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Best Chicken Parts for Weight Loss (and What to Avoid)

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While people often fight over chicken drumsticks, some prefer to enjoy the less popular parts. Everyone has different preferences regarding chicken, and as the parts vary, so do the taste, calories, and nutritional content. Taste and preference are essential, but why not choose the best part that suits your health?

Different Caloric Values by Chicken Parts

Chicken gizzards consist mostly of muscle with little fat and contain about 94 calories per 100 grams. Chicken breast is the most sought-after cut during diets, offering 102 calories per 100 grams, low-fat content, and high protein levels. The thigh, also known as the upper leg, features a good amount of muscle and moderate fat, making it less dry. It is known for its tender, chewy texture and contains about 119 calories per 100 grams.

Varying Fat Content by Chicken Parts

Chicken can be divided into various parts, each with slightly different fat content and calorie counts. The leaner parts include the neck, breast, and gizzard, which contain about 1 to 2 grams of fat per 100 grams. These cuts consist mostly of muscle, resulting in a lean texture. In contrast, the legs, wings, and drumsticks can contain 10 to 20 grams of fat, leading to higher calorie counts and a softer, more enjoyable texture.

It’s Better to Remove the Skin

These days, many people enjoy fried chicken skin, but opinions on it are divided. Many avoid it due to its appearance, and 100 grams of chicken skin contains about 450 calories, four times that of chicken meat. This is even higher than pork belly, as chicken skin includes 80-90% of the total fat in chicken. Due to its high calorie and fat content, it’s better to remove the skin when cooking.

Follow Cooking Methods by Part

Chicken breast is the most significant part of the chicken; it is tender and has abundant protein. It is often used for steaks or grilling, but if cooked too long, it can dry due to its lack of fat. Therefore, adhering to the proper cooking time and method is essential. Chicken thigh meat contains more fat than breast meat, giving it a rich flavor and slightly salty taste, making it ideal for steaming, stir-frying, or frying. Chicken wings can be grilled or served with sauces, making them versatile and easy to prepare.

Mineral-Rich Thighs

Chicken thighs are rich in minerals, containing twice the iron and over twice the zinc compared to chicken breasts of the same size. This makes them a better option for pregnant women or the elderly who may be relatively deficient in iron or zinc.

Drumsticks Recommended for Children and Adolescents

Drumsticks, the most popular part, are especially beneficial for growing children and adolescents. Rich in iron, drumsticks are essential for the rapid cell activity involved in skin, hair, mucous membranes, and nails. They also have a chewy texture and appropriate fat distribution, providing both flavor and elasticity.

Avoid Wings If Dieting

Chicken wings are rich in collagen, which is good for skin health. The pectin found around the wing bones helps eliminate toxins from the body. However, wings have less meat and higher fat content, so eating just two can bring you close to the daily recommended cholesterol limit. They are also relatively high in calories, making them a less-than-ideal choice for those on a diet.

Chicken Breast Aids in Liver Detoxification

Chicken breast, low in fat and high in protein, is a staple in low-calorie diets. It is rich in methionine, an essential amino acid that boosts liver function and helps with detoxification. However, cooking it for too long can cause the meat to shrink and become tough, so it’s best to cook it just right. Enjoying it in salads or grilled dishes can be a delicious way to eat the often dry breast meat.

Gizzard Is Effective for Dieting

Commonly known as chicken gizzards, these parts are well-developed muscles due to the chicken’s need for constant movement, as they don’t have teeth. They contain only 2.1 grams of fat, making them nutritionally valuable and rich in vitamin E, a powerful antioxidant that helps prevent aging. While gizzards have thick muscle layers and membranes that make them tough, proper preparation can make them light and enjoyable.

Chicken Neck and Feet Are Mostly Bone and Skin

Chicken necks are small with thin meat, typically used for making broth or adding to soups. However, many people dislike them, leading to high disposal rates. On the other hand, chicken feet are rich in collagen, beneficial for skin health, and have a chewy texture, making them popular as a drinking snack. While many enjoy them, the appearance of chicken feet can be off-putting for some, and they are often boiled and tossed in seasoning or added to flavored soups.

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