Chicken is one of the most popular sources of protein worldwide. From grilled chicken breast to crispy chicken wings it’s a staple in many diets. But some people wonder will chicken make you gain weight? The truth is, as with most foods, it depends on how it’s prepared and consumed. Let’s take a closer look at the facts.
The Basics: Chicken Nutrition
Chicken is a lean source of protein that is relatively low in calories and fat compared to other meats like beef or pork. A 3 ounce serving of boneless, skinless chicken breast contains around 120 calories and 3 grams of fat.
Chicken also contains important nutrients like:
- Protein for building muscle and repairing tissue
- B vitamins for converting food into energy
- Selenium for immune health
- Niacin for digestive system function
So in its whole, unprocessed form, chicken can be part of a healthy diet. But preparation methods and portion sizes impact its effects on weight.
Does Chicken Have a High Calorie Count?
Chicken has a moderate calorie density, providing substantial nutrition for the amount of calories. Compare 3 ounces of chicken breast at 120 calories to 3 ounces of cheddar cheese at 330 calories.
However, fried chicken or chicken cooked with high fat sauces can pack significantly more calories. A fried chicken breast may have over 300 calories versus the 120 in a grilled breast. Consuming large portions or high calorie preparations frequently can lead to excess calorie intake.
Is Chicken High in Fat?
Chicken can be high in fat depending on the cut and preparation:
- Skinless breast is lowest in fat with about 3 grams per serving
- Chicken thighs with skin are about 9 grams of fat
- Frying chicken adds significant fat, up to 15 grams per serving
Fried chicken also contains unhealthy trans fats, which raise bad LDL cholesterol levels. Choosing lean cuts and healthy cooking methods keeps chicken’s fat content in check
Does Chicken Promote Weight Gain?
Chicken does not directly cause weight gain. Eating too many calories from any food can lead to weight gain over time. Portion control is key. A healthy serving of chicken is 3-4 ounces, about the size of a deck of cards.
Consuming large portions or high calorie chicken dishes frequently without adjusting other calories can contribute to weight gain for some. But chicken can also help promote weight loss when prepared lean and consumed in moderation.
Can Chicken Help With Weight Loss?
Yes, chicken can support a healthy weight loss diet in the right amounts. Here’s how
- High protein keeps you feeling full. This can reduce overall calories.
- Chicken requires more calories to digest than carbs or fat.
- Lean chicken can be the base for low calorie, nutrient dense meals.
When paired with vegetables and whole grains, chicken can be an excellent addition to a balanced weight loss plan.
Healthy Ways to Cook and Season Chicken
To keep chicken low in calories, opt for lean cuts like breast or tenderloin. Then use healthy cooking methods:
- Bake
- Grill
- Roast
- Sauté with a small amount of oil
- Poach
Avoid frying chicken or cooking with high fat cream sauces. Instead, flavor chicken with:
- Fresh herbs like rosemary, oregano, thyme
- Spices like garlic, paprika, pepper
- Citrus juice
- Vinegars
- Low sodium soy sauce
This keeps seasoning light while adding lots of flavor.
Watch Out for Hidden Calorie Bombs
Be mindful of toppings and sides that can add calories to otherwise lean chicken:
✔ High calorie sauces like barbecue or sweet and sour sauce
✔ Fried coatings or breadcrumbs
✔ Heavy salad dressings
✔ High fat sides like mashed potatoes or macaroni and cheese
Healthy Chicken Meals for Weight Loss
With some creativity and planning, chicken can be part of delicious, low calorie meals:
-
Chicken salad: Grilled chicken, greens, tomatoes, cucumbers, avocado, balsamic vinaigrette
-
Sheet pan meal: Chicken breast, potatoes, broccoli, garlic, olive oil, salt, and pepper roasted
-
Chicken stir fry: Sautéed chicken, peppers, onions, carrots, broccoli, teriyaki sauce over brown rice
-
** Chicken soup:** Shredded chicken, carrots, onions, celery, chicken broth
-
Chicken wraps: Whole wheat tortilla, grilled chicken, salsa, spinach, black beans
The Bottom Line
Chicken does not automatically lead to weight gain. With proper portion control and healthy preparations, chicken can be part of a balanced diet for weight management. Limit high fat items like skins, fried coatings, and creamy sauces. Stay mindful of overall calorie intake and get regular exercise. Then chicken can be a lean, nutritious protein option.
You may get constipated.
No, a chicken sandwich won’t back you up, but if you consume a lot of protein like chicken at the expense of vegetables, whole grains, fruits, and beans, you may suffer from constipation. High protein diets that restrict these healthy carbohydrates are typically low in fiber. So, make sure your chicken shares your plate with salad greens, carrots, brown rice, and other high-fiber sides. And increase your water intake if you are eating a lot of protein. For help, see these 20 Easy Ways to Add Fiber to Your Diet.
You may consume more sodium than you should.
If you’re eating chicken every day, we’ll assume you’ve visited Chick-fil-A restaurants on occasion, and maybe even ordered the Spicy Deluxe Chicken Sandwich. If so, you got a clucking ridiculous amount of salt with your lunch, 1,759 mg of sodium, which is more at one sitting than the ideal 1,500 mg daily maximum suggested by the American Heart Association for lowering blood pressure.
Is Tracking Your Food Raw Ruining Your Gains?
0