What is the less fatty part of the chicken?

January 10, 2026 •

4 min read

According to USDA data, a 100-gram serving of cooked, skinless chicken breast contains only about 3.6 grams of fat, making it definitively the less fatty part of the chicken. This lean protein source is a cornerstone of many health-conscious diets and cooking practices.

Quick Summary

This article explores the different parts of a chicken to identify the leanest option. It provides a detailed comparison of white and dark meat, highlights the nutritional benefits of each, and offers cooking tips for a healthy diet.

Key Points

Leanest Cut: The skinless chicken breast is unequivocally the less fatty part of the chicken, prized for its high protein and low fat content.
Skin Matters: The majority of chicken's fat is concentrated in its skin, so removing it is the most effective way to reduce fat and calories.
White vs. Dark: White meat (breast and wings) is leaner than dark meat (thighs and drumsticks) due to less myoglobin in the muscle.
Cooking Methods: Grilling, baking, and poaching are healthier cooking methods that keep fat content low, while frying adds significant calories.
Nutrient Differences: While lower in fat, white meat contains different micronutrients than dark meat, which has slightly more iron and zinc.
Ground Chicken: The fat content of ground chicken can vary, so always check the label for 'extra lean' options to ensure a healthier choice.

White Meat vs. Dark Meat: A Fundamental Difference

To understand which part of the chicken is the less fatty, it is essential to first understand the distinction between white meat and dark meat. The color difference is due to myoglobin, a protein that carries oxygen to muscle tissue. Muscles that are used more frequently have a higher concentration of myoglobin, giving them a darker color and a richer, more robust flavor.

White Meat: Found in the breast and wings, this meat comes from muscles that are used less frequently. As a result, they contain less myoglobin, are lighter in color, and have a significantly lower fat content.
Dark Meat: Located in the thighs and drumsticks, this meat is from muscles the chicken uses for walking and standing. The increased activity means these muscles require more oxygen, leading to higher myoglobin and fat content.

The Champion: Skinless Chicken Breast

Without a doubt, the boneless, skinless chicken breast is the less fatty part of the chicken, making it the top choice for those prioritizing lean protein. Its low fat-to-protein ratio has made it a staple for athletes, bodybuilders, and anyone aiming for weight management. A 100g serving of cooked, skinless chicken breast boasts an impressive 31 grams of high-quality protein and just 3.6 grams of fat. This profile makes it a highly efficient food source for muscle repair and growth, without contributing excessive calories.

Nutritional Benefits of Chicken Breast

Beyond its low fat content, chicken breast is a powerhouse of essential nutrients. It provides a significant amount of B vitamins, such as niacin and B6, which are crucial for energy metabolism and brain function. It is also a good source of phosphorus, a mineral vital for maintaining strong bones and teeth. The combination of high protein and low calories also helps promote satiety, keeping you feeling full for longer and reducing the urge to overeat.

The Contenders: Thighs and Drumsticks

While fattier than the breast, the thighs and drumsticks are still a part of a healthy diet, particularly when the skin is removed. A 100g serving of skinless chicken thigh contains approximately 8.2 grams of fat, with protein around 24.8 grams. The higher fat content contributes to a richer flavor and a more tender, juicy texture, making them a popular choice for stews, curries, and slow-cooked dishes. Dark meat also offers a few nutritional advantages, containing slightly more iron and zinc than white meat.

Ground Chicken Considerations

When purchasing ground chicken, it is important to be mindful of its fat content, as it can vary widely. Ground chicken is often made from a combination of dark and white meat, and sometimes includes skin. For the leanest option, look for packages explicitly labeled 'extra lean' or stating a high lean-to-fat ratio, such as 96% lean.

The Verdict: Wings and Skin

If your goal is to consume the less fatty part of the chicken, you should be aware that chicken wings and the skin covering any part of the chicken contain the most fat. The skin is a major source of fat, and removing it significantly reduces the calorie and fat content of the meat. While delicious, chicken wings are higher in fat and are often deep-fried, which further increases their caloric density.

Comparison of Chicken Cuts (100g, Skinless, Cooked)


Part	Calories	Protein (g)	Total Fat (g)
Chicken Breast	165	31.0	3.6
Chicken Thigh	179	24.8	8.2
Chicken Drumstick	155	24.2	5.7
Chicken Wing (no bone)	203	30.5	8.1

Note: Nutritional information can vary based on exact portion, cooking method, and processing.

Cooking Methods for Lean Chicken

Cooking methods play a crucial role in maintaining the low-fat profile of chicken, especially the leanest cuts like the breast. Here are some healthy cooking tips to consider:

Grilling: This method cooks the chicken using direct heat, allowing fat to drip away. It also creates a smoky flavor without adding extra oils.
Baking or Roasting: Baking chicken breast in the oven is an excellent way to cook it evenly. For extra moisture, try using a marinade or cooking it in a bit of broth.
Poaching: Poaching is cooking the chicken in liquid, such as water or stock. This technique results in extremely tender, moist meat and adds no extra fat.
Sautéing: When sautéing, use a non-stick pan and minimal healthy oil, such as olive oil. You can also use a small amount of cooking spray to keep it from sticking.
Avoid Frying: Battering and deep-frying chicken will significantly increase its fat and calorie content, negating the health benefits of choosing a lean cut.

For more detailed nutritional guidance, you can reference resources like the National Chicken Council.

Conclusion: Making the Right Choice for Your Health

When aiming for the less fatty part of the chicken, the skinless chicken breast is the clear winner. Its high protein and low fat content make it an ideal choice for weight management and muscle building. However, the healthfulness of your meal ultimately depends on preparation. By choosing skinless cuts and opting for healthy cooking methods like grilling, baking, or poaching, you can enjoy all the benefits of this versatile protein source. While other parts like thighs and drumsticks are still nutritious, especially when skin is removed, remember that wings and the skin itself should be consumed in moderation if you're watching your fat intake. Making informed decisions about your cut and cooking style will help you maintain a healthy, balanced diet.

Frequently Asked Questions

While it depends on your specific health goals, the skinless chicken breast is generally considered the healthiest due to its high protein and low fat and calorie content. Dark meat contains more iron and zinc but also has a higher fat content.

No, dark meat is not unhealthy. While it contains more fat and calories than white meat, it is still a great source of protein and provides essential minerals like iron and zinc. Removing the skin makes it a much leaner option.

Yes, removing the skin makes a huge difference. The skin contains the majority of the fat in chicken. A skinless chicken breast is much leaner than a breast cooked with the skin on.

To prevent lean chicken from becoming dry, use methods like poaching, baking in a moist environment (e.g., with broth), or marinating before grilling. Don't overcook the chicken; cook until it reaches an internal temperature of 165°F.

Ground chicken can be a lean option, but it is not always. The fat content depends on what parts of the chicken are used. To ensure a low-fat choice, look for packages labeled 'extra lean'.

In a 100g serving of cooked, skinless meat, chicken breast contains about 3.6g of fat, while a chicken thigh contains about 8.2g of fat. Thighs have more than double the fat of breasts.

Yes, cooking methods and added ingredients can significantly increase the fat content. Frying or using excessive oil will add more calories and fat than healthier methods like grilling or baking.

The skin adds significant flavor and moisture during cooking. It also contains fat that helps the body assimilate nutrients from the meat. For those not focusing on a low-fat diet, it can add to the culinary experience.