What is healthier, chicken wings or steak?

December 11, 2025 •

3 min read

Several studies suggest that a comparison between chicken wings and steak is complex, as the healthiest option depends on preparation and cut. Skinless, baked chicken wings can be a low-fat protein source, while a fatty steak cooked at high heat may raise health concerns.

Quick Summary

Determining which is healthier depends on factors beyond the meat itself. Key factors include the cut, cooking method, portion size, and sauces used. While poultry is often leaner, a fatty wing prepared poorly can be less healthy than a lean steak cooked mindfully.

Key Points

Preparation is Key: Cooking method is the biggest factor. Deep-frying wings adds significant unhealthy fat and calories, while baking or grilling is healthier.
Cut Matters Most: A lean sirloin steak can be comparable in fat and calories to skinless chicken wings, but fatty cuts like ribeye are less healthy.
Nutrient Differences: Lean steak offers more iron and Vitamin B12, while skinless chicken is typically lower in saturated fat.
Mind the Extras: Sauces and marinades, especially on wings, can be loaded with sodium, sugar, and fat, undermining the meal's health benefits.
Balance is Best: The healthiest approach is incorporating a variety of lean meats, including skinless poultry and lean beef, with an emphasis on mindful preparation and portion control.

The Nutritional Breakdown: Wings vs. Steak

When evaluating what is healthier, chicken wings or steak?, the first step is to break down the nutritional components of each. Both meats offer high-quality protein, but their fat content, micronutrient profiles, and overall caloric density vary significantly depending on the cut and preparation.

Protein Content

Both chicken and beef are excellent sources of complete protein, providing all nine essential amino acids necessary for muscle repair and metabolic functions.

Chicken: A 100-gram serving of skinless chicken breast offers about 31g of protein, making it an extremely lean and efficient protein source. Chicken wings, while having less protein per gram than the breast, are still a viable source, especially when skinless.
Steak: Lean cuts of beef like sirloin or tenderloin contain around 26-31g of protein per 100g, comparable to chicken breast. However, fattier cuts like ribeye contain less protein relative to their total weight.

Fat and Calorie Content

Here, the most significant differences emerge, heavily influenced by the cut and whether the skin is included.

Chicken Wings: A skin-on, raw chicken wing can be around 60% fat, while a skinless one is substantially leaner. When wings are deep-fried and covered in sauce, the fat and calorie count skyrockets, introducing high levels of saturated fats and sodium.
Steak: Beef generally contains more fat and calories than chicken meat. However, lean cuts of steak, such as sirloin or tenderloin, can have a fat and calorie profile comparable to some chicken cuts, especially if the beef is grass-fed. Fattier cuts of beef, like ribeye or T-bone, contain more saturated fat, which can raise LDL ('bad') cholesterol.

Vitamins and Minerals

Chicken Wings: Rich in vitamins B6 and B12, along with minerals like phosphorus and selenium.
Steak: Lean beef is a powerhouse of micronutrients, providing more iron, zinc, and Vitamin B12 than chicken. These are crucial for energy production and immune function.

The Game Changer: Cooking Methods and Preparation

The way you prepare your meal is arguably more important than the initial choice of meat. For chicken wings, deep-frying is a common preparation, which dramatically increases the fat and calorie content. Baking, grilling, or air-frying skinless wings is a far healthier option. For steak, high-heat cooking like barbecuing or broiling can form potentially harmful compounds, so moderation is key.

Wings vs. Steak: A Side-by-Side Comparison

The following table compares a standard portion of skinless baked chicken wings with a lean sirloin steak to highlight the nutritional differences based on preparation.


Nutrient (per 100g)	Skinless Baked Chicken Wings	Lean Sirloin Steak
Calories	~203 kcal	~202 kcal
Protein	~30.5 g	~31 g
Total Fat	~8.1 g	~8 g
Saturated Fat	Lower	~3 g
Iron	Lower	Higher (~3mg)
Zinc	Lower	Higher (~4mg)
Vitamin B12	Lower	Higher (~4mcg)

This table illustrates that, when prepared cleanly, their core nutritional values can be surprisingly similar. The difference lies primarily in the micronutrient density and the inherent nature of red meat versus poultry.

Beyond the Meat: Total Meal Consideration

To make the healthiest choice, consider the entire meal, not just the protein.

Sauces and Seasonings: Traditional wing sauces are often high in sodium, sugar, and fat. Opt for homemade sauces with low sodium, or use dry rubs with herbs and spices.
Side Dishes: Pairing your protein with fiber-rich vegetables or whole grains will create a more balanced and filling meal. For example, serve steak with a large salad or roasted vegetables, or have wings alongside a colorful slaw.
Portion Control: Even the leanest, most healthily prepared meat can contribute to weight gain if portion sizes are too large. A 3-ounce serving of cooked meat is a recommended portion size.

Conclusion: Making the Right Choice for You

The debate over what is healthier, chicken wings or steak? doesn't have a single answer. A fried, saucy portion of chicken wings will almost certainly be less healthy than a lean, grilled sirloin steak. Conversely, skinless, baked wings are a low-fat, high-protein option that can compete with the healthiest cuts of steak. The key is to look beyond the meat itself and focus on the preparation, portion size, and overall meal composition. For those concerned about iron or Vitamin B12, lean red meat offers a significant advantage. For those prioritizing lower saturated fat and calories, lean, skinless chicken is a clear winner. Ultimately, mindful consumption and a focus on balanced nutrition are the most important factors for your health.

For more nutritional guidance, the American Heart Association offers helpful tips on picking healthier proteins.

Frequently Asked Questions

Not necessarily. While poultry is often leaner, the specific cut and preparation method are more important. A very lean cut of beef, like tenderloin, can be healthier than fatty, fried poultry.

For weight loss, skinless chicken breast is generally superior due to its higher protein-to-calorie ratio. It promotes satiety with less fat, which can help manage overall calorie intake. However, lean steak in moderation can also be part of a healthy diet.

Cooking methods dramatically impact the healthiness. For chicken wings, deep-frying adds significant fat and calories. For both, high-heat cooking can form potentially carcinogenic compounds. Healthier methods include baking, grilling, and broiling.

Red meat, especially fatty cuts, has been linked to higher LDL cholesterol due to saturated fat content. However, lean cuts of steak, consumed in moderation and as part of a balanced diet rich in plant-based foods, can be part of a heart-healthy lifestyle.

Steak, particularly lean beef, is an excellent source of heme iron, zinc, and vitamin B12, often containing more than chicken. These are important for energy production and immune function.

To make chicken wings healthier, choose skinless wings, bake or air-fry them instead of deep-frying, and use low-sodium seasonings instead of high-sugar or high-fat sauces.

Yes, grass-fed beef often has a healthier fat profile, including more beneficial omega-3 fatty acids and less saturated fat compared to grain-fed beef. This makes lean, grass-fed steak a potentially healthier choice.