What part of the chicken has the least cholesterol?

January 6, 2026 •

4 min read

For health-conscious eaters, a 100-gram serving of raw, skinless chicken breast contains only about 73 milligrams of cholesterol, significantly less than other cuts. This makes it the clear winner when asking what part of the chicken has the least cholesterol, but understanding the nuances of other cuts and preparation methods is key for a heart-healthy diet.

Quick Summary

Skinless chicken breast is the part with the least cholesterol, containing significantly less than darker meat or wings. Proper cooking methods, like roasting or boiling, further reduce fat and cholesterol. Removing the skin is the most effective way to lower cholesterol.

Key Points

Skinless Chicken Breast: This part has the least cholesterol, containing about 73mg per 100 grams, making it the leanest choice.
Dark Meat vs. White Meat: Darker meat from the thighs and legs has higher fat and cholesterol than white meat from the breast.
Remove the Skin: The skin contains most of the fat and cholesterol; removing it, either before or after cooking, is the most effective way to lower cholesterol intake.
Organ Meats are High in Cholesterol: Liver and other organ meats are very high in cholesterol and should be limited, especially for those with heart concerns.
Cooking Methods Matter: Healthier methods like grilling, roasting, or boiling add minimal fat, unlike frying which can significantly increase cholesterol content.

The Skinless Chicken Breast: A Champion of Low Cholesterol

When it comes to selecting a part of the chicken with the lowest cholesterol, the skinless breast is the definitive answer. This is because it is white meat, which naturally contains less fat and, consequently, less cholesterol than the darker meat found in the thighs and legs. The vast majority of a chicken's fat, and the cholesterol it contains, is stored just under the skin. By removing the skin, you eliminate a significant portion of the total fat and cholesterol, making the breast an exceptionally lean protein source.

For those monitoring their cholesterol intake, making the skinless breast a dietary staple is a simple and effective strategy. Not only is it low in cholesterol, but it is also a fantastic source of protein, essential for muscle building, satiety, and overall health. This combination of high protein and low fat makes it a versatile ingredient for a wide range of healthy meals, from salads and sandwiches to stir-fries and roasted dinners.

Comparing Chicken Cuts: Where Does the Cholesterol Hide?

To fully appreciate the low cholesterol content of the chicken breast, it's helpful to compare its nutritional profile with other popular chicken cuts. Dark meat, which includes the thighs and legs, contains higher levels of both fat and cholesterol. The difference is even more pronounced with wings and organ meats, which should be consumed in moderation if you are concerned about cholesterol levels.

Cooking Methods and Skin: Influencing Cholesterol Levels

The way you prepare your chicken can have a major impact on its final cholesterol content. Frying, for example, can add significant amounts of fat and cholesterol, regardless of the cut. The best cooking methods for maintaining a low-cholesterol profile are those that don't rely on added fats, such as baking, grilling, poaching, or air-frying.

Choosing skinless chicken from the start is the most straightforward way to reduce dietary cholesterol, but if you cook with the skin on for added flavor and moisture, it's important to remove it before eating. The fat in the skin will have rendered out and will be easily removable. This approach allows you to enjoy a flavorful meal without the high fat content of the skin.

Other Dietary Considerations for Managing Cholesterol

While choosing the right chicken cut is a great start, a comprehensive approach to managing cholesterol involves considering your entire diet. Foods high in saturated fats, such as fatty red meats and full-fat dairy, have a greater impact on blood cholesterol levels for most people than dietary cholesterol itself. The American Heart Association recommends focusing on a diet rich in fruits, vegetables, whole grains, and lean proteins.

Heart-Healthy Cooking Tips for Low Cholesterol Chicken:

Poach for purity: For a simple, fat-free cooking method, poach chicken breasts in a mixture of water and herbs. The resulting meat is moist and perfect for salads or sandwiches.
Roast with vegetables: Bake skinless chicken breasts alongside a medley of vegetables like bell peppers, zucchini, and onions. The vegetables will absorb the chicken's juices, creating a flavorful and healthy meal.
Grill for flavor: Grilling is an excellent way to cook skinless chicken breast without adding oil. A simple marinade of herbs, lemon juice, and a splash of olive oil is all you need for great flavor.
Create healthy stir-fries: Sauté sliced skinless chicken breast with plenty of vegetables and a low-sodium sauce. Use a healthy oil like canola or olive oil, and measure it carefully.

Chicken Cuts and Cholesterol Comparison Table (Raw, per 100g)


Chicken Part	Cholesterol (mg)	Notes
Breast, skinless	~73 mg	The lowest cholesterol option.
Thigh, skinless	~94 mg	Higher than breast, but still lean without skin.
Leg, skinless	~91 mg	Similar to thigh, higher than breast.
Wing, skin-on	~111 mg	Highest cholesterol among common cuts due to skin.
Back, meat only	~81 mg	Higher than breast, but lower than dark meat.
Organ Meat (Liver)	>250 mg	Very high in cholesterol; consume in moderation.

Conclusion

When seeking the chicken part with the least cholesterol, the answer is unequivocally the skinless chicken breast. Its low fat content and high protein make it an ideal choice for anyone focused on heart health and a balanced diet. The preparation method also plays a crucial role; opt for healthier cooking techniques like grilling, roasting, or boiling to keep cholesterol levels in check. By combining the right cut of chicken with smart cooking practices, you can enjoy a delicious, lean protein that supports your health goals. Remember, a balanced diet that is low in saturated fats is the most important factor in managing blood cholesterol levels, and lean poultry is an excellent part of that strategy.

Frequently Asked Questions

A skinless chicken thigh has more cholesterol than a skinless chicken breast. A 100-gram serving of skinless thigh contains about 94mg of cholesterol, while the same serving of skinless breast contains around 73mg.

Skinless chicken is healthier for cholesterol. Removing the skin dramatically reduces the fat and cholesterol content, as most of the fat is concentrated just beneath the skin.

Yes, the cooking method significantly affects the cholesterol level. Frying adds unhealthy fats and increases cholesterol, while healthier methods like roasting, grilling, or boiling minimize added fats.

Yes, organ meats like chicken liver are very high in cholesterol and should be consumed sparingly, especially by individuals with high cholesterol or heart disease risk factors.

White meat, such as the breast, is generally lower in cholesterol than dark meat. However, the preparation method is still important. Even white meat can become high in cholesterol if deep-fried or served with fatty sauces.

To lower cholesterol, prepare chicken by grilling, baking, roasting, or poaching without the skin. Season with herbs and spices instead of relying on fatty sauces or high-sodium marinades.

Compared to many red meats, chicken is a relatively low-cholesterol meat, especially the lean, skinless breast. However, the cholesterol content varies widely by cut and preparation.