Chicken, NS as to part, grilled without sauce, skin eaten
Common food
Photo: Wikipedia
Grilled chicken, skin-on and unsauced, is a simple, rustic preparation where the meat's natural flavors are front and center. The skin crisps to a golden, savory crunch, while the meat underneath stays juicy and tender. It's a protein powerhouse, delivering over 24 grams of complete protein per 100 grams with zero carbohydrates.
💚 Why it's loved
People love it for its straightforward, satisfying flavor—the char from the grill and the salty, crispy skin are universally appealing. Its versatility is key; it's a blank canvas that can be sliced into salads, shredded for tacos, or eaten as a hearty main.
⚠️ 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. Those with poultry allergies must avoid it entirely. To enjoy it mindfully, practice portion control by removing some skin or pairing a smaller serving with a large volume of non-starchy vegetables and fiber.
Key benefits
- Excellent source of complete, high-quality protein
- Zero carbohydrates, making it keto and low-carb friendly
- Rich in B vitamins like niacin (B3) and B6
- Provides essential minerals like selenium and phosphorus
- The skin adds healthy fats and fat-soluble vitamins
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The Maillard reaction, which creates the browned, flavorful crust on grilled chicken, requires temperatures above 285°F (140°C) and is responsible for over 100 distinct flavor compounds.
Full nutrition (scales with serving)
| Water | 61.9 g |
| Energy | 217 kcal |
| Protein | 24.2 g |
| Total lipid (fat) | 12.6 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 9.0 mg |
| Iron, Fe | 0.80 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 196 mg |
| Potassium, K | 268 mg |
| Sodium, Na | 372 mg |
| Zinc, Zn | 1.4 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 25.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.18 mg |
| Niacin | 7.0 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 | 64.5 mg |
| Vitamin B-12 | 0.29 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 16.0 ug |
| Retinol | 16.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 7.0 ug |
| Vitamin E (alpha-tocopherol) | 0.76 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 3.9 ug |
| Fatty acids, total saturated | 3.1 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 | 0.07 g |
| SFA 16:0 | 2.4 g |
| SFA 18:0 | 0.60 g |
| Fatty acids, total monounsaturated | 5.1 g |
| MUFA 16:1 | 0.61 g |
| MUFA 18:1 | 4.3 g |
| MUFA 20:1 | 0.09 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.9 g |
| PUFA 18:2 | 2.5 g |
| PUFA 18:3 | 0.17 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.08 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 | 112 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is the skin healthy to eat?
The skin is high in fat (both saturated and unsaturated) and calories but also contains nutrients like collagen and vitamin D. It's a matter of personal dietary goals; enjoying it in moderation is fine for most people.
How do I keep it from drying out on the grill?
Use a two-zone fire (hot and cool areas). Sear the chicken skin-side down over direct heat, then move it to the cooler side to finish cooking gently with the lid closed. An instant-read thermometer is your best tool.
What's the best way to reheat leftover grilled chicken?
For the crispiest skin, reheat slices in a dry skillet over medium heat. For a quicker method, use a toaster oven or air fryer at 350°F (175°C) for a few minutes. Avoid the microwave, which will make the skin rubbery.