Chicken, NS as to part and cooking method, skin eaten
Common food
Photo: Wikipedia
This is chicken with the skin left on, a classic protein source prized for its rich, savory flavor and satisfying texture. The skin adds a layer of fat that bastes the meat during cooking, resulting in a juicier, more succulent bite with a distinct, often crispy, mouthfeel. Nutritionally, it's a powerhouse of protein with a significant calorie and fat boost from the skin.
Calorie split: 51% protein · 0% carbs · 49% fat
↓ Full nutrition💚 Why it's loved
People love it for the deep, savory umami flavor and the textural contrast between crispy skin and tender meat. It's a culinary workhorse, adaptable to everything from simple roasts to complex stews, making it a beloved staple in home kitchens and restaurants worldwide.
⚠️ Watch-outs & how to enjoy it better
The skin significantly increases the saturated fat and calorie content, which may be a concern for those managing heart health or calorie intake. To enjoy it mindfully, practice portion control by treating the skin as a flavorful garnish rather than the main event, and balance the meal with large portions of fibrous vegetables. Choosing cooking methods like roasting or grilling on a rack allows excess fat to drip away.
Key benefits
- Excellent source of complete, high-quality protein.
- Skin provides dietary fat for satiety and energy.
- Rich in essential minerals like selenium and phosphorus.
- Versatile base for countless global cuisines and cooking methods.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The Maillard reaction, which creates the brown, flavorful crust on roasted or fried chicken skin, requires temperatures above 285°F (140°C) and is responsible for much of its irresistible taste.
Full nutrition (USDA data · scales with serving)
| Water | 63.3 g |
| Energy | 196 kcal |
| Protein | 25.1 g |
| Total lipid (fat) | 10.7 g |
| Carbohydrate, by difference | 0.10 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.10 g |
| Calcium, Ca | 17.0 mg |
| Iron, Fe | 0.74 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 236 mg |
| Potassium, K | 270 mg |
| Sodium, Na | 343 mg |
| Zinc, Zn | 1.5 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 22.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.18 mg |
| Niacin | 7.6 mg |
| Vitamin B-6 | 0.25 mg |
| Folate, total | 10.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Choline, total | 62.1 mg |
| Vitamin B-12 | 0.39 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 15.0 ug |
| Retinol | 15.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| 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) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.7 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 | 0.00 g |
| SFA 14:0 | 0.06 g |
| SFA 16:0 | 2.2 g |
| SFA 18:0 | 0.48 g |
| Fatty acids, total monounsaturated | 4.4 g |
| MUFA 16:1 | 0.73 g |
| MUFA 18:1 | 3.7 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.4 g |
| PUFA 18:2 | 1.3 g |
| PUFA 18:3 | 0.07 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 113 mg |
Amino acid profile (per 100g)
Estimated from Restaurant, Latino, chicken and rice, entree, prepared — USDA does not publish this profile for Chicken.
| Tryptophan | 0.16 g |
| Threonine | 0.50 g |
| Isoleucine | 0.55 g |
| Leucine | 0.93 g |
| Lysine | 0.93 g |
| Methionine | 0.31 g |
| Cystine | 0.15 g |
| Phenylalanine | 0.51 g |
| Tyrosine | 0.35 g |
| Valine | 0.62 g |
| Arginine | 0.80 g |
| Histidine | 0.40 g |
| Alanine | 0.68 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 1.9 g |
| Glycine | 0.58 g |
| Proline | 0.51 g |
| Serine | 0.47 g |
FAQ
Is eating chicken skin healthy?
Chicken skin is a concentrated source of fat and calories. While it contains some nutrients, it's best enjoyed in moderation as part of a balanced diet, especially for those monitoring fat intake.
How can I make chicken skin crispy?
Pat the skin completely dry with paper towels, season generously, and cook at high heat. For oven roasting, start at 425°F (220°C) on a rack to allow air circulation and fat rendering.
What's the difference in nutrition between skin-on and skinless chicken?
Per 100g, skin-on chicken has about 10.65g of fat and 196 kcal, while skinless chicken breast has roughly 3.6g of fat and 165 kcal. The skin adds significant fat and calories.
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 1.96 kcal/g · 51% calories from protein · 0.0 g fiber · 0.1 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: 1.27 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.