Let's Dig Into Chicken
From backyard barbecues to Sunday roasts, chicken is one of the most consumed meats in the world. There’s one question on everyone’s lips, though: “Is chicken healthy?” The answer? It can be … if you treat it right. Not all chicken is created equal, Habibi! Skin-on or skinless, grilled or deep-fried—the cut and the cooking method can take it from lean and clean to a full-blown cheat meal.
Cooked the right way, yes, chicken is healthy for you. It’s a lean, protein-packed powerhouse loaded with essential vitamins and minerals. It’s the MVP of meals, whether you’re keeping it light, loading up for the gym or just making sure everyone at the table leaves happy.
Whatever the reason, chicken will be there for you. The steadfast hero of your plate. The golden-skinned muse of weeknight dinners. The juicy, constant in a world that keeps on changing. We’re getting emotional over here, so let’s pull ourselves together and get into why this bird deserves a permanent spot in your heart and your menu.
Health Benefits of Eating Chicken
When nutritionists, gym junkies, and health fanatics all agree on something, you know it’s worth paying attention to, and chicken’s one of those rare cases. Science has our back here: it’s a lean, nutrient-packed protein that brings serious benefits to the table. From building and repairing muscle to supporting everyday health, this bird earns its spot on plates around the globe. Here’s how it stacks up.
Lean, High-Quality Protein
If you’re looking to put on some serious muscle in the gym, lose fat, or just stay fuller for longer, chicken is the heavyweight in the lean protein family. Leaner cuts like skinless cooked chicken breast and thigh deliver impressive numbers: 100g of breast contains 31g of protein, while the same amount of thigh comes in at 26g.
If you’re looking to meet your protein goals, it’s hard to go past chicken as the star of your next meal. Just don’t skimp on the seasonings, please. We can’t watch another gym bro force themselves to eat bland chicken.
Packed with Essential Vitamins & Minerals
Chicken doesn’t just help with getting jacked, though. It contains valuable nutrients, including B vitamins (B3 and B6), selenium, phosphorus, and zinc. Regularly eating chicken can help boost metabolism (burning more calories), improve immune function, and boost heart health. It doesn’t just taste good, it’s good for you, too!
Naturally Low in Carbs and Sugar-Free
Chicken keeps things clean: it’s naturally low in carbs and sugar-free, which means it plays nicely with almost any eating plan. Low-carb? Keto? Diabetic-friendly? All good. It’s a smart, versatile base for meals that focus on flavour and health in equal measure.
Nutritional Value of Chicken Cut
Each cut of chicken has a different nutritional value (and let’s be honest, we all have a favourite cut), so they’ll each suit different health goals. Whether you’re looking to shed some kilos, stack on some muscle, or just want something that’s as healthy as it is delicious, here’s how the numbers stack up for each cut of chook:
Cut | Fat content per 100g | Protein content per 100g | Calories per 100g |
Chicken breast | 3.6g | 31g | 165 |
Chicken thigh | 11g | 26g | 209 |
Chicken drumstick | 11g | 27g | 214 |
Chicken wing | 19g | 27g | 288 |
Chicken Breast
Chicken breast is the leanest cut of chicken, with the lowest amount of fat and the highest amount of protein per gram. If you’re aiming to lose weight or pack your diet full of protein, then this is the way to go.
Chicken Thigh
Chicken thighs are usually more flavourful than chicken breast because they have slightly more fat and iron. They’re still a healthy option in moderation, though, and they can help you meet your health goals.
Chicken Drumsticks
Ah, the chicken drumstick. With a decent amount of protein and fat, this cut of chicken offers a good balance of flavour and nutrients. However, they are often higher in calories than other cuts, due to chicken skin, and being fried in oil or grease.
Chicken Wings
Chicken wings are a better option as a snack, not a full meal. Why? Probs because of the whole deep-fried in oil, thing. If you do find yourself craving a big batch of chicken wings, baking them can offer a lighter option.
How Cooking Methods Impact Chicken’s Healthiness
Different cooking methods determine how healthy your chicken-based meal really is. Grilling or roasting a chicken can help minimise the amount of fat/calories you’re adding to the mix, while frying in oil and/or grease can influence how the chicken impacts your overall health goals.
Is Roasted Chicken Healthy?
Wondering if roasted chicken is healthy? The answer is: it depends. If you don’t use oil and you eat it without the skin, then roasted chicken can be great for you! It can be super tempting to use decadent stuffing and baste the chicken in butter/other luxurious marinades, but these are best enjoyed in moderation. Don’t over do it!
Is Charcoal Chicken Healthy?
If you’re craving chicken, then charcoal chicken can be a healthy option! Here at El Jannah, our charcoal chicken is grilled, not fried, and features a ton of flavour without adding excess fat. This also helps to retain the chicken’s key nutrients, making it even better for you. Charcoal chicken is one of the healthiest takeaway-style chicken options out there. Remember that next time you don’t feel like cooking.
Are Chicken Wings Healthy?
Chicken wings can be healthy, depending on how they’re prepped. If they’re baked or grilled without the skin, then it’s all systems go, but fried, skin-on chicken wings may not be the healthiest choice if you’re on a diet. If you’re craving some fried wings, we recommend limiting yourself to a few at a time. Soz.
Adding Hidden Calories
We all want our chicken to be delicious, but sometimes, we can end up adding too many extra calories to the mix. Deep frying your chicken, or using calorie-rich sauces and marinades, can affect how healthy the chicken actually is. To keep things on track, we recommend grilling or baking your chicken and using ingredients like lemon and garlic powder to add flavour to your chicken. Where possible, avoid adding oil to the mix, that way, you can skip the extra calories.
How Often Can You Eat Chicken for Health?
While chicken can be healthy (especially if you’re eating grilled skinless chicken breast), it’s important to incorporate chicken into a balanced diet. Having a balance of different proteins can keep your diet on track, while eating it alongside vegetables, legumes, and grains can help round things out.
I mean … you wouldn’t want your tayta to serve up the same thing every time you go round to her place, would you? What’s for dinner? Fasolia. What’s for dinner? Fasolia. What’s for dinner? Fasolia! See? Sounds exhausting (no hate to fasolia, we love her). Is all we’re saying is, don’t be afraid to change things up every now and then. Variety is the spice of life, after all.
Choosing Healthier Chicken Options at El Jannah
At El Jannah, we pride ourselves on serving up chicken that’s tasty AND healthy. Our charcoal chicken is grilled, 100% Halal (like all our ingredients), and nutrient-rich, so you can eat it while feeling good about your choices. Pair our generous portions of chicken, perfect for meeting your macros, with fresh sides like tabbouleh, pickles, or hommus. After a meal that’s packed full of flavour, but is still good for you? Say no more. We’ll see you in-store soon for a feast!
FAQs
Is chicken good for you nutritionally?
Yes! Chicken is a key source of lean protein and contains vitamins like B6 and B12. It’s also low in carbs and sugar-free. As part of a balanced diet, chicken can help support muscle growth, increase your metabolism, and keep you fuller for longer.
Is chicken breast healthier than thigh, drumstick, or wings?
Chicken breast is the leanest cut of chicken, containing the least amount of fat and the highest amount of protein. Thighs and drumsticks both have more flavour and iron than chicken breast, and are a great middle ground. Wings, while great for snacking, are the highest in fat/calories, especially when fried. Though you can’t really go wrong with any cut of chicken if you’re eating in moderation!
Are there any health risks to eating too much chicken?
While chicken in moderation is healthy, eating it for every meal can lead to a diet that isn’t diverse enough to meet all your dietary/nutrient needs. Depending on the cut of chicken you’re eating, and if you’re frying it/eating chicken skin, you can end up eating a lot of saturated fats. We recommend primarily sticking to leaner cuts of chicken that have minimal processing, so you can enjoy what you’re eating guilt-free.
What are the healthiest cuts of chicken?
Our ranking of the healthiest cuts of chicken goes as follows:
- Skinless breast – 31g protein/3,6g fat per 100g
- Skinless thigh – 26g protein/11g fat per 100g
- Skinless drumstick – 23g protein/5.5g fat per 100g
- Baked wing – 27g protein/19g fat per 100g
Is it OK to eat chicken every day?
Yes, you can eat chicken every day, as long as it’s part of a balanced diet. We’d recommend eating it a few times a week and rotating the different sources of protein in your diet. If you’re gonna eat chicken multiple times a week, grilling or baking your chicken (and avoiding deep-frying) can help you meet your health goals.
Is charcoal chicken healthy compared to other takeaway chicken?
Yes! Here at El Jannah, our charcoal chicken is grilled, making it lower in fat than fried takeaway chicken options. For chicken that tastes good and feels even better, we’re backing our legendary charcoal chicken as the winner.
Are chicken wings bad for you?
Wondering whether chicken wings are healthy? While chicken wings are higher in fat (especially with skin-on and fried) than other cuts, they can be enjoyed in moderation. To make your chicken wings healthier, we recommend baking them.
What are the signs that chicken is not healthy to eat (spoiled)?
Spoiled chicken is often slimy, smells sour, and has a grey colour. If you see any of these signs, you should throw out the chicken straight away. To safely store chicken, refrigerate it either in its original packaging or a sealed container. And, if you’re reheating chicken, make sure it reaches an internal temperature of 74°C. You can check this using a heat thermometer.
How does cooking method affect chicken’s healthiness?
Different cooking methods change how chicken retains its nutrients, and how fatty/calorie-dense the chicken is. Here’s how each method affects the healthiness of the chicken:
| Method | Effect on the chicken |
| Grilling | A gentle cooking method that doesn’t require much (if any) oil/grease, so calorie/fat content isn’t affected. Also helps to retain nutrients. |
| Baking | Relies on hot air to cook the chicken, so there are no additional calories/fat added. |
| Air frying | Typically, a bit of oil is used during air frying, adding some calories and fat to the mix. |
| Roasting | Marinades/rubs add flavour, but can also add calories/fat, depending on the recipe. |
| Deep-frying | Deep-frying uses a lot of oil/grease, which can significantly add calories/fat to the overall nutritional content of the chicken. Heat-sensitive vitamins, like B and C, can be lost during the cooking process. |
Does chicken lose nutrients when cooked?
Chicken can lose a little bit of its vitamin content if overcooked, but the cooking process doesn’t really affect any minerals or proteins in the chicken. To be safe, we opt for gentle cooking methods, like charcoal grilling, to preserve the chicken’s nutritional content.
Is processed chicken (e.g. nuggets, deli meat) healthy?
Processed chicken, like nuggets or deli meats, is usually high in sodium, has additives, and is high in saturated fat. We recommend eating fresh, minimally processed cuts of chicken, so you can enjoy the taste without the bad stuff.
Is chicken suitable for low-carb, keto, or diabetic diets?
Yes, chicken is suitable for low-carb, keto, or diabetic diets. Chicken is naturally carb-free and high in protein, so you can meet your macros! We recommend choosing skinless cuts and pairing your chicken with fibre-rich veggies for a healthy meal that still tastes delicious.