Chicken Caloric Values: Breakdown for Various Cuts and Preparation Techniques
Chicken, a popular source of lean protein worldwide, can be a beneficial addition to a balanced diet. However, the skin and cut of the chicken can significantly impact its calorie and fat content. Here's a breakdown of how removing chicken skin can help in reducing calories and fat intake.
If a person removes the skin from a drumstick, the calories decrease to about 175, and the fat content drops to 5.7g. This is a stark contrast to a drumstick with skin, which contains approximately 27 grams of fat and around 275 calories. Similarly, removing the skin from a chicken wing reduces the fat content to 8.1g, decreasing the calories to about 209.
A skinless chicken breast, on the other hand, has about 284 calories, while adding the skin increases the calories to around 386, showing over 100 extra calories just from the skin. Chicken skin alone is very high in fat and calories: for example, 6 ounces of chicken skin contains approximately 748 calories and 75 grams of fat[1].
Removing the skin lowers fat content regardless of the chicken cut. For instance, thighs or drumsticks without skin have less fat than with skin, even though these cuts have slightly more fat than skinless breast meat[4]. Nutrition labels for poultry often include skin, so removing it is a practical way to reduce fat and calorie intake when choosing chicken or turkey[2].
When people add chicken to their diet, it can be a healthful source of protein that helps their body rebuild muscle and supports many other functions. The healthiest way to cook chicken is to cook without added fats, such as baking on a nonstick baking sheet or using cooking spray instead of oil.
In summary, removing chicken skin can reduce calories by around 100 or more per serving and drastically cut fat intake due to the high fat concentration in the skin itself. This makes skinless chicken breast one of the leanest and lowest-calorie options among chicken cuts[1][4]. For those looking to reduce their calories and avoid fat, the best option is skinless chicken breasts.
Chicken is versatile, used in nearly every cuisine from around the world. With careful consideration of the skin and cut, it can be a nutritious addition to a balanced diet.
[1] Source: United States Department of Agriculture (USDA) FoodData Central, Chicken, skin with subcutaneous fat, cooked, pan-broiled, without salt, https://fdc.nal.usda.gov/fdc-app.html#/food-details/170321/nutrients [2] Source: Mayo Clinic, Chicken nutrition facts, https://www.mayoclinic.org/foods/chicken/nutrition_analysis [3] Source: Healthline, Chicken, https://www.healthline.com/nutrition/chicken [4] Source: American Heart Association, Chicken, https://recipes.heart.org/recipes/chicken [5] Source: CalorieLab, Chicken skin, https://www.calorie-lab.com/foods/chicken-skin/167418000000000/
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