This Piece Of Chicken Has The Most Cholesterol Per Serving

Are you one of the millions of Americans who are trying to keep their cholesterol below a recommended value of 200 milligrams per deciliter (mg/dL), according to the U.S. Centers for Disease Control and Prevention? One way to keep cholesterol levels from getting out of control is to eat a diet filled with foods traditionally associated with being low-cholesterol, such as chicken. However, there's a caveat: Not all parts of the chicken are relatively low in cholesterol. That's why you have to make sure that you choose the right cut of chicken to keep your cholesterol intake "as low as possible without compromising the nutritional adequacy of the diet"(via the American Heart Association).

So, which piece of chicken deserves less time on your lunch or dinner plate? It's none other than the wing. As a 2023 review in Nutrients notes, a typically sized chicken wing that's been roasted with the skin on clocks in at 141 milligrams of cholesterol. That means eating just two chicken wings could put you at nearly a day's worth of cholesterol (based on the 300-milligram limit set by previous federal dietary guidelines) — and that's before those wings have been deep-fried (let alone slathered in blue cheese or ranch dip). 

There's a bright side, though: consuming chicken regularly may be beneficial to keeping your cholesterol numbers from rising. You just have to be conscientious about which cuts of chicken you indulge in, as well as how you cook them.

To clarify, some experts have argued that chicken isn't as cholesterol-friendly as originally thought, regardless of which chicken cut you choose. In a landmark 2019 study from the American Journal of Clinical Nutrition, researchers found that people who ate lean, white poultry still had higher cholesterol than those who ate plant-based proteins. In fact, even when participants in the study consumed poultry instead of red meat, they realized no substantial improvements in their cholesterol levels. These findings were so eye-opening that in an interview with NBC News, one of the study's team members, Dr. Ronald Krauss, said he was "surprised that the effect of white meat on cholesterol levels was identical to the effects of red meat."

Should you throw caution to the wind, just "wing it," and eat any part of the chicken that you want, given that study's findings? Not necessarily, especially if you have elevated cholesterol. The study, though fascinating, merely suggests that chicken isn't better than red meat at tackling cholesterol. This means that chicken can still be part of a heart-healthy meal plan, even if it's not as superior to red meat as originally assumed. And as WebMD explains, a 5-ounce piece of skinless, unprocessed chicken is still a winning pick for anyone worried about rising cholesterol.

What if you're avoiding chicken wings, eating lots of other low-cholesterol chicken parts (and similar foods), and still experiencing frustrating (and worrisome) high cholesterol issues? In addition to working with your provider to talk about options, you might want to take the advice of specialists and nutritional experts like cardiologist Dr. Elizabeth Klodas. Writing for CNBC, Dr. Klodas recommends that whatever type of chicken you prefer, prepare it without lots of added fats — and keep it far from a deep fryer. Says Dr. Klodas, "Frying food typically ups the calorie count because saturated or trans fats and cholesterol are absorbed by the foods during the process."

Dr. Klodas's cautions are supported by the American Heart Association. The organization suggests avoiding any cooked chicken product that's been pumped with fat. Yes, a fat injection of butter, lard, or oil can keep chicken meat from drying out, but some of the fat inevitably winds up on your plate — and inevitably adds more cholesterol to your daily diet. 

How much difference can food preparation make in terms of a piece of chicken's cholesterol content? Healthline gives a great example. A 100-gram chicken breast that's skinless and stewed contains 77 milligrams of cholesterol, whereas the same piece of chicken that's been dredged in flour and fried contains 89 milligrams of cholesterol. Consequently, you may want to retool your taste buds to love chicken that's prepped without a lot of additional fats.