Chicken skin
Common food
Chicken skin is the thin, edible membrane removed from poultry, prized for its rich, savory flavor and satisfyingly crisp or chewy texture depending on preparation. It is a calorie-dense, high-fat ingredient with virtually no carbohydrates, making it a staple in many cuisines for adding depth and mouthfeel to dishes. When rendered, it yields a flavorful fat that is often used as a cooking medium or flavor enhancer.
Calorie split: 18% protein · 0% carbs · 82% fat
↓ Full nutrition💚 Why it's loved
People love chicken skin for its intensely savory, umami-rich flavor and the satisfying textural contrast it provides, whether crispy, chewy, or melt-in-the-mouth. It is a cultural cornerstone in many cuisines, from the crispy 'kawa' in West Africa to the prized 'chicharrón de pollo' in Latin America, often symbolizing comfort and indulgence.
⚠️ Watch-outs & how to enjoy it better
Its high fat and calorie content can be a concern for those managing weight or cardiovascular health, and it is often high in sodium when seasoned or processed. To counteract this, practice portion control by using it as a flavor accent rather than a main component, and pair it with fiber-rich vegetables or lean proteins to balance the meal. Opt for baking or grilling instead of deep-frying to reduce added fat absorption.
Key benefits
- Rich source of collagen and gelatin, which support skin and joint health.
- Provides a significant amount of monounsaturated and polyunsaturated fats, including oleic acid.
- Contains essential minerals like selenium and phosphorus.
- Acts as a natural flavor enhancer, reducing the need for added salt or MSG in some dishes.
- Can be rendered into a versatile cooking fat (schmaltz) for frying or sautéing.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
In some traditional Korean and Japanese cuisines, chicken skin is often grilled and served as a popular 'yakitori' or 'kushiyaki' item, where it is prized for its ability to absorb marinades and develop a smoky, caramelized crust.
Full nutrition (USDA data · scales with serving)
| Water | 40.0 g |
| Energy | 450 kcal |
| Protein | 20.2 g |
| Total lipid (fat) | 40.3 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 14.0 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 124 mg |
| Potassium, K | 135 mg |
| Sodium, Na | 387 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 19.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.13 mg |
| Niacin | 5.5 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 2.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 2.0 ug |
| Folate, DFE | 2.0 ug |
| Choline, total | 45.3 mg |
| Vitamin B-12 | 0.20 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 77.0 ug |
| Retinol | 77.0 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) | 0.20 ug |
| Vitamin K (phylloquinone) | 2.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 11.3 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 | 0.04 g |
| SFA 14:0 | 0.33 g |
| SFA 16:0 | 8.7 g |
| SFA 18:0 | 2.0 g |
| Fatty acids, total monounsaturated | 16.9 g |
| MUFA 16:1 | 2.4 g |
| MUFA 18:1 | 13.8 g |
| MUFA 20:1 | 0.53 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 8.5 g |
| PUFA 18:2 | 7.8 g |
| PUFA 18:3 | 0.33 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.11 g |
| PUFA 20:5 n-3 (EPA) | 0.02 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.04 g |
| Cholesterol | 82.0 mg |
Amino acid profile (per 100g)
Estimated from KFC, Fried Chicken, ORIGINAL RECIPE, Wing, meat only, skin and breading removed — USDA does not publish this profile for Chicken skin.
| Tryptophan | 0.22 g |
| Threonine | 0.94 g |
| Isoleucine | 0.84 g |
| Leucine | 1.7 g |
| Lysine | 1.2 g |
| Methionine | 0.41 g |
| Cystine | 0.33 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.88 g |
| Valine | 1.0 g |
| Arginine | 1.6 g |
| Histidine | 0.68 g |
| Alanine | 1.6 g |
| Aspartic acid | 1.9 g |
| Glutamic acid | 6.7 g |
| Glycine | 2.4 g |
| Proline | 2.3 g |
| Serine | 1.1 g |
| Hydroxyproline | 0.80 g |
FAQ
Is chicken skin healthy to eat?
Chicken skin is high in fat and calories, but it also provides collagen, gelatin, and some minerals. It can be part of a balanced diet in moderation, especially when prepared by baking or grilling rather than deep-frying.
How can I make chicken skin crispy?
For crispy chicken skin, pat it dry thoroughly, season with salt, and bake at a high temperature (around 400°F/200°C) or air-fry until golden and crunchy. Avoid overcrowding the pan to ensure even crisping.
Can chicken skin be used as a cooking fat?
Yes, chicken skin can be rendered to produce schmaltz, a flavorful fat used for frying, sautéing, or as a spread. It has a high smoke point and adds a rich, savory flavor to dishes.
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 4.50 kcal/g · 18% calories from protein · 0.0 g fiber · 0.0 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: 2.87 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.