Chicken, broilers or fryers, skin only, cooked, roasted
Whole food · Poultry Products
This is the rendered, crispy skin of a roasted chicken, a concentrated source of savory flavor and rich texture. It offers a satisfying crunch with a deep, umami taste, but is exceptionally high in fat, providing nearly 41 grams per 100g. Nutritionally, it's a zero-carb, high-fat component that delivers a significant caloric punch in a small serving.
Calorie split: 18% protein · 0% carbs · 82% fat
↓ Full nutrition💚 Why it's loved
People love it for its irresistible crispy texture and deep, savory flavor that elevates any meal. It's a prized component in many cuisines, often reserved as a treat or used to add richness to broths and sauces.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its very high fat and calorie density, which can contribute to weight gain if consumed in excess. Those managing cholesterol or heart health should be cautious; to mitigate, consume in small portions as a garnish and pair with fiber-rich vegetables or lean protein to balance the meal.
Key benefits
- Provides a dense source of fat-soluble vitamins like A and K2.
- Rich in collagen and gelatin, which support skin and joint health.
- Highly satiating due to its fat content, promoting fullness.
- Contains no carbohydrates, making it suitable for ketogenic diets.
- Adds intense flavor and texture to dishes without added sugars.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The process of rendering chicken skin into schmaltz was a traditional Jewish cooking technique, and the leftover crispy bits, called gribenes, were considered a delicacy often served with chopped liver.
Full nutrition (USDA data · scales with serving)
| Water | 40.3 g |
| Energy | 454 kcal |
| Energy | 1900 kj |
| Protein | 20.4 g |
| Total lipid (fat) | 40.7 g |
| Ash | 0.50 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 14.0 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 125 mg |
| Potassium, K | 136 mg |
| Sodium, Na | 65.0 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 20.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.13 mg |
| Niacin | 5.6 mg |
| Pantothenic acid | 0.71 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 2.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 2.0 ug |
| Folate, DFE | 2.0 ug |
| Choline, total | 45.7 mg |
| Betaine | 7.0 mg |
| Vitamin B-12 | 0.20 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 78.0 ug |
| Retinol | 78.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 260 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.40 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 8.0 iu |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin D3 (cholecalciferol) | 0.20 ug |
| Vitamin K (phylloquinone) | 2.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 11.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.33 g |
| SFA 16:0 | 8.7 g |
| SFA 18:0 | 2.0 g |
| Fatty acids, total monounsaturated | 17.0 g |
| MUFA 16:1 | 2.4 g |
| MUFA 18:1 | 13.9 g |
| MUFA 20:1 | 0.53 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 8.6 g |
| PUFA 18:2 | 7.8 g |
| PUFA 18:3 | 0.33 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.11 g |
| PUFA 20:5 n-3 (EPA) | 0.02 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.04 g |
| Cholesterol | 83.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.16 g |
| Threonine | 0.73 g |
| Isoleucine | 0.66 g |
| Leucine | 1.2 g |
| Lysine | 1.2 g |
| Methionine | 0.41 g |
| Cystine | 0.34 g |
| Phenylalanine | 0.69 g |
| Tyrosine | 0.46 g |
| Valine | 0.86 g |
| Arginine | 1.6 g |
| Histidine | 0.39 g |
| Alanine | 1.7 g |
| Aspartic acid | 1.8 g |
| Glutamic acid | 2.5 g |
| Glycine | 3.2 g |
| Proline | 1.9 g |
| Serine | 0.83 g |
FAQ
Is chicken skin healthy to eat?
Chicken skin is high in fat and calories but also contains nutrients like collagen and vitamin K2. It can be part of a balanced diet in moderation, especially if you're following a high-fat, low-carb eating plan.
How do I make chicken skin crispy?
To achieve crispy skin, pat it dry, season well, and roast at a high temperature (around 400-425°F/200-220°C) until golden and crunchy. You can also bake it on a wire rack to allow air circulation.
Can I use chicken skin for cooking oil?
Yes, rendered chicken skin produces schmaltz, a flavorful fat used in many cuisines for frying, sautéing, and adding depth to soups and stews.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 4.54 kcal/g · 18% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.48 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.