The enticing aroma of crispy fried chicken, especially American-style fried chicken, is irresistible to many people. Some may criticize it as “junk food” while indulging in its deliciousness. Children, in particular, have a soft spot for chicken legs, often exclaiming, “I want to eat chicken legs,” while showing little interest in dry chicken breast.
In the current era of persistent inflation, chicken has become one of the most consumed meats by people. In the United States, during World War II, when beef and pork supplies were scarce, chicken emerged as a primary meat option. In recent years, American-style fried chicken has gained popularity globally, sparking debates on whether chicken legs or chicken breasts are more favored.
Experts believe that white chicken breast meat appears to be healthier than red chicken leg meat in many aspects. However, this is not the conclusive answer. Nutritionist Michelle Rauch from New Jersey pointed out in an email to Fox News that a boneless, skinless four-ounce chicken breast contains approximately 120 calories.
On the other hand, she stated, “A skinless four-ounce chicken leg may contain about 150 calories.” Therefore, from a caloric perspective, chicken breast meat may be a better choice.
Rauch mentioned that chicken breast meat contains significantly less fat compared to chicken leg meat. A boneless, skinless four-ounce chicken breast contains less than one gram of fat, while the same size chicken leg meat contains nine grams of fat, including 2.5 grams of saturated fat.
However, the higher fat content in chicken leg meat is not necessarily a bad thing. Dennis Littley, a renowned chef from Wyoming and owner of AskChefDennis.com, told Fox News that “extra fat has many benefits, especially in terms of taste.”
This explains why many people, especially children, prefer the flavorful and tender chicken legs. Moreover, the fat in chicken leg meat is also beneficial for health.
“In terms of nutrition, chicken leg meat contains healthy monounsaturated and polyunsaturated fats,” added Littley. “This is beneficial for heart health.”
Molly Miller, the chief registered dietitian responsible for research at Tyson Foods based in Springdale, Arkansas, highlighted that chicken breast meat has higher protein content.
“A three-ounce fully cooked chicken breast contains 21 grams of protein,” she shared in an email to Fox News, while the same portion of chicken leg meat contains 18 grams of protein.
However, chicken leg meat also offers advantages that chicken breast meat lacks.
“The iron content in chicken leg meat is nearly double that of the same size chicken breast meat,” Rauch noted. “It also contains more than double the zinc content.”
So, when it comes to frying chicken, should one choose chicken legs or chicken breasts? It ultimately depends on personal preference.
“From a taste perspective, dark meat (thighs) should be chosen when frying as they may be more moist and juicy when cooked at high temperatures,” said Rauch, pointing out that chicken breast meat tends to become “dry or tough” when fried.
Littley suggested that if one wants the marinade or seasoning flavors to stand out in the dish, he would recommend chicken breast meat. This is because chicken breast meat has a mild flavor and lean meat easily absorbs other flavors.
However, Littley also cautioned that while fried chicken is delicious, “deep frying will add extra fat and calories,” which can offset some of the lean meat benefits of chicken breast meat for health.
It seems that the Chinese technique of braising chicken not only enhances the taste but also better preserves the original nutritional value of the chicken meat.
Apart from fried and braised chicken, there are various other ways to enjoy chicken such as roasted, stewed, boiled, salt-baked, funky-flavored, kung pao diced chicken, and many more. If time allows, explore different cooking methods for chicken.
Chicken meat is not only delicious but has been known since the Middle Ages as easily digestible neutral food. Since 1996, people in Europe mainly consuming chicken have surpassed beef and vegetarian eaters.