Which part of chicken is best for health?

According to Yahoo Life, chicken is one of the 'stars' on the dining table thanks to its affordable price, variety in cooking methods and healthier nutritional value compared to other meats.

Chicken is a source of high-quality lean protein, rich in essential vitamins and minerals - Photo: REUTERS

Chicken is a high-quality source of lean protein, rich in essential vitamins and minerals such as zinc, selenium, potassium, B vitamins and many others. However, not all parts of the chicken are created equal. Some parts are more nutritionally beneficial, while others should be consumed sparingly.

White meat

White meat comes from the breast and wings of the chicken. It has a mild flavor and is suitable for dishes such as soups and stews.

White meat is significantly lower in fat, cholesterol, and calories than thigh meat, making it a healthier choice for your heart. Additionally, white meat contains more protein per serving, making it ideal if you want to increase your protein intake.

White meat is also richer in certain vitamins and minerals than thigh meat, such as calcium, phosphorus and magnesium - which are important for bones, teeth and muscles.

However, because white meat is low in fat, it can dry out if overcooked. Experts recommend using quick cooking methods like grilling or pan-frying to keep the meat tender and juicy.

Dark meat

Dark meat includes the thigh, shank, and thigh cheeks. It has a richer flavor, a juicier texture, and can be served as the main course of a meal without requiring much preparation.

Dark meat is higher in fat, calories, and sodium than white meat, and has a more tender and appealing texture. It also provides more iron and zinc, minerals important for growth and the immune system.

People often think that dark meat is not as healthy as white meat, but this is not entirely true. Although it has more calories, dark meat is still a source of high-quality protein.

Dark meat is also a better choice for those who like to prepare meals in advance, as it retains its tenderness when reheated.

The Healthiest Parts of Chicken

Chicken breast

Chicken breast is a thin strip of meat attached to the breast, it tastes similar to chicken breast but is more tender.

Chicken breast is very lean, low in calories and fat but high in protein, making it a good choice for those on a low-fat diet. A 4-ounce serving provides 110 calories, 25 grams of protein and 1 gram of fat.

Chicken thighs

Chicken thighs are becoming increasingly popular due to their delicious flavor, tender texture, and affordable price. They are also rich in omega-3 fatty acids, B vitamins, vitamins A and K, which help reduce inflammation and may reduce the risk of certain cancers.

To retain the juiciness, choose bone-in chicken thighs and cook them with the skin on, then remove the skin before eating to reduce fat and calories. A 100g serving of boneless, skinless chicken thighs provides 144 calories, 19g protein and 8g fat.

Chicken breast

Chicken breast is a great choice for those looking for a lean meat that is low in fat and cholesterol. However, it can dry out if not cooked properly. Brining, marinating, or resting the meat after cooking can help keep it tender and moist.

A 100g serving of boneless, skinless chicken breast contains 106 calories, 23g protein and 2g fat.

Chicken parts should be eaten sparingly

Goosebumps

Chicken skin helps keep the meat moist while cooking, but it is high in fat and cholesterol. If you are following a heart-healthy diet, limit your intake of chicken skin.

Chicken wings

Chicken wings are often served with the skin on and are often deep-fried, which increases the fat and calorie content. To make chicken wings healthier, grill or broil them instead of frying them. A 4-ounce serving of chicken wings with skin provides about 210 calories, 20 grams of protein, and 14 grams of fat.

Processed chicken

Processed meats (like cold cuts) are often high in salt and preservatives. Consuming processed meats has been linked to a higher risk of heart disease, diabetes, and some cancers, so it’s best to limit them.

How to prepare healthy chicken

Limit the amount of fat you add to your cooking. If you do need to use oil, choose olive oil or avocado oil to lower your bad cholesterol. You can add flavor by marinating your chicken with herbs and spices, instead of using high-calorie sauces.

Avoid breading or frying to reduce calories and fat. When grilling, avoid burning the meat to limit carcinogens. Combine chicken with starch and vegetables for a balanced meal. Note, always cook chicken thoroughly to ensure hygiene.

Source: https://tuoitre.vn/an-phan-nao-cua-thit-ga-la-tot-nhat-cho-suc-khoe-2025020512123021.htm