Chicken, broilers or fryers, skin only, raw
Whole food · Poultry Products
Raw chicken skin is a thin, translucent membrane with a waxy, pliable texture and a pale, yellowish-white hue. It is almost pure animal fat, delivering a rich, savory flavor and a crispy, golden crunch when rendered and fried. Nutritionally, it is a dense source of calories and fat, with virtually no protein, carbohydrates, or fiber.
Calorie split: 15% protein · 0% carbs · 85% fat
↓ Full nutrition💚 Why it's loved
People love it for its unparalleled ability to transform a dish's texture and flavor, creating a satisfying, savory crispness that is central to iconic dishes like fried chicken and Peking duck. It is prized as a cooking fat (schmaltz) that imparts deep, savory notes to vegetables, potatoes, and bread.
⚠️ Watch-outs & how to enjoy it better
Its extremely high saturated fat and calorie content make it a poor choice for those managing heart health, weight, or cholesterol levels. To counteract this, use it sparingly as a flavor enhancer rather than a main component, and pair it with high-fiber vegetables or lean proteins to create a more balanced meal.
Key benefits
- Excellent source of dietary fat for energy and hormone production
- Provides fat-soluble vitamins like Vitamin E and K
- A key ingredient for rendering flavorful chicken schmaltz
- Essential for achieving ultra-crispy fried chicken or duck skin
- Contains collagen, which can support skin and joint health
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Rendering chicken skin into schmaltz was a traditional Ashkenazi Jewish cooking practice, creating a flavorful, shelf-stable fat used for frying and as a spread on rye bread.
Full nutrition (USDA data · scales with serving)
| Water | 54.2 g |
| Energy | 349 kcal |
| Energy | 1460 kj |
| Protein | 13.3 g |
| Total lipid (fat) | 32.4 g |
| Ash | 0.41 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 11.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 100 mg |
| Potassium, K | 103 mg |
| Sodium, Na | 63.0 mg |
| Zinc, Zn | 0.93 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 12.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.07 mg |
| Niacin | 4.0 mg |
| Pantothenic acid | 0.69 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Vitamin B-12 | 0.23 ug |
| Vitamin A, RAE | 76.0 ug |
| Retinol | 76.0 ug |
| Carotene, beta | 6.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 262 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 24.0 iu |
| Vitamin D (D2 + D3) | 0.60 ug |
| Vitamin K (phylloquinone) | 2.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 9.1 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 | 0.03 g |
| SFA 14:0 | 0.27 g |
| SFA 16:0 | 7.0 g |
| SFA 18:0 | 1.6 g |
| Fatty acids, total monounsaturated | 13.5 g |
| MUFA 16:1 | 1.9 g |
| MUFA 18:1 | 11.1 g |
| MUFA 20:1 | 0.42 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 6.8 g |
| PUFA 18:2 | 6.2 g |
| PUFA 18:3 | 0.26 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.09 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) | 0.03 g |
| Fatty acids, total trans | 0.35 g |
| Cholesterol | 109 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.11 g |
| Threonine | 0.48 g |
| Isoleucine | 0.43 g |
| Leucine | 0.78 g |
| Lysine | 0.80 g |
| Methionine | 0.27 g |
| Cystine | 0.22 g |
| Phenylalanine | 0.45 g |
| Tyrosine | 0.30 g |
| Valine | 0.56 g |
| Arginine | 1.0 g |
| Histidine | 0.26 g |
| Alanine | 1.1 g |
| Aspartic acid | 1.2 g |
| Glutamic acid | 1.7 g |
| Glycine | 2.1 g |
| Proline | 1.2 g |
| Serine | 0.54 g |
FAQ
Can I eat raw chicken skin?
No, raw chicken skin, like all raw poultry, must be thoroughly cooked to a safe internal temperature to eliminate harmful bacteria like Salmonella and Campylobacter.
Is chicken skin a good source of protein?
No, chicken skin is almost entirely fat. For protein, you should consume the lean meat attached to it.
How can I make chicken skin crispy without deep frying?
You can score the skin, season it, and bake it on a rack at a high temperature (400°F/200°C) until the fat renders and it becomes crisp, or pan-sear it in a dry skillet.
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 3.49 kcal/g · 15% 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: 0.61 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.