Does Chicken Meat Raise Cholesterol Levels? The Full Story

November 1, 2025 •

3 min read

According to a 2019 study published in the American Journal of Clinical Nutrition, eating high levels of both white meat, such as chicken, and red meat can significantly increase blood cholesterol levels compared to a plant-based diet. The answer to "Does chicken meat raise cholesterol levels?" is more complex than previously thought, hinging on factors like preparation and portion size.

Quick Summary

Eating chicken can increase cholesterol levels, particularly depending on preparation methods, fat content, and overall diet. A 2019 study found lean white and red meats affect cholesterol similarly, though plant-based proteins had a more favorable effect.

Key Points

Saturated Fat is Key: A 2019 study showed that lean red and white meats, including chicken, have similar effects on LDL cholesterol when saturated fat intake is comparable.
Preparation Matters: Frying chicken drastically increases its fat and cholesterol content, while grilling, roasting, or steaming are heart-healthier methods.
Remove the Skin: The majority of fat in chicken is found in the skin. Removing it before cooking is a simple yet effective way to reduce saturated fat and calories.
Choose Lean Cuts: Skinless chicken breast is the leanest cut with the lowest fat content, making it the best option for managing cholesterol.
Plant-Based is Best: Consuming plant-based proteins has been shown to be the most effective dietary approach for lowering LDL cholesterol compared to diets high in either red or white meat.
Holistic Diet Approach: The impact of chicken is part of a larger dietary context; a diet rich in fruits, vegetables, whole grains, and healthy fats is crucial for overall heart health.

The Surprising Truth About White Meat and Cholesterol

For years, chicken has been championed as the heart-healthy alternative to red meat. However, a landmark 2019 study, known as the APPROACH trial, challenged this long-held belief. Researchers found that consuming high levels of lean red meat and lean white meat (including chicken) produced similar increases in LDL ('bad') cholesterol. This discovery surprised many, highlighting that saturated fat content, not just the type of meat, is the primary driver of increased cholesterol. This does not mean chicken should be avoided entirely, but rather that a more nuanced approach to dietary choices is needed for managing cholesterol.

Factors that Influence Chicken's Impact on Cholesterol

Several key factors determine how chicken consumption affects your cholesterol levels. Understanding these can help you make informed choices that support your heart health.

Cut of Meat and Skin

White meat vs. dark meat: A skinless, boneless chicken breast is significantly leaner than a thigh or drumstick. Darker cuts contain higher fat content, which includes more saturated fat that can negatively impact cholesterol.
Skin: The skin is where the majority of chicken's total fat calories are stored. Removing the skin before cooking drastically reduces the amount of saturated fat and overall fat, making it a much healthier option for cholesterol management.

Cooking Methods

Frying: Deep-frying chicken in oil, especially unhealthy oils high in saturated and trans fats, dramatically increases its fat and calorie content. Frying also increases the formation of cholesterol oxidation products (COPs), which are linked to heart disease.
Grilling, roasting, and steaming: These methods require little to no added fat and allow excess fat to drip away. Steaming, in particular, minimizes cholesterol oxidation. Using herbs, spices, or wine for flavouring instead of fat-based marinades is also beneficial.
Reheating: Some studies have found that reheating cooked meat can increase the level of COPs, particularly when microwaved. However, further research is needed to fully understand this effect.

Comparison of Chicken Cuts and Preparation


Chicken Cut & Preparation	Calories (approx. per 100g)	Fat (g)	Key Cholesterol Impact
Breast (skinless, grilled)	165	3.6	Most favorable: Low in saturated fat and calories.
Breast (with skin, roasted)	~197	~7.8	Moderate: Fat content increases significantly with skin.
Thigh (skinless, roasted)	179	8.2	Moderate: Higher fat content than skinless breast.
Thigh (with skin, roasted)	~215	~12	Least favorable: Highest fat and saturated fat content.
Fried Chicken (meat only)	94mg cholesterol (per 100g)	Varies widely	Least favorable: Increased fat from oil and formation of COPs.

The Broader Context of Your Diet

While chicken's specific impact is important, it is only one piece of the puzzle. An overall dietary pattern rich in fruits, vegetables, whole grains, nuts, and legumes remains the most effective strategy for managing cholesterol. Replacing animal proteins entirely with plant-based sources has been shown to be the most effective dietary intervention for lowering LDL cholesterol. Healthy fats from sources like olive oil and avocados are also beneficial. The key is to consume lean chicken in moderation as part of a varied, balanced diet rather than relying on it as a guaranteed low-cholesterol choice.

Conclusion

Does chicken meat raise cholesterol levels? Yes, it can, especially when higher-fat cuts with the skin are consumed and prepared using unhealthy cooking methods like frying. The notion that white meat is automatically healthier for cholesterol than red meat is now contested by research showing similar effects when saturated fat intake is comparable. For heart health, the focus should shift to overall dietary choices, emphasizing lean cuts of chicken without the skin, opting for healthy cooking methods like grilling or baking, and prioritizing plant-based foods. By making these mindful adjustments, you can incorporate chicken into a diet that effectively manages and lowers cholesterol levels.

For more detailed nutritional guidelines and healthy eating patterns, consult resources like the American Heart Association (AHA).

Frequently Asked Questions

Yes, skinless, boneless chicken breast is a lean protein choice that is relatively low in saturated fat and cholesterol, making it a good option when prepared using healthy cooking methods like grilling or roasting.

Not necessarily. Recent studies, including the 2019 APPROACH trial, found that high consumption of both lean red meat and white meat can increase LDL cholesterol equally. The saturated fat content of the entire diet is the key factor.

The healthiest cooking methods are those that use little or no added fat. Grilling, baking, roasting, or steaming chicken without the skin are excellent choices.

Yes, eating chicken with the skin on significantly increases the fat and saturated fat content, which can raise your LDL cholesterol levels.

The American Heart Association recommends that if you eat meat, you choose lean cuts and limit unprocessed red meat. The focus should be on moderation as part of a balanced diet that prioritizes plant-based foods, rather than a specific weekly limit for chicken.

Yes, fried chicken can raise cholesterol levels. The cooking method introduces unhealthy fats from the oil, and frying can produce cholesterol oxidation products that are detrimental to heart health.

According to the APPROACH trial, diets high in plant-based proteins, such as legumes, nuts, and soy, resulted in lower LDL cholesterol levels compared to diets high in either red or white meat proteins.