Chicken, NS as to part, grilled with sauce, skin eaten
Common food
Photo: Wikipedia
This is a savory, juicy cut of chicken grilled to a smoky char, with the skin crisped to a satisfying crunch. The meat is tender and infused with a flavorful sauce, offering a rich, protein-packed bite. At 211 kcal per 100g, it's a substantial, energy-dense option for a main course.
Calorie split: 39% protein · 14% carbs · 47% fat
↓ Full nutrition💚 Why it's loved
People love it for the irresistible combination of smoky, charred notes from the grill, the savory depth of the sauce, and the textural contrast between the crispy skin and tender meat. It's a versatile crowd-pleaser that fits into everything from casual backyard barbecues to weeknight dinners.
⚠️ Watch-outs & how to enjoy it better
The skin significantly increases the saturated fat and calorie content, which may be a concern for those monitoring heart health or calorie intake. The sauce can be high in sodium or added sugars, potentially affecting blood pressure or blood sugar. To counteract this, opt for lighter, herb-based marinades, practice portion control with the skin, and pair the chicken with fiber-rich vegetables or a fresh salad to balance the meal.
Key benefits
- High-quality complete protein for muscle maintenance and satiety.
- Good source of B vitamins like niacin and B6 for energy metabolism.
- Provides minerals such as selenium and phosphorus.
- The skin adds flavor and helps retain moisture during grilling.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Grilling chicken with the skin on isn't just for flavor; the skin acts as a natural basting agent, melting fat that keeps the meat underneath incredibly moist while the exterior gets crisp.
Full nutrition (USDA data · scales with serving)
| Water | 60.4 g |
| Energy | 211 kcal |
| Protein | 19.9 g |
| Total lipid (fat) | 10.7 g |
| Carbohydrate, by difference | 7.3 g |
| Fiber, total dietary | 0.20 g |
| Total Sugars | 6.0 g |
| Calcium, Ca | 13.0 mg |
| Iron, Fe | 0.76 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 164 mg |
| Potassium, K | 260 mg |
| Sodium, Na | 516 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 21.1 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.16 mg |
| Niacin | 5.8 mg |
| Vitamin B-6 | 0.45 mg |
| Folate, total | 4.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 4.0 ug |
| Choline, total | 53.9 mg |
| Vitamin B-12 | 0.24 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 15.0 ug |
| Retinol | 13.0 ug |
| Carotene, beta | 24.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 816 ug |
| Lutein + zeaxanthin | 22.0 ug |
| Vitamin E (alpha-tocopherol) | 0.83 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 3.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.6 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.06 g |
| SFA 16:0 | 2.0 g |
| SFA 18:0 | 0.51 g |
| Fatty acids, total monounsaturated | 4.3 g |
| MUFA 16:1 | 0.50 g |
| MUFA 18:1 | 3.7 g |
| MUFA 20:1 | 0.08 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 2.5 g |
| PUFA 18:2 | 2.2 g |
| PUFA 18:3 | 0.16 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.07 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Cholesterol | 91.0 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 the skin nutritious?
The skin is high in fat and calories, but it also contains some protein and collagen. It's best enjoyed in moderation for flavor and texture.
How can I make it healthier?
You can remove the skin before eating to reduce fat and calories. Choose low-sugar, low-sodium sauces or marinades, and grill with dry rubs using herbs and spices.
What's the best way to store leftovers?
Store cooked chicken in an airtight container in the refrigerator for up to 3-4 days. For longer storage, freeze it for up to 4 months. Reheat thoroughly to 165°F (74°C).
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 2.11 kcal/g · 38% calories from protein · 0.2 g fiber · 6.0 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: 1.98 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.