Three Chicken Parts to Skip and Three Parts to Eat Instead

Not all chicken cuts are equal when it comes to selection. While chicken is often viewed as a healthy protein, certain portions can be surprisingly high in fat, cholesterol, or other unwanted nutrients. Whether you’re trying to eat more mindfully, lose weight, or just understand what’s really on your plate, it helps to know which parts of the chicken are quietly working for your body—and which ones might be quietly working against it. With that in mind, here are three parts that can lead to health problems and three that make a perfectly healthy addition to your meals.

Let’s break it down.

🚫Unhealthy Part #1: Chicken Skin

Let’s begin with the focal point—the golden, crackly layer that enhances the indulgence of every bite. Chicken skin is delicious. There’s no denying that. It’s crispy, rich, and adds that satisfying crunch we all crave, especially when roasted just right. But nutritionally speaking? It’s… not doing you any favors.

Chicken skin is loaded with saturated fat and calories, and it dramatically bumps up the fat content of your meal. What started as a lean piece of protein suddenly turns into a calorie bomb. One chicken thigh with the skin on can almost double in fat compared to the same piece without it.

The real concern isn’t the occasional indulgence—because let’s face it, sometimes life calls for crispy skin. But eating it regularly can raise your LDL (bad) cholesterol levels and increase your risk of heart disease over time. It can also make it a lot harder to manage your weight, especially if you’re already watching your fat intake.

The fix? Simple. Take off the skin before cooking or remove it before eating. You’ll still get the juicy meat underneath without all the added baggage.

🚫Unhealthy Part #2: Chicken Wings

Okay, this one hurts—because who doesn’t love wings? They’re practically a cultural experience at this point. Perfect for game day, finger-licking good, and available in every flavor from honey garlic to nuclear hot. But as tasty as they are, chicken wings are one of the least healthy parts of the bird, and not just because of how they’re usually prepared.

Wings have a naturally high fat-to-meat ratio, which means you’re getting less lean protein and more fat per bite than you would with, say, a chicken breast. And let’s be honest—they’re rarely just baked and plain. They’re often deep-fried, tossed in sugary or sodium-packed sauces, and served in portions that make it far too easy to overeat.

And because they’re small, we tend to underestimate how much we’re actually eating. Before you know it, you’ve taken down 12 wings and half a bowl of ranch—and consumed more calories and fat than you planned for the entire day.

If you must have wings (because, again, life is short), try baking them, ditching the skin, or using a dry rub instead of a sauce. You’ll still get the flavor without quite as much fallout.

🚫Unhealthy Part #3: Chicken Organs

This one’s a bit more niche, but worth mentioning. Chicken organs—like the liver, heart, and gizzards—are popular in many cuisines and often praised for being nutrient-dense. And it’s true: organ meats contain iron, vitamin A, and other essential nutrients. But they also come with some health flags.

For starters, chicken liver is extremely high in vitamin A. While vitamin A is essential, too much of it can lead to toxicity, especially if consumed frequently. Typically, these cuts are high in cholesterol and may harbor traces of environmental toxins the bird has encountered. That, plus the fact that they’re often cooked in heavy gravies or fried, makes them a less ideal choice if you’re trying to eat clean.

Enjoy them occasionally if you love the taste or grew up with them as comfort food—but don’t treat them like everyday staples.

✅Healthy Part #1: Chicken Breast

Let’s talk about the classic good guy of the poultry world—the chicken breast. If you’re looking for lean, high-quality protein, this is it. Skinless, boneless chicken breast is low in fat and calories while being packed with protein, making it perfect for muscle repair, weight management, and general health.

A standard 3.5-ounce serving clocks in at about 165 calories and gives you around 31 grams of protein. Plus, it’s full of helpful nutrients like niacin (for energy), vitamin B6 (for brain function), and selenium (for immune support).

It’s also endlessly versatile. Grill it, bake it, or sauté it with some herbs and garlic—whatever your mood. Just be cautious with breading or heavy sauces, which can sneak in extra fat and sugar you weren’t counting on.

✅Healthy Part #2: Chicken Thigh (Skinless)

Thighs often get a bad rap for being fattier than breasts, but let’s clear something up: they’re still a solid, healthy choice—especially when you remove the skin. In fact, skinless chicken thighs come with a slightly higher fat content, but it’s the good kind—more monounsaturated and less saturated.

They also contain more iron and zinc than breasts, which support your metabolism, immunity, and energy levels. And here’s the bonus: thighs are way juicier and more forgiving when cooking, so you’re less likely to end up with something dry and bland.

A 3.5-ounce serving has around 180 calories and 22 grams of protein. So if you’re after flavor, tenderness, and a touch more richness without compromising your goals, thighs are a great go-to.

✅Healthy Part #3: Chicken Tenderloin

Tenderloins, affectionately called “tenders,” are the unsung heroes of the chicken world. Found just beneath the breast, these little strips of meat are incredibly tender, lean, and quick to cook—perfect for busy weeknights or anyone feeding picky eaters.

Nutritionally, they’re almost identical to chicken breasts: about 160–170 calories and 30 grams of protein per serving. They take on marinades beautifully and cook evenly, making them ideal for grilling, baking, or pan-searing. Just steer clear of the breaded, fried versions you find in the frozen aisle, which can be loaded with unhealthy fats and preservatives.

With their mild flavor and soft texture, tenderloins are a great choice for kids, adults, and anyone who wants lean protein without the fuss.