake around. A 3 oz cooked, skinless serving (85 g) carries about 229 mg of potassium, which is roughly 5% of the 4,700 mg Daily Value and about 0.5× the potassium of a medium banana (~422 mg). On a per-100 g basis that’s 269 mg. A larger 110 g thigh edges up toward 296 mg, but even then you’d need close to two thighs to match a single banana. Potassium is a side benefit here, not the headline.
A side contributor, not a potassium source
The honest framing is that thigh sits in the moderate tier for potassium — the same neighborhood as most meats. Lean dark meat gives you a respectable dose, but it isn’t in the league of the foods people reach for first: a baked potato clears 900 mg, a banana 422, and a cup of cooked spinach pushes past 800. So if your goal is specifically to raise potassium, thigh won’t get you there on its own. Where it earns its place is the company it keeps — that ~229 mg arrives alongside about 21 g of complete protein in the same 85 g portion. You’re getting the potassium for free while hitting a protein target, which is a better deal than it looks if you weren’t counting on the mineral in the first place.
Why the mineral matters at all
Potassium is the blood-pressure mineral. It works against sodium to help relax blood-vessel walls, which is why potassium-forward, lower-sodium eating patterns like DASH are tied to healthier blood pressure — and why most people, who land well under the 4,700 mg target, are nudged to get more. Chicken thigh helps the ratio a little: it’s naturally low in sodium when you cook it plain (about 90 mg per 3 oz), so it adds potassium without piling on salt. The catch is the same as always with chicken — seasoned, brined, or breaded versions can carry several times the sodium of the plain roasted cut, which tilts that ratio the wrong way. Keep it simple, and thigh is a quietly favorable choice. (For context, not alarm: people with kidney disease are sometimes advised to limit potassium, so treat this as reference data, not medical advice.)
For the leaner sibling cut and the rest of its macro picture, see protein in chicken breast.
Frequently Asked Questions
How much potassium is in a 3 oz chicken thigh?
About 229 mg of potassium in a 3 oz cooked, skinless serving (85 g), based on 269 mg per 100 g (USDA FDC 172388). A larger 110 g thigh carries closer to 296 mg.
What percent of the daily value for potassium is that?
About 5% of the FDA Daily Value of 4,700 mg per 3 oz serving. It's a modest contribution — chicken thigh is a protein food first, and most of your potassium will still come from fruit, vegetables, dairy, and starchy foods like potatoes.
How does chicken thigh's potassium compare to a banana?
It's lower. A 3 oz thigh has about 229 mg, roughly 0.5× the potassium of a medium banana (~422 mg). You would need close to two thighs to match a single banana, which is why thigh counts as a side contributor rather than a potassium source.
Does chicken thigh or breast have more potassium?
They're close. Cooked skinless thigh sits at 269 mg per 100 g; breast runs a little higher, around 256–330 mg per 100 g depending on the cut. Neither is a standout potassium food — both are lean proteins that bring a moderate amount alongside their main job.
Why does potassium matter?
Potassium helps counterbalance sodium and relax blood-vessel walls, which is why potassium-rich, lower-sodium eating patterns like DASH are linked to healthier blood pressure. Most people fall short of the 4,700 mg target. This is general nutrition information, not medical advice.
When was this data last verified?
2026-06-18, against USDA FoodData Central FDC 172388 (Chicken, broilers or fryers, thigh, meat only, cooked, roasted; SR Legacy). We re-verify reference pages periodically.
Whole-food values are USDA reference data, not a Labelgrade (that score is for branded packaged products). High-potassium diets aren't for everyone — people with kidney disease are often told to limit it; this is reference data, not medical advice. See our methodology.