What is the unhealthiest part of chicken?

October 9, 2025 •

4 min read

According to a 2025 study, chicken skin is primarily composed of fat, which can increase cholesterol and heart disease risk if consumed frequently. This fat-laden skin is widely considered the unhealthiest part of chicken, especially when prepared using high-fat cooking methods like frying.

Quick Summary

The unhealthiest part of chicken is typically the skin due to its high fat and calorie content, particularly when fried. Darker meat and some organ meats also contain more fat and calories than lean breast meat, with some offal carrying potential risks from contaminants or high nutrient levels if consumed excessively. Preparation method is a major factor impacting healthiness.

Key Points

Chicken Skin: Due to its high fat content and calorie density, especially when fried, chicken skin is the most commonly cited unhealthiest part.
Dark Meat vs. White Meat: Dark meat cuts like thighs and wings have higher fat and calorie counts than lean white meat like the breast.
Organ Meats: While nutritious, organ meats like liver are high in cholesterol and specific nutrients like vitamin A, requiring moderation.
High-Risk Parts: Parts like the chicken's lungs and intestines carry a high risk of bacterial contamination and are best avoided entirely.
Cooking Method Matters: The way chicken is prepared is as important as the cut. Frying significantly increases unhealthiness, while grilling or baking keeps it lean.
Healthiest Choices: For a lower-fat, lower-calorie meal, opt for skinless chicken breast cooked using low-fat methods like baking or grilling.

Why the Skin is Considered Unhealthy

While the crispiness of chicken skin is often a desired texture, its nutritional profile places it at the bottom of the healthiness scale. Chicken skin is laden with both saturated and unsaturated fats, but the high calorie density and saturated fat content are the primary concerns for those monitoring their intake. For example, a 100g portion of skin-on chicken can have significantly more fat and calories than a skinless portion.

The Impact of Cooking Methods

It's not just the skin itself, but how it's cooked that matters most. When fried, chicken skin absorbs large amounts of oil, drastically increasing its calorie and saturated fat levels. This process can lead to digestive issues and, over time, contributes to weight gain and heart disease risk. Healthier cooking methods like grilling or roasting can mitigate some of these issues by allowing excess fat to drip away, but removing the skin altogether offers the most benefit.

Dark Meat vs. White Meat

Beyond the skin, the type of meat is another key factor. Chicken is divided into white meat (primarily breast) and dark meat (thighs, drumsticks). The difference in color is due to a higher concentration of myoglobin in the muscle, which also indicates more fat content.

Nutritional Comparison: White Meat vs. Dark Meat


Feature	Skinless White Meat (Breast)	Skinless Dark Meat (Thigh)
Protein	Highest protein per gram	Slightly lower protein per gram
Fat Content	Lowest fat content	Higher fat content, more flavorful
Calories	Lower calorie count	Higher calorie count
Nutrients	Good source of B vitamins, phosphorus	Higher in iron, zinc, selenium, B vitamins

For those seeking the leanest option, skinless white meat is the clear winner. However, dark meat provides more iron and flavour, and can still be part of a healthy diet in moderation.

The Lowdown on Organ Meats (Offal)

Organ meats, such as liver, heart, and gizzards, are often overlooked but can be highly nutritious. However, there are nuances to consider regarding their healthiness.

Potential Issues with Offal

High Cholesterol: Organ meats are notoriously high in cholesterol, a concern for individuals with heart disease risk factors.
Excess Nutrients: Liver, for instance, is packed with vitamin A. Excessive consumption can lead to vitamin A toxicity, particularly for pregnant women who should avoid it.
Purine Content: For individuals with gout, the high purine content in organ meats can be problematic, as it is converted to uric acid and can trigger flare-ups.

Parts to Approach with Caution

While the skin is the most common unhealthy component, other parts of the chicken and specific preparation methods warrant careful consideration.

The Tail: Often referred to as the 'pope's nose', this fatty part consists mostly of fat and should be consumed sparingly, if at all.
Lungs and Intestines: These parts are generally discarded but are used in some cultures. They carry a high risk of bacterial contamination and parasites, even after cooking, and are best avoided.
Fried Wings and Drumsticks: Due to their higher fat content, dark meat cuts like wings and drumsticks are particularly unhealthy when deep-fried, as they become saturated with additional fat and calories.

Making Healthier Choices

To maximize the health benefits of chicken while minimizing risks, consider the following strategy:

Select Lean Cuts: Opt for skinless breast meat when aiming for the highest protein-to-fat ratio. Dark meat is also acceptable but should be consumed in moderation, especially if watching calorie intake.
Remove the Skin: A simple yet effective way to cut down on calories and saturated fat is to remove the skin before or after cooking.
Use Healthy Cooking Methods: Instead of frying, choose healthier methods like poaching, baking, grilling, or steaming. These techniques retain moisture and flavor without adding unnecessary fat.
Practice Moderation: Even with healthy cuts and cooking methods, moderation is key. A balanced diet incorporates a variety of protein sources, not just chicken.

Conclusion

While all parts of a chicken can be enjoyed, the title of "unhealthiest part" largely belongs to the skin, especially when deep-fried, due to its high fat and calorie content. Dark meat, being fattier than white meat, should be eaten in moderation depending on dietary goals. Organ meats, though nutrient-dense, come with their own set of considerations like high cholesterol and vitamin A levels, requiring careful portion control. By choosing lean cuts, opting for healthier cooking methods, and being mindful of intake, you can enjoy chicken as a valuable part of a nutritious diet.

What is the unhealthiest part of chicken? A Simple Summary

In short, the unhealthiest part of a chicken is the skin, especially when fried, due to its very high fat and calorie density. Dark meat cuts and some organ meats also contain higher fat levels compared to lean breast meat. The cooking method significantly impacts the overall healthiness of any chicken part.

El Jannah offers excellent advice on choosing chicken cuts for weight loss.

Frequently Asked Questions

While chicken skin is not entirely bad and contains some healthy unsaturated fats, its high calorie and saturated fat content can be problematic, particularly when fried. For those concerned with fat and calorie intake, removing the skin is advisable.

White meat, such as the breast, is leaner and has fewer calories than dark meat from the thigh or drumstick. However, dark meat is richer in certain minerals like iron and zinc and can still be part of a healthy diet when consumed in moderation.

Organ meats are nutrient-dense but should be eaten in moderation. Liver, for example, is high in vitamin A, which can be toxic in large amounts, especially for pregnant women. They are also high in cholesterol and purines.

To make chicken meals healthier, remove the skin before cooking and choose low-fat cooking methods such as grilling, baking, or poaching over frying. Using herbs and spices instead of heavy sauces also helps.

The fatty parts of a chicken include the skin, the tail (or pope's nose), and dark meat cuts like wings and thighs. These parts contain more fat than the leaner breast meat.

Yes, the cooking method significantly affects the healthiness of chicken. Frying and high-heat grilling can add unhealthy fats and create harmful compounds, while poaching, steaming, and baking are healthier options.

For those aiming to reduce fat and calorie intake, eating chicken without the skin is a healthier choice. However, the skin can add flavor and moisture during cooking, so some choose to leave it on and remove it before eating.