The versatility of chicken contributes to its appeal. Almost every cuisine across the globe has a wide choice of chicken recipes. Having a neutral taste is the advantage of chicken as it can blend with different flavours. The calorie count and nutritional profile vary according to the different parts of chicken.
Calorie Count of Different Body Parts of Chicken
The chicken calories on your plate depends on the cut and size of the chicken. The different cuts of chicken are:
- Breast
- Thighs
- Drumsticks
- Wings
Given below is a breakdown of the chicken calories and the nutritional value for a serving of 100 gms of chicken. The chicken cannot be cut precisely to 100 grams and so you should keep this in mind when you are calculating the nutritional value for each serving.
The recommended daily intake of protein for a diet containing 2000 calories is 155 grams (approx) according to the United States Department of Agriculture. Since the nutritional value and calories depend on the size and cut of the chicken, you will have to weigh the chicken included in your diet to arrive at the exact nutritional value.
The calories and nutritional value given below are for 100 grams of various cuts and sizes of cooked chicken without any flavour or seasoning.
1. Boneless Chicken Breast without Skin
This cut has the highest protein content and low fat and is most preferred by fitness enthusiasts and people who are on a weight loss journey. Breast is the most popular cut among the different parts of chicken and chicken breast protein is the most sought-after lean protein.
Every serving of 100 gms of the cooked boneless, skinless, chicken breast consists of:
- Calories: 165
- Fat: 3.6 gms
- Protein: 31 gms
- Carbs: 0
The calories in chicken breast constitute 80% of protein and 20% of fat. No wonder this is the most preferred part of the chicken. Cooked chicken breast calories, fat, and carbs will increase if the chicken has marinades and sauces and is cooked in oil.
2. Chicken Breast with Bone and Skin
The chicken breast nutrition profile varies a bit in terms of calories, fat, and protein content. The fat content is twice that of skinless and boneless chicken while the variation in protein content is negligible. Some of the recipes are more delicious when prepared with the bone and skin on.
- Calories: 197
- Fat: 7.8 gms
- Protein: 30 gms
- Carbs: 0
3. Chicken Thighs
Thighs are tender parts of chicken and form the upper portion of the leg. They are more succulent when compared to chicken breasts due to their higher fat composition. Chicken thighs are more economical and affordable than chicken breasts. The nutritional profile of a 100 gms serving of chicken thighs without the skin is:
- Calories: 209
- Fat: 10.9
- Protein: 26
- Carbs: 0
The calories in chicken thighs consist of 53% of protein and 47% of fat.
4. Chicken Thighs with Skin
There will be a variation in calories, fat, and protein. A 100 gms serving of chicken thighs contains:
- Calories: 229
- Fat: 15.5 gms
- Protein: 25 gms
- Carbs: 0
5. Chicken Drumsticks
The two yummy parts of chicken legs are thighs and drumsticks. The drumstick is the lower portion of the leg while the thighs are the upper portion. They both are referred to as dark meat. By including a 100 gms serving of chicken drumsticks you will gain:
- Calories: 172
- Fat: 5.7
- Protein: 28.3
- Carbs: 0
With 172 calories in your diet in the form of chicken drumsticks, you will get 70% protein and 30% fat.
6. Chicken Drumsticks with Skin
If you prefer the skin on, there will be a variation in the nutrition derived. 100 gms serving of chicken drumsticks with skin on will have
- Calories: 216
- Fat: 11.2
- Protein: 27
- Carb: 0
7. Chicken Wings
Chicken Wings are one of the most preferred parts of chicken for starters. They are the highest in calories when compared to the other parts of chicken and the lowest in protein content. Weight watchers should be conscious of their calorie intake while choosing to add chicken wings to their diet. However, they can still be considered a healthy inclusion if they are not coated with bread crumbs and sauces and deep fried.
- Calories: 203
- Fat: 8.1 gms
- Protein: 30.5 gms
- Carbs: 0
64% of the calories from chicken wings contain protein and 36% of fat.
8. Chicken Wings with Skin
Chicken wings are already rich in calories and you will be adding more calories if you prefer chicken wings with skin. 1 serving of 100 gms of chicken wings contains:
- Calories: 290
- Fat: 19.5 gms
- Protein: 27 gms
- Carbs: 0
Other Popular Cuts of Chicken
Besides the most preferred cuts of chicken mentioned above, other cuts are equally popular for delicious preparations of chicken. The calories you will include in your diet for a serving of 100 gms with these cuts are:
Chicken Tender: 263 kcal
Back: 137 kcal
Dark Meat: 125 kcal
Light Meat: 114 kcal
How Does Skin Change the Nutritional Profile of Chicken?
Parts of chicken chosen with skin on do change the nutritional profile in terms of extra calories, fat, and protein. The protein content is slightly lower and the fat and calories are on the higher side when compared to chicken without skin. Unlike the fat in other animal foods which is saturated fat and can enhance cholesterol levels in your body and the risk of cardiovascular issues when excessively consumed, the fat in chicken skin is mainly unsaturated fat. USDAтАЩs findings say that 28 grams of chicken skin contain 8 grams of unsaturated fat and 3 grams of saturated fat. Also, chicken skin adds flavour to your chicken recipe while keeping the chicken moist.
However, there are some drawbacks in choosing to cook chicken with skin on, especially for people who are on a weight loss journey as chicken skin enhances calories as well as saturated fat. According to USDA 28 grams of chicken skin contains 3 grams of saturated fat which is equal to the saturated fat present in 1 cup of cooked chicken breast. The American Heart Association suggests it is important that the calories in your diet should contain only 5 to 6% of saturated fat i.e., about 13 grams of saturated fat for a calorie consumption of 2000. Considering this, chicken skin can be highly inappropriate for a healthy diet.
Having said that, chicken skin is not that harmful to heart health if consumed in moderation and as part of a well-balanced diet. Also, the calorie intake will not enhance drastically if had in moderation.
How Do Cooking Methods Impact the Nutritional Profile of Chicken?
The best way to retain the healthy nutritional profile of chicken is to cook it with no marinades, sauces, or oil. Some of the possible ways you can adopt in cooking chicken to avoid calories and saturated fat are:
- Pressure cooking
- While baking or pan frying substitute oil with cooking spray
- Use a non-stick pan for baking
- Steaming
- Air frying
- Grilling
The following cooking methods should be avoided if you are wary of adding more calories and fat to your balanced diet:
- Deep frying
- Using oil or butter for frying
- Marinating chicken with fat, sugar, or salt.
Conclusion
While cooked chicken breast calories are the lowest as it is the richest source of lean protein, chicken breast is the best option among the other parts of chicken for people intending to cut down on calories and fats while enhancing lean protein in their diet.
The other cuts of chicken are equally rich in lean protein but the number of calories added to your diet depends on the size and cut of the parts of chicken. Keeping the skin on further adds to your calories and fat content. So, it is recommended to remove the skin if you are minding what you eat.
For fitness enthusiasts and bodybuilders, lean protein is highly beneficial. Lean protein helps in the building of muscle, faster recovery, and repair of muscles after a strenuous workout routine. Lean protein also helps reduce the risk of cardiovascular issues, boost immunity, lose extra pounds, etc.