The Healthiest Cut of Chicken by Cost

Americans love chicken. It's the most popular meat because it's lean, quick cooking, reliable, and affordable. Not all cuts are made the same—in nutrition, cost, or flavor. This guide to the chicken aisle addresses all these issues, helping you become a more informed shopper and savvier chicken cook.

How We Did the Math
- All nutritional values calculated are for 4 ounces of boneless, cooked chicken.
- Specialty isn't used on labels, but is defined by the USDA as products produced from minimally processed chickens raised on an all-vegetarian diet without antibiotics.
- Prices are per pound and reflect national averages as reported by the USDA.

Best Value! Who would have guessed that the cheapest cut of chicken is the one with the meatiest, juiciest potential? Ounce per ounce, dark meat takes a bit longer to cook than white meat, but thighs tend to be much smaller, so they're often quicker to prepare.

The Nutrition Facts
Calories: 260
Fat: 16.8g fat (4.6g sat fat)

The Prices
$1.30 conventional
$2.22 specialty
$5.48 organic

Bone-in, skin-on parts cost an average of 44% less than boneless, skinless breasts, and cooking chicken with the skin on (then removing it after cooking) results in a tastier, juicier bird with less fat.

The Nutrition Facts
Calories: 223
Fat: 8.8g fat (2.6g sat fat)

The Prices
$1.58 conventional
$1.90 specialty
$3.98 organic

Today's chicken breasts are bred bigger to satisfy consumer demand, averaging about 1/2 pound each. Extra weight means more calories: An 8-ounce breast cooks into a 243-calorie portion, before sauce or marinade (which is often needed, since white meat tends to dry out quickly). For smarter portions, buy as packaged; then cut in half lengthwise to form cutlets.

The Nutrition Facts
Calories: 187
Fat: 4g fat (1.2g sat fat)

The Prices
$3.37 conventional
$5.29 specialty
$7.85 organic

Thighs have a deeper, meatier flavor than lighter parts of the bird. The teensy bit of extra fat keeps them wonderfully moist and juicy. Why is dark meat dark? Muscles that move more get more oxygen flow and are darker and richer in nutrients (a reason ducks have no white meat). Chickens don't fly—they use their legs and thighs to get around—which makes these parts darker than the breast and wings.

The Nutrition Facts
Calories: 201
Fat: 9.4g fat (2.6g sat fat)

The Prices
$2.22 conventional
$3.13 specialty
$5.34 organic

Skip the skin and save 99 calories and 3.6g sat fat per 4-ounce serving.

Try this delicious two-step method for perfect wings, which maintains the plump juiciness of wings but eliminates the standard deep-fry: First, steam skinned wings, covered, for 10 minutes. Pat dry; then pan-sear in a hearty splash of oil and seasonings for 5 minutes or until done.

The Nutrition Facts
Calories: 247
Fat: 16.6g fat (4.6g sat fat)

The Prices
$2.40 conventional
$2.93 specialty
$3.98 organic

Ground chicken can contain about 20% skin and 15% fat (the same proportion found in a whole chicken). If skin in the grind makes you squeamish, try ground chicken breast, though we find it to be very dry. Stir 1 1/2 tablespoons olive oil into each pound of ground meat to keep the mixture nice and juicy while still leaving you with fewer calories.

The Nutrition Facts
Calories: 161
Fat: 9.3g fat (2.7g sat fat)

The Prices
$2.76 conventional
$4.76 specialty
$6.99 organic

This ready-to-eat bird is often cheaper than a whole raw chicken. Rotisserie chicken allows room for creativity, taking the culinary focus off the protein. Use a bit to boost flavor in plant-forward dishes like whole-grain bowls and leafy wraps. Check labels, as many are injected with brines, adding about 300mg sodium per 4-ounce portion.

The Nutrition Facts
Breast: Calories: 168; Fat: 4g (1g sat fat)
Thigh: Calories: 222; Fat: 12.3g fat (3.3g sat fat)

The Prices
$4.99-$8.99*
*Price range varies depending on store