Chicken, NS as to part, sauteed, skin eaten
Common food
Photo: Wikipedia
This is sautéed chicken with the skin left on, yielding a juicy, tender bite with a satisfyingly crisp, golden-brown exterior. The skin renders its fat during cooking, basting the meat and creating a rich, savory flavor profile. It's a high-protein, zero-carb staple that delivers substantial energy from both lean protein and flavorful fats.
💚 Why it's loved
People love it for the unbeatable combination of crispy, savory skin and succulent meat, which delivers deep, satisfying flavor without breading or heavy sauces. Its incredible versatility makes it a foundation for everything from simple weeknight dinners to elegant plated dishes across global cuisines.
⚠️ Watch-outs & how to enjoy it better
The skin significantly increases the saturated fat and calorie content compared to skinless preparations. Those monitoring fat intake or managing certain heart-health conditions should consume it in moderation. To counteract this, practice portion control, pair it with large servings of non-starchy vegetables, and consider removing the skin after cooking to reduce overall fat consumption.
Key benefits
- Excellent source of complete, high-quality protein for muscle maintenance and repair.
- Provides essential B vitamins like niacin and B6 for energy metabolism.
- Contains minerals such as selenium and phosphorus.
- Skin-on preparation adds flavor and satiating fats, reducing the need for added sauces.
- A versatile base for countless low-carb and high-protein meal plans.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The process of sautéing chicken skin-side down in a hot pan is a form of shallow frying; the skin acts as a natural, edible barrier that protects the delicate meat from the high heat, helping it cook evenly while becoming perfectly crisp.
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
How do I get the skin extra crispy?
Pat the chicken completely dry with paper towels before cooking. Use a hot skillet with a small amount of oil, place the chicken skin-side down, and don't move it until the skin is deeply golden and releases easily (about 5-7 minutes). You can finish it in a 400°F (200°C) oven for more even cooking.
Is sautéed chicken with skin healthier than fried chicken?
Generally, yes. Sautéing uses less oil than deep-frying, resulting in lower overall fat absorption. However, the skin itself is high in fat, so it's less lean than skinless preparations. It's a moderate, flavorful option between plain grilled chicken and deep-fried chicken.
Can I use this for meal prep?
Absolutely. Sautéed chicken keeps well in the refrigerator for 3-4 days. For best texture, store the chicken and any pan sauce separately. Reheat gently in a skillet or microwave to help maintain some of the skin's texture.