Chicken, NS as to part, grilled with sauce, skin not eaten
Common food
Photo: Wikipedia
This is a lean, protein-packed cut of chicken, grilled to a smoky, savory finish and enhanced with a flavorful sauce, all while keeping the skin off for a lighter bite. The texture is firm yet tender, with the sauce adding a moist, glossy coating that elevates the natural, mild meatiness. Nutritionally, it's a powerhouse, delivering over 21 grams of high-quality protein per 100 grams with a modest calorie count, making it an ideal choice for muscle maintenance and satiety.
💚 Why it's loved
People adore this dish for its satisfying, savory flavor and incredible versatility—it can be tossed in salads, wrapped in tortillas, or served over rice. It's a global comfort food, beloved for being a simple, healthy, and flavorful centerpiece in countless meals across cultures.
⚠️ Watch-outs & how to enjoy it better
The sauce can be a hidden source of sodium or added sugars, which might concern those monitoring blood pressure or blood sugar. To counteract this, opt for low-sodium or homemade sauces, and pair the chicken with fiber-rich vegetables or whole grains to slow sugar absorption and balance the meal.
Key benefits
- High in complete protein for muscle repair and growth
- Low in fat, especially saturated fat, when skin is removed
- Rich in B vitamins like niacin and B6 for energy metabolism
- Provides essential minerals like selenium and phosphorus
- Supports weight management due to high protein-to-calorie ratio
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Grilling chicken with the skin removed can reduce its fat content by up to 50% compared to skin-on versions, making it a significantly leaner protein source without sacrificing much flavor if marinated well.
Full nutrition (scales with serving)
| Water | 62.5 g |
| Energy | 180 kcal |
| Protein | 22.0 g |
| Total lipid (fat) | 6.4 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 | 0.75 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 182 mg |
| Potassium, K | 290 mg |
| Sodium, Na | 527 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 23.4 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.18 mg |
| Niacin | 6.6 mg |
| Vitamin B-6 | 0.54 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 60.4 mg |
| Vitamin B-12 | 0.23 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 8.0 ug |
| Retinol | 6.0 ug |
| Carotene, beta | 24.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 816 ug |
| Lutein + zeaxanthin | 16.0 ug |
| Vitamin E (alpha-tocopherol) | 0.89 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 3.8 ug |
| Fatty acids, total saturated | 1.4 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 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 16:0 | 1.0 g |
| SFA 18:0 | 0.29 g |
| Fatty acids, total monounsaturated | 2.4 g |
| MUFA 16:1 | 0.22 g |
| MUFA 18:1 | 2.1 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 1.6 g |
| PUFA 18:2 | 1.4 g |
| PUFA 18:3 | 0.12 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.06 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 92.0 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is grilled chicken without skin healthier than with skin?
Yes, removing the skin significantly reduces the fat and calorie content, making it a leaner protein choice while still providing all the essential nutrients from the meat itself.
How can I keep grilled chicken moist without the skin?
Marinating the chicken in an acidic mixture like lemon juice or yogurt before grilling helps tenderize it, and cooking it over medium heat with a lid on can prevent it from drying out.
What are good low-sugar sauce options for this dish?
Consider using a simple herb-based chimichurri, a lemon-herb vinaigrette, or a tomato-based salsa, all of which add flavor without excessive added sugars or sodium.