Protein is essential for those who work out regularly or are focused on muscle gain. It is available in both vegetarian and non-vegetarian diets. However, chicken stands out as one of the few foods that provides complete protein with relatively low calories. It also contains several other vital nutrients.
But it’s important to note that not everyone should consume the same type or quantity of chicken, especially those looking to lose or gain weight, or maintain a balanced diet. Not all parts of the chicken offer the same nutritional benefits.
Why Chicken Is a Great Source of Protein? Chicken protein helps repair muscles and supports recovery after exercise. It is rich in B vitamins and niacin, which help convert food into energy. Minerals like selenium, phosphorus, and iron in chicken support immunity, digestion, and hormone production. Selenium also helps repair damaged cells and offers protection against certain types of cancer.
When it comes to protein content in chicken, different cuts vary significantly. Per 100g of cooked, skinless meat, chicken breast contains the highest amount of protein at 31g, with just 3.6g of fat and 165 kcal, making it the leanest option. Chicken wings come close with 30.5g of protein, 8.1g fat, and 290 kcal. Drumsticks provide 28g of protein, 5.7g fat, and 175 kcal, while chicken thighs offer 26g of protein, 10.9g fat, and 209 kcal. Whole chicken meat averages 24g of protein, 13.4g fat, and 239 kcal per 100g.
Chicken breast is the leanest cut, with a protein-to-fat ratio of 9:1. It offers the highest protein (31g) and lowest fat (3.6g) per 100g, with just 165 calories. Ideal for those trying to lose weight or build lean muscle, it also supports faster post-workout recovery. Athletes and people with intense workout routines are often advised to choose chicken breast.
Thighs, wings, and drumsticks are higher in fat and calories. These are suitable for those aiming to gain weight or build muscle mass. For example, a single chicken wing can contain up to 290 kcal. Chicken skin is also very high in fat, around 41g per 100g. Although some of this fat is healthy, removing the skin significantly reduces the fat content.
What’s the Best Way to Cook Chicken? Chicken can be prepared in many ways, but boiling is the healthiest, especially for weight loss. Boiling doesn’t require added fats and retains the nutritional value. Grilling and roasting are also good options, offering flavour without excess fat.
On the other hand, fried chicken should be avoided as much as possible. It’s high in calories and contributes to fat gain. For those aiming to lose weight, skinless, boiled or grilled chicken breast is the best choice due to its high protein and low fat content.
If the goal is to gain muscle or increase weight, cuts like thighs, wings, and drumsticks are more suitable as they contain higher levels of fat and calories.
However, fried chicken and chicken with the skin should be avoided by anyone watching their calorie or fat intake, as these options significantly increase both.
