Chicken is one of the most popular and commonly consumed meats. Many people eat chicken on a regular basis as it is affordable, versatile, and a good source of protein. However, a common question that arises is: will eating chicken make you fat?
The short answer is – it depends. Chicken can be part of a healthy diet and weight loss plan, but it really comes down to how it is prepared and consumed By understanding chicken’s nutritional profile, being mindful of portion sizes, and using healthy cooking methods, chicken can be incorporated into a diet aimed at managing weight
Chicken’s Nutritional Profile
Chicken is considered a lean protein meaning it is lower in fat compared to other meats like beef or pork. However the exact nutritional profile depends on the cut of chicken
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A 3 ounce serving of boneless skinless chicken breast contains around 120 calories 26g of protein, 3g of fat, and 0g carbs. It is high in protein, relatively low in fat, and contains no carbs.
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Chicken thighs and legs are slightly higher in calories and fat, but still considered lean. Chicken thighs contain around 140-170 calories and 5-8g of fat per 3 ounce serving.
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Because skin is high in saturated fat, chicken with skin, especially skin from thighs and drumsticks, has a lot more fat and calories.
Even though chicken breast is one of the leanest cuts, all chicken can be part of a healthy diet if it is eaten in the right amounts.
The Impact of Preparation Methods
How you cook and prepare chicken can have a big effect on how many calories and fat it has. From healthiest to least healthy, here are some ways to prepare food:
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Baked – Simple seasoning and baking chicken produces delicious flavor without adding extra calories or fat.
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Grilled – Like baking, grilling allows excess fat to drip away leaving just the chicken behind.
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Poached or Steamed – Cooking chicken gently in water, broth, or steam keeps it moist without needing additional oil or fat.
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Roasted—Roasting adds little fat and lets the flavors of the herbs and spices stand out.
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Fried – Frying chicken adds a significant amount of extra calories and fat from whatever oil or fat is used for frying.
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Breaded then fried – Breadcrumb coating plus frying piles on calories, carbs, and fat.
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Sauced – Creamy sauces and gravies can impart lots of additional calories and fat.
By choosing healthier low-fat cooking methods, chicken can easily be part of a diet geared towards fat loss and weight management.
Watch Your Portions
While chicken can be lean and protein packed, overdoing portion sizes can lead to excess calorie intake which may contribute to weight gain over time. Here are some tips for keeping portions in check:
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3-4 ounces cooked chicken is considered one proper portion size. This provides around 25-35g protein without too many calories.
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When eating chicken with higher fat content like skin-on chicken or fried chicken, reduce portion sizes to 2-3 ounces at most.
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Use a food scale or measuring cups to accurately assess portion sizes if needed. Estimating often leads to oversized portions.
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Fill the rest of your plate with lower calorie items like vegetables and whole grains to stay full on fewer calories.
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Listen to your hunger and fullness signals. Stop eating when you feel satisfied rather than overstuffed.
Chicken as Part of a Healthy Balanced Diet
While chicken itself may not directly cause weight gain, it’s also important to look at your overall diet and lifestyle habits. A few simple diet and exercise principles can help maintain a healthy body weight:
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Combine chicken with plenty of vegetables, fruits, whole grains, legumes, and healthy fats like olive oil and avocados.
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Limit intake of processed and fried foods, sugary drinks, refined carbs and excessive salt.
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Stay active with regular exercise – a mix of cardio and strength training works best.
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Focus on whole, minimally processed foods prepared with healthier cooking methods the majority of the time.
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Allow yourself occasional treats and fried chicken meals in moderation. Deprivation leads to binging. Find balance.
The Bottom Line
Chicken is a lean, nutritious protein that can absolutely be part of a healthy diet geared towards weight management or fat loss. The key factors are paying attention to portion sizes, choosing healthier preparations like baking or grilling, and balancing it out with plenty of vegetables, fruits, and whole foods. While chicken alone won’t make or break your body weight, it can be one piece of an overall healthy lifestyle.
You might increase your risk of cancer.
Eating chicken was associated with a higher risk of getting cancer, according to a study in the Journal of Epidemiology and Community Health. Researchers at Oxford University tracked the diets of 450,000 people over an eight-year period and found that “poultry intake was positively associated with risk for malignant melanoma, prostate cancer, and non-Hodgkin lymphoma.”
You may suffer food poisoning.
If you’re eating a lot of chicken, chances are you may get careless about proper prep. If you eat undercooked chicken or other foods or beverages contaminated by raw chicken or its juices, you can get a foodborne illness from Campylobacter, Salmonella and Clostridium perfringens bacteria, according to the Centers for Disease Control and Prevention. About a million Americans do every year. Don’t make the common mistake of washing raw chicken, which spreads chicken juices to countertops, utensils and other foods. Use a separate cutting board and knives for raw chicken and wash your hands, utensils, cutting boards, and dishes with hot soapy water. Also, use a food thermometer to ensure chicken is cooked to a safe internal temperature of 165°F.
These meals helped me lose 50 pounds in 5 months
FAQ
Can eating chicken cause weight gain?
Chicken consumption was most associated with weight gain in both men and women, and it didn’t take much. Compared to those who didn’t eat any chicken at all, those eating about 20 or more grams of chicken a day had a significantly greater increase in their body mass index.
Is eating chicken good for fat loss?
Chicken breasts are known to be good for weight loss, and for good reason. One breast serves up 27 grams of protein for fewer than 150 calories. Aug 31, 2024.
Is eating chicken every day fattening?
Since chicken has calories, it’s not true that you can eat as much as you want and not gain any weight. However, they are right that steamed, grilled, or roasted chicken (without any other ingredients) is a good choice for lower-calorie protein.
Do chickens get fat?
Our chickens have worries Grandma’s chickens never faced: getting fat. Fully grown, mature hens should not continue to gain weight. Just like humans, however, if your bird consumes more calories than it expends, it will. Given a chicken’s unique biology, it first retains the weight in the form of excess fat in the abdomen and liver.
Why do chickens get fatter and fatter?
As chickens become overweight, they become more inactive, which causes a vicious cycle that encourages them to simply get fatter and fatter. This is because as chickens gain weight, they consume more calories than they spend.
Is chicken fat a fad?
Chicken fat imbues chicken flavor to plenty of dishes long after your coq au vin is a distant memory. Chicken fat has been around since…oh, since chickens. So it’s not like this humble ingredient is a cutting-edge fad, but for avid home cooks, the sensibility behind using it is very with the times.