Which part of the chicken is best to eat for your health?

According to Yahoo Life, chicken is one of the "stars" on the dinner table thanks to its affordability, versatility in preparation, and healthier nutritional value compared to other types of meat.

Chicken meat is a high-quality source of 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 in moderation.

White meat

White meat comes from the breast and wings of the chicken. This type of meat has a mild flavor, making it suitable for dishes such as soups and stews.

White meat has significantly less fat, cholesterol, and calories than ham, making it a healthier choice for cardiovascular health. Additionally, white meat contains more protein per serving, making it ideal if you're looking to increase your protein intake.

White meat is also richer in certain vitamins and minerals than thigh meat, such as calcium, phosphorus, and magnesium—all essential for bones, teeth, and muscles.

However, because white meat is low in fat, it tends to dry out if overcooked. Experts recommend using quick cooking methods such as grilling or pan-frying to preserve the meat's tenderness and juiciness.

Dark meat

Dark-colored meat includes the thigh, leg, and inner thigh. This type of meat has a richer flavor, a juicier texture, and can be served as a main course without elaborate preparation.

Dark meats have higher levels of fat, calories, and sodium compared to white meats, but offer a more tender and appealing texture. Additionally, they provide more iron and zinc, essential minerals for growth and the immune system.

People often think that dark meat isn't as good as white meat, but this isn't entirely accurate. Despite having more calories, dark meat is still a high-quality source of protein.

Darker cuts of meat are also a better choice for those who prefer to prepare meals in advance, as they retain their tenderness when reheated.

The best cuts of chicken for your health.

Chicken breast

Chicken breast is a thin strip of meat attached to the breastbone, with a taste similar to chicken breast but softer.

Chicken breast is lean, low in calories and fat but high in protein, making it suitable for those following a low-fat diet. A serving of approximately 113g provides 110 calories, 25g of protein, and 1g of fat.

Chicken thighs

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

To retain moisture, 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 thigh provides 144 calories, 19g protein, and 8g fat.

Chicken breast

Chicken breast is a great choice for those who want lean meat that's low in fat and cholesterol. However, it can dry out easily if not cooked properly. Salting, marinating, or letting the meat rest after cooking can help retain its tenderness and moisture.

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

Parts of chicken that should be eaten in moderation.

Chicken skin

Chicken skin helps retain moisture in the meat during cooking, but it's high in fat and cholesterol. If you're following a heart-healthy diet, limit your consumption of chicken skin.

Chicken wings

Chicken wings are often served with the skin on and are usually deep-fried, which increases the fat and calorie content. To make chicken wings healthier, grill or barbecue them instead of frying. A serving of chicken wings (approximately 113g with skin) provides about 210 calories, 20g protein, and 14g fat.

Processed chicken

Processed chicken meat (like cold cuts) often contains high levels of salt and preservatives. Consuming processed meat is linked to a higher risk of heart disease, diabetes, and certain types of cancer. Therefore, it's best to limit consumption.

Healthy ways to prepare chicken

We should limit adding oil and fat when cooking. If oil is necessary, choose olive oil or avocado oil to reduce bad cholesterol. You can enhance the flavor by marinating the chicken with spices and herbs, instead of using high-calorie sauces.

Avoid battering or deep-frying to reduce calories and fat. When grilling, avoid burning the meat to limit carcinogens. Combine chicken with carbohydrates and vegetables for a balanced meal. Remember to 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