Still on our delicious Chicken. Chicken is a lean type of poultry, but some parts of the chicken are fattier than others. Dark cuts of meat, such as the thigh or drumstick, have more fat than the breast. In addition, organ meat in chicken is very fatty. If you enjoy fatty cuts of chicken, reduce the amount of fat you use during preparation. For example, if your favorite part is the thigh, grilling it provides less fat and calories than having it battered and fried.
FAT IN THE DIET
Fat is a concentrated source of energy providing more than double the calories of carbohydrates and protein. Each gram of fat provides 9 calories, versus 4 calories from carbohydrate and protein. Fat should account for 20 to 35 percent of your total caloric intake, explains MayoClinic.com. Based on a 2,000 calorie diet, your fat allotment is 44 g to 77 g of fat per day.
Dark portions of chicken include the thigh and drumstick, which are higher in fat than light meat. One drumstick, weighing 1.5 oz., provides about 75 calories and 3 g of fat. A chicken thigh offers 110 calories and approximately 5.5 g of fat, for a 2 oz. serving. These approximations are based on cuts of meat that are skinless and cooked by roasting or grilling. Frying the drumstick or chicken thigh greatly increases fat and calories. Having a battered and fried drumstick and thigh for dinner, contains 430 calories and more than 25 g of fat, according to the United States Department of Agriculture.
Leaving the skin on any cut of chicken drastically increases the amount of fat you consume. A drumstick with skin contains 112 calories and almost 6 g of fat. Enjoying just one chicken thigh with skin has 150 calories and nearly 10 g of fat. This is about double the fat of a skinless portion of thigh meat.
Organ meats, from any animal, are high in fat. Chicken liver can be made into pate, simmered or pan-fried. A 1 tbsp. serving of chicken pate has 26 calories and about 2 g of fat. If you pan-fry chicken livers, they provide more than 170 calories and 6.5 g of fat for a 3 oz. serving. Preparing them by simmering in chicken stock, makes a slight reduction in fat and calories.
Reduce the amount of fat you consume by replacing fatty dark meat and organ meat, with chicken breast. Half a chicken breast, weighing around 3 oz., contains 105 calories and 3 g of fat, as long as the skin is removed and it is grilled or roasted. Leaving the skin on, more than doubles the amount of fat and calories.