How Much Cholesterol is in Skinless Chicken Breast?

Chicken breast is a lean, protein-packed poultry option that many people turn to for a healthy meal. However, some worry about the cholesterol content, especially if trying to limit dietary cholesterol intake. So how much cholesterol is actually in a skinless chicken breast? Let’s take a closer look.

What is Cholesterol and Why Does it Matter?

Cholesterol is a waxy, fat-like substance found in all animal foods including chicken. Your body needs some cholesterol to function properly and produces it naturally. But consuming high amounts from food can cause unhealthy cholesterol levels which increases heart disease risk.

High LDL or “bad” cholesterol can lead to a buildup of plaque in arteries over time. This narrows them and makes it harder for blood to flow, raising risk of heart attack and stroke. HDL or “good” cholesterol helps remove LDL cholesterol from arteries.

For optimal health it’s ideal to have lower LDL levels and higher HDL levels. Diet plays a big role. Limiting cholesterol intake to 300 mg per day or less is recommended especially if you already have elevated cholesterol.

Chicken Breast Cholesterol Content

The cholesterol content in chicken breast depends on whether the skin is on or off Skinless chicken breast is the leanest option,

According to the USDA, a 3 ounce cooked chicken breast with no skin contains about 65 mg of cholesterol.

For comparison, the same amount of chicken thigh with skin has about 95 mg. Chicken liver is much higher with 330 mg cholesterol in just a 3 ounce serving.

As a guideline, most experts recommend limiting cholesterol intake to 200-300 mg daily if you need to lower your cholesterol. One skinless chicken breast falls well within that range.

Ways to Lower Dietary Cholesterol

While chicken breast is relatively low in cholesterol compared to other animal foods, there are some simple ways to further reduce your cholesterol intake:

Remove the skin from chicken or turkey to cut almost half the cholesterol.
Choose leaner cuts like breast over thigh or leg. White meat contains less cholesterol than dark.
Limit portion sizes to 3-4 ounces of poultry per meal.

Substitute plant-based proteins like beans or tofu in some meals.
Use cooking methods like grilling, roasting or baking instead of frying.
Avoid adding high cholesterol ingredients like butter, cheese or cream sauces.

Health Benefits of Chicken Breast

Chicken breast, when prepared in a healthy way, can be part of an overall balanced diet. Here are some of its top benefits:

Excellent source of lean protein – helps build and preserve muscle mass.

Contains B vitamins like B6 and B12 for energy production and metabolism.
Provides the antioxidant selenium – helps support immunity and thyroid function.
Lower in calories and fat compared to dark meat cuts with skin.

Versatile ingredient that’s easy to prepare quickly.

Tips for Preparing Healthy Chicken Breasts

Here are some tips for keeping chicken breast meals waistline and heart-friendly:

Remove skin and visible fat before cooking to cut cholesterol almost in half.
Season simply with herbs, spices, lemon, garlic or other low-sodium options.
Bake, grill or poach instead of frying to avoid adding unhealthy fats.

Pair with vegetables high in fiber such as broccoli, Brussels sprouts, spinach or kale.
Don’t bread or fry the chicken to keep calories and fat low.
Avoid cream-based sauces and instead use broth-based sauces if desired.

Measure out healthy portions of 3-4 ounces cooked chicken breast per serving.
Refrigerate or freeze leftovers within 2 hours and use within 3-4 days.

A 3 ounce serving of skinless, cooked chicken breast contains around 65 mg of cholesterol. While not cholesterol-free, it’s considered a lean protein source that can be part of a healthy, balanced diet when prepared in a heart-smart way. Limit portions to 3-4 ounces, avoid frying or breading it, remove skin and pair it with vegetables for an optimal healthy chicken breast meal.

how much cholesterol in skinless chicken breast

What foods lower cholesterol?

oats
barley and other whole grains
eggplant and okra

nuts
vegetable oils
apple, grapes, strawberries

foods fortified with sterols and stanols
soy
fatty fish

fiber supplements.

Keep in mind that not all high cholesterol foods are bad for you. For example, eggs are relatively high in cholesterol. But they dont raise cholesterol levels as much as saturated fats. And theyre also packed with protein and other nutrients.

These foods are notorious for raising levels of LDL cholesterol.

If you are like most adults in the United States, your blood cholesterol level is higher than it should be. Health experts continue to lower the optimal cholesterol numbers to prevent a heart attack or stroke. Whether or not you already take cholesterol-lowering medication, making some simple dietary changes can reduce your risk of cardiovascular disease even more.

Is chicken really better than red meat for cholesterol levels?

FAQ

Can I eat skinless chicken breast if I have high cholesterol?

Limit yourself to the recommended 3-ounce portion size and stick to leaner cuts like sirloin, pork loin, or filet mignon. Better yet, replace meat with proteins that are lower in saturated fat and cholesterol, like skinless chicken or turkey breast, fish, and beans.

What is the best way to cook chicken if you have high cholesterol?

For slightly elevated cholesterol, skinless chicken breast a few times a week is fine. I cut off the fat and grill it or cook it in a pan with olive oil. Add some seasoning like garlic or squeeze some fresh lemon on the chicken after it is cooked.

How much cholesterol is in one skinless chicken breast?

One small, grilled, skinless chicken breast contains around 100 milligrams of cholesterol – an amount that can add roughly 0.13 mmol/L (or 5 mg/dL) to your …

What part of the chicken is lowest in cholesterol?

Chicken breast

Similar to the tenderloin, the breast is a smart choice for those looking for a lean cut of meat that’s low in fat and cholesterol. Chicken breasts are versatile, readily available fresh or frozen at any grocery store, and are a cinch to prepare.