Does eating chicken raise cholesterol? The definitive guide

November 15, 2025 •

4 min read

According to a 2019 study published in the American Journal of Clinical Nutrition, both lean red and white meat can increase 'bad' LDL cholesterol levels compared to a plant-based diet. However, the direct impact of chicken on your cholesterol depends on the cut and preparation, making the question 'Does eating chicken raise cholesterol?' more complex than a simple 'yes' or 'no'.

Quick Summary

The effect of chicken on cholesterol levels depends on the specific cut and how it is prepared. Lean, skinless portions cooked healthily have minimal impact, whereas fried chicken with the skin can raise levels due to saturated fats. Overall dietary patterns and fat intake are more significant factors.

Key Points

Saturated Fat is Key: The main dietary factor influencing your blood cholesterol is saturated fat, not the dietary cholesterol in the chicken itself.
Cut Matters Greatly: White meat like skinless chicken breast is the leanest and best option for managing cholesterol, while fattier cuts like wings and thighs contain more saturated fat.
Preparation is Critical: Frying chicken adds large amounts of unhealthy saturated and trans fat, which can significantly raise cholesterol levels. Baking, grilling, or roasting are healthier alternatives.
Skin-on is Worse: The skin of the chicken holds most of its fat, so removing the skin before cooking is a simple step to make your meal heart-healthy.
White vs. Red Meat: While often seen as better, some studies indicate that lean white meat can raise 'bad' LDL cholesterol similarly to lean red meat, though less so than fried chicken.
Plant-Based is Best for Lowering LDL: Compared to both white and red meat, a non-meat, plant-based diet is more effective at lowering LDL ('bad') cholesterol.
Overall Diet is Most Important: Your entire dietary pattern, combined with lifestyle factors like exercise, has a more significant impact on your cholesterol than any single food.

Understanding Cholesterol and the Role of Diet

Cholesterol is a waxy substance essential for building healthy cells. Your liver produces all the cholesterol your body needs, but you also consume it through animal products in your diet, including meat and dairy. The primary dietary driver of elevated blood cholesterol, specifically low-density lipoprotein (LDL) or 'bad' cholesterol, is actually saturated fat, not the cholesterol found in the food itself. Foods high in saturated fat trigger the liver to produce more LDL cholesterol.

For a long time, white meat like chicken was considered a unequivocally healthier choice for cholesterol management than red meat. However, recent research has nuanced this understanding. A 2019 study compared the effects of red meat, white meat (chicken and turkey), and non-meat proteins on cholesterol levels. The results showed that both lean red and white meat had a similar effect on raising LDL cholesterol when saturated fat intake was matched. This suggests that while chicken is still generally lower in saturated fat than many red meat cuts, the saturated fat content remains the most important consideration.

The Impact of Chicken Cut and Preparation

The most significant factors determining how chicken affects your cholesterol are the cut of meat and the cooking method.

Chicken Cut: Skinless vs. Skin-on

The skin on chicken contains the majority of its fat and is a primary source of saturated fat. Choosing skinless chicken is a simple and effective way to reduce both fat and cholesterol intake. For instance, a 100g portion of raw skinless chicken breast contains 73mg of cholesterol, while the same portion with skin has slightly less, but the skin itself is where most of the total fat and calories are. The leanest cuts are white meat, such as the breast, while dark meat, like thighs and wings, contain more fat.

Cooking Method: The Biggest Difference

How you cook your chicken can dramatically alter its effect on your cholesterol. Frying chicken in oil or butter adds significant amounts of fat, including saturated and trans fats, which are far more detrimental to your cholesterol levels than the chicken itself. Healthier cooking methods include:

Grilling: A lean, dry cooking method that avoids adding extra fat.
Baking: Cooking in the oven with minimal added oils.
Roasting: Similar to baking, and healthy when the skin is removed and pan drippings are not used to make gravy.
Poaching or Stewing: Cooking in liquid, which adds no fat to the meal.

Comparison: Chicken vs. Other Protein Sources

To put chicken's impact into perspective, let's compare it to other common protein sources. This table highlights how different choices affect your saturated fat and cholesterol intake. All values are approximate per 100g, based on average cooking methods.


Protein Source (per 100g)	Fat Content	Saturated Fat	Cholesterol	Key Considerations
Skinless Chicken Breast	Very low	Very low (<1g)	73mg	Very lean, ideal for a heart-healthy diet when baked or grilled.
Skinless Chicken Thigh	Moderate	Moderate	94mg	Dark meat has more fat than breast, but is still a better choice than red meat.
Fried Chicken (with skin)	Very high	High	~90-94mg	Frying adds significant saturated and trans fat, negating health benefits.
Lean Red Meat (Sirloin)	Low to moderate	Moderate (e.g., 4-5g)	~80-90mg	Similar LDL-raising effect as lean white meat, but typically higher in overall fat.
Plant-Based Proteins (e.g., Lentils)	Very low	Very low	0mg	No dietary cholesterol and very little saturated fat, shown to lower LDL levels.

Making Heart-Healthy Chicken Choices

Incorporating chicken into a heart-healthy diet is entirely possible by making smart choices. Here are some key strategies:

Always remove the skin: This is the single most effective step to reduce saturated fat and total fat content.
Choose lean cuts: Opt for skinless breast meat over thighs, wings, or legs when possible.
Cook healthily: Bake, grill, roast, or poach instead of frying.
Control portions: The American Heart Association recommends limiting lean meat to less than 6 ounces per day.
Pair with healthy foods: Serve chicken with a large portion of vegetables and whole grains. The fiber in vegetables can help reduce cholesterol absorption.

Lifestyle and Other Factors

Beyond just eating chicken, your overall lifestyle heavily influences your cholesterol. Regular exercise, managing stress, and maintaining a healthy weight are all crucial components. Some research has even shown beneficial or neutral effects of eating lean chicken as a primary protein source when combined with a balanced diet. For more information on heart-healthy dietary strategies, consider visiting the American Heart Association website.

Conclusion: The Final Verdict on Chicken and Cholesterol

Does eating chicken raise cholesterol? The answer is nuanced, but largely manageable. The dietary cholesterol in chicken itself is not the primary concern; rather, the saturated fat from the skin and unhealthy cooking methods like frying are the main culprits. By choosing lean, skinless cuts and preparing them healthily (baking, grilling, or poaching), chicken can be a valuable part of a heart-healthy diet. It is still often a better choice than fatty red meat or processed meats, but it is not superior to plant-based proteins for lowering LDL cholesterol. Always focus on your overall dietary pattern and cooking techniques for the best results.

Sources

The American Journal of Clinical Nutrition: A 2019 study compared the effects of red meat, white meat, and non-meat proteins on cholesterol levels.
Medical News Today: Explains how cooking methods and specific chicken parts impact cholesterol levels.
Healthline: Discusses the difference between chicken and beef regarding cholesterol control.
Verywell Fit: Provides nutritional details for different chicken parts.
Times of India: Highlights the impact of chicken preparation on cholesterol.
Chicken Check In: Debunks common cholesterol myths about chicken.
HealthMatch: Recommends lean, skinless chicken as a low-cholesterol choice.

Frequently Asked Questions

Chicken contains dietary cholesterol, but the primary concern is the amount of saturated fat, which is concentrated in the skin and fattier cuts. Lean, skinless chicken breast is relatively low in saturated fat.

Yes. Frying adds unhealthy saturated and trans fats from the oil, which significantly raises cholesterol. Grilling is a heart-healthy cooking method that does not add extra fat.

Skinless chicken breasts are the leanest cut and contain less fat than thighs. A skinless chicken thigh contains more cholesterol and saturated fat than a skinless breast.

Eating lean, skinless chicken cooked healthily in moderation is generally fine, even with high cholesterol. However, dietitians recommend balancing your diet with various protein sources, including plant-based options.

Yes, removing the skin is one of the most effective steps you can take. The skin contains the majority of the chicken's fat, particularly saturated fat, which has a direct impact on blood cholesterol levels.

Some research suggests that lean red and white meat can have a similar effect on LDL cholesterol levels when saturated fat is controlled. However, white meat typically has less fat overall, and lean cuts of chicken are often a heart-healthier choice than many fatty red meat cuts.

Chicken wings, especially when fried and served with the skin on, are high in saturated fat and calories, making them a less healthy choice for managing cholesterol.

The best ways to prepare chicken are by baking, grilling, roasting, or poaching without the skin. Using minimal, healthy oils like olive oil and pairing with vegetables is also recommended.