What’s for dinner? Most likely, it’s chicken. According to SF Gate, Americans consume an average of 93 pounds of chicken annually. We’re impressed by its versatility, though it can be a bit overwhelming. Chicken can be added to salads, pastas, rice dishes, and more. In fact, Pinterest alone features over 900 recipes with this popular protein.
Not only is chicken delicious, but it also offers several health benefits. According to WebMD, this protein-rich bird can help improve bone and muscle health, reduce the risk of cardiovascular disease, and even enhance mood. However, while chicken is often seen as a healthy dinner option, not every part of the bird should be viewed the same way. Consider the thighs, for example. Their healthiness is somewhat debatable due to their higher fat content compared to other parts of the chicken. So, are chicken thighs good for us?
Nutritional Info
A 3.5-ounce serving of chicken thigh meat with the skin has 229 calories (via Medical News Today). It also contains 25 grams of protein, 15.5 grams of fat, 84 milligrams of sodium, and 1.3 milligrams of iron. These numbers change when the skin is removed. According to LiveStrong, a 3-ounce serving of skinless roasted chicken thigh has 180 calories, 22 grams of protein, 80 milligrams of cholesterol, and 10 grams of fat.
LiveStrong also notes that chicken thigh meat is a good source of vitamins and minerals, providing 30% of the recommended daily intake of niacin (vitamin B3) as per Healthline. It also offers 15% of your daily value of vitamin B6, zinc, and phosphorous, along with 10% of your daily riboflavin intake. Riboflavin, also known as vitamin B2, is crucial for energy production, according to experts at LiveScience. It also supports skin and blood cell health, as well as vital organs.
Are chicken thighs healthy?
According to SF Gate, chicken thighs contain two types of fat. The healthy fat, monounsaturated fat, is found in the meat. The American Heart Association (AHA) states that monounsaturated fats can improve cardiovascular health by lowering bad cholesterol levels, thus reducing the risk of stroke or heart disease.
Conversely, the skin contains saturated fat, which should be consumed minimally. Chicken with skin can increase fat content by up to 35%, as reported by LiveStrong. While the skin may add flavor to dishes like glazed honey and lemon chicken, it also introduces unhealthy fats.
To keep chicken dishes healthier, SF Gate suggests removing the skin after cooking to retain flavor. Baking or grilling are also healthier cooking methods, according to Healthline.
Are chicken thighs or chicken breasts healthier?
When considering which part of the chicken is healthier, experts at WebMD favor chicken breast, possibly because it has less fat than thighs (via LiveStrong).
Both chicken breasts and thighs can be considered “heart-healthy” proteins, despite their nutritional differences. A 3-ounce serving of skinless roasted chicken thigh has 180 calories, 22 grams of protein, 80 milligrams of cholesterol, and 10 grams of fat. In contrast, the same serving of skinless roasted chicken breast contains 140 calories, 26 grams of protein, 70 milligrams of cholesterol, and 5 grams of fat.
Chicken thighs provide more zinc and riboflavin, while chicken breasts offer higher levels of niacin, vitamin B6, and phosphorous (per LiveStrong). Both parts have health benefits, but WebMD suggests choosing the breast if you must pick one.
Chicken thighs vs other meats
We compared chicken thighs with other meats. A 3.5-ounce serving of broiled ground beef with 10% fat has 217 calories, 26.1 grams of protein, and 11.8 grams of fat (via Healthline). In contrast, over 3 ounces of fresh raw pork shoulder has 186 calories, 17.4 grams of protein, and 12 grams of fat (per LiveStrong). A 3-ounce serving of skinless roasted chicken thigh offers 180 calories, 22 grams of protein, and 10 grams of fat (via LiveStrong).
Choosing protein sources is a personal decision. You might prefer ground beef or skinless chicken thighs for higher protein, or choose skinless chicken thighs over beef or pork to reduce fat intake.
The AHA recommends opting for skinless poultry like chicken or turkey instead of red meat. If choosing red meat, go for the leanest cuts. Preparation also affects the nutritional value of meat dishes.
“`
