Chicken is one of the most popular types of poultry consumed around the world. While chicken breast is often considered the healthiest cut of chicken, some people prefer chicken thighs or chicken wings for their juicier dark meat. Recently, there has been some debate around whether chicken containing rib meat is less healthy than regular chicken cuts.
What is chicken rib meat?
Chicken rib meat refers to the meat on the rib cage of a chicken. This area contains a higher ratio of fat to protein compared to breast meat. The ribs are surrounded by white fat, skin and some dark meat. Chicken rib meat itself is white, but because it is situated so close to the fatty and darker sections, it takes on a slightly darker, more marbled appearance.
When a whole chicken is cut up into parts, the breast meat, wings and legs are separated, leaving behind the chicken’s rib cage and small strip of attached meat. This rib section is sometimes marketed and sold separately as “chicken ribs” to utilize the entire bird.
Nutritional profile of chicken rib meat
The nutritional value of chicken rib meat falls somewhere in between chicken breast and chicken thigh/leg meat:
Chicken breast (skinless)
- Calories: 165 per 100g
- Fat: 3.6g per 100g
- Saturated Fat: 1g per 100g
- Protein: 31g per 100g
Chicken thigh (skinless)
- Calories: 210 per 100g
- Fat: 13g per 100g
- Saturated Fat: 3.9g per 100g
- Protein: 18g per 100g
Chicken rib meat
- Calories: 190 per 100g
- Fat: 9g per 100g
- Saturated Fat: 2.5g per 100g
- Protein: 23g per 100g
As you can see, chicken rib meat contains more fat and calories than breast meat, but less than thigh or leg meat. It falls in the middle for protein as well.
Is it less healthy?
While chicken rib meat is higher in fat and calories compared to plain white breast meat, it is still considered a relatively healthy cut of chicken:
- It is much lower in fat than chicken wings or chicken thighs with skin.
- It contains a good amount of high quality protein.
- It provides vitamins and minerals like niacin, vitamin B6, selenium, iron and zinc.
- It contains monounsaturated and polyunsaturated fats rather than just saturated fat.
Overall, chicken rib meat can be part of a balanced diet. It provides more flavor and juiciness compared to breast meat while still being lower in fat than dark chicken meat. However, for those looking to limit fat and calories, breast meat would be the leanest choice.
Should you eat chicken rib meat?
Here are some things to consider when deciding whether to eat chicken rib meat:
- If you are trying to lose weight or watch total fat/calorie intake, breast meat is likely the better option. Chicken rib meat has almost twice the fat and calories per serving compared to breast meat.
- If you follow a heart healthy diet, rib meat should be consumed in moderation because of the higher saturated fat content than breast meat.
- If you have diabetes or blood sugar issues, rib meat has a higher fat content that may cause blood sugar spikes. Breast is better for controlling blood sugar.
- If you simply prefer the richer flavor and texture of rib meat over chicken breast, it can still be part of a healthy diet. Just consume in reasonable portion sizes.
- Watch out for rib meat enhanced with a solution or marinade, which can add a lot of sodium.
Here is a quick comparison of the nutrition in a 140g serving of skinless chicken breast vs chicken rib meat:
| Nutrient | Chicken Breast (140g) | Chicken Rib Meat (140g) |
|---|---|---|
| Calories | 231 | 266 |
| Fat | 5g | 12.6g |
| Saturated Fat | 1.4g | 3.5g |
| Protein | 43.4g | 32.2g |
As you can see from the nutritional values, rib meat contains over twice as much total and saturated fat per serving compared to the same amount of chicken breast. It also contains lower protein. So breast meat would be considered the healthier option.
How to prepare chicken rib meat
To make the most of chicken rib meat’s flavor while keeping it healthy, consider these tips:
- Remove the skin and excess fat before cooking to cut down on saturated fat and calories.
- Use a lower fat cooking method like baking, grilling or broiling instead of frying.
- Avoid breading or coating in high fat sauces.
- Use herbs, spices, citrus, vinegars or other low calorie ingredients to add flavor.
- Avoid high sodium marinades or enhancements.
Healthy recipe ideas
- Baked chicken ribs with lemon, garlic and herbs.
- Grilled chicken rib meat skewers with chimichurri sauce.
- Chicken rib meat chopped and added to a healthy salad or grain bowl.
- Chicken rib meat tacos with mashed avocado and pico de gallo.
Conclusion
Chicken rib meat does contain more fat and calories compared to plain breast meat. However, it can still be incorporated into a healthy diet in moderate portions. Focus on removing the skin, trimming excess fat, choosing healthy cooking methods and pairing it with vegetables or whole grains. Chicken breast remains the leanest choice for limiting fat and calories.