One of the most popular protein sources in the world is chicken. A lot of people eat chicken every day, whether it’s grilled chicken breast or crispy chicken wings. But some people want to know if eating chicken will make them gain weight. The answer is that it depends on how it’s cooked and eaten. Let’s take a closer look at the facts.
The Basics: Chicken Nutrition
Chicken is a lean source of protein that is relatively low in calories and fat compared to other meats like beef or pork. A 3 ounce serving of boneless, skinless chicken breast contains around 120 calories and 3 grams of fat.
Chicken also contains important nutrients like:
- Protein for building muscle and repairing tissue
- B vitamins for converting food into energy
- Selenium for immune health
- Niacin for digestive system function
So in its whole, unprocessed form, chicken can be part of a healthy diet. But preparation methods and portion sizes impact its effects on weight.
Does Chicken Have a High Calorie Count?
Chicken has a moderate calorie density, which means that for the number of calories it has, it has a lot of good nutrients. Cheese has 330 calories for every 3 ounces, while chicken breast has 120 calories.
However, fried chicken or chicken cooked with high fat sauces can pack significantly more calories. A fried chicken breast may have over 300 calories versus the 120 in a grilled breast. Consuming large portions or high calorie preparations frequently can lead to excess calorie intake.
Is Chicken High in Fat?
Chicken can be high in fat depending on the cut and preparation:
- Skinless breast is lowest in fat with about 3 grams per serving
- Chicken thighs with skin are about 9 grams of fat
- Frying chicken adds significant fat, up to 15 grams per serving
Fried chicken also contains unhealthy trans fats, which raise bad LDL cholesterol levels. Choosing lean cuts and healthy cooking methods keeps chicken’s fat content in check
Does Chicken Promote Weight Gain?
Chicken does not directly cause weight gain. Eating too many calories from any food can lead to weight gain over time. Portion control is key. A healthy serving of chicken is 3-4 ounces, about the size of a deck of cards.
Consuming large portions or high calorie chicken dishes frequently without adjusting other calories can contribute to weight gain for some. But chicken can also help promote weight loss when prepared lean and consumed in moderation.
Can Chicken Help With Weight Loss?
Yes, chicken can support a healthy weight loss diet in the right amounts. Here’s how
- High protein keeps you feeling full. This can reduce overall calories.
- Chicken requires more calories to digest than carbs or fat.
- Lean chicken can be the base for low calorie, nutrient dense meals.
When paired with vegetables and whole grains, chicken can be an excellent addition to a balanced weight loss plan.
Healthy Ways to Cook and Season Chicken
To keep chicken low in calories, opt for lean cuts like breast or tenderloin. Then use healthy cooking methods:
- Bake
- Grill
- Roast
- Sauté with a small amount of oil
- Poach
Avoid frying chicken or cooking with high fat cream sauces. Instead, flavor chicken with:
- Fresh herbs like rosemary, oregano, thyme
- Spices like garlic, paprika, pepper
- Citrus juice
- Vinegars
- Low sodium soy sauce
This keeps seasoning light while adding lots of flavor.
Watch Out for Hidden Calorie Bombs
Be mindful of toppings and sides that can add calories to otherwise lean chicken:
✔ High calorie sauces like barbecue or sweet and sour sauce
✔ Fried coatings or breadcrumbs
✔ Heavy salad dressings
✔ High fat sides like mashed potatoes or macaroni and cheese
Healthy Chicken Meals for Weight Loss
With some creativity and planning, chicken can be part of delicious, low calorie meals:
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Chicken salad: Grilled chicken, greens, tomatoes, cucumbers, avocado, balsamic vinaigrette
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Sheet pan meal: Chicken breast, potatoes, broccoli, garlic, olive oil, salt, and pepper roasted
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Chicken stir fry: Sautéed chicken, peppers, onions, carrots, broccoli, teriyaki sauce over brown rice
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** Chicken soup:** Shredded chicken, carrots, onions, celery, chicken broth
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Chicken wraps: Whole wheat tortilla, grilled chicken, salsa, spinach, black beans
The Bottom Line
Chicken does not automatically lead to weight gain. Chicken can be part of a healthy weight management diet as long as the portions are small and the food is cooked in a healthy way. Cut back on foods that are high in fat, like skins, fried coatings, and creamy sauces. Stay mindful of overall calorie intake and get regular exercise. Then chicken can be a lean, nutritious protein option.
You may get constipated.
A chicken sandwich won’t help you get better, but if you eat a lot of protein-rich foods like chicken and not enough vegetables, whole grains, fruits, and beans, you may have trouble going to the bathroom. High protein diets that restrict these healthy carbohydrates are typically low in fiber. So, make sure your chicken shares your plate with salad greens, carrots, brown rice, and other high-fiber sides. And increase your water intake if you are eating a lot of protein. For help, see these 20 Easy Ways to Add Fiber to Your Diet.
You may consume more sodium than you should.
If you’re eating chicken every day, we’ll assume you’ve visited Chick-fil-A restaurants on occasion, and maybe even ordered the Spicy Deluxe Chicken Sandwich. If so, you got a clucking ridiculous amount of salt with your lunch, 1,759 mg of sodium, which is more at one sitting than the ideal 1,500 mg daily maximum suggested by the American Heart Association for lowering blood pressure.
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