Chicken skin is often criticized for being high in fat and cholesterol. A 3.5-ounce portion has approximately 450 calories, 20 grams of protein, and 40 grams of fat, as per Nutrition Value. It also offers 8% of the daily recommended iron intake and small amounts of iron, calcium, and potassium, along with 82 grams of cholesterol. In contrast, skinless chicken breast contains 110 calories, 23 grams of lean protein, 1.24 grams of fat, and 58 milligrams of cholesterol per 3.5 ounces. This shows chicken skin isn’t exceptionally high in dietary cholesterol.
Chicken skin is also known for its flavor. “For the most part, I always cook chicken with the skin on,” chef Ina Garten shared on her website. “I find it makes the meat much more tender and moist.” But exactly how unhealthy is chicken skin, and should you avoid it? Let’s explore the research findings.
The truth about chicken skin
Not all fats are the same. Chicken skin is rich in unsaturated fats, as reported by University Hospitals. It is particularly abundant in monounsaturated fatty acids, similar to those found in olive oil. These fats can improve blood lipids and heart health, according to Harvard Medical School. Omega-3s, omega-6s, and other polyunsaturated fatty acids are equally beneficial.
The crispy skin of well-cooked chicken contains small amounts of saturated fat. Harvard Medical School states that saturated fat may not be as detrimental as once believed. Some studies suggest it may elevate heart disease risk, but newer research indicates insufficient evidence to support this. A meta-analysis in the American Journal of Clinical Nutrition suggests that saturated fat intake doesn’t heighten the risk of heart disease or stroke.
Additionally, chicken skin isn’t significantly higher in cholesterol than many meat types. As mentioned before, it contains only 3.5 grams of cholesterol per serving (3.5 ounces). Dietary cholesterol doesn’t impact blood cholesterol levels in healthy individuals. “Your genetic makeup — not diet — is the primary factor influencing cholesterol levels,” cardiologist Steven Nissen stated to the Cleveland Clinic.
Enjoy it in moderation to reap the benefits
Chicken skin, rich in protein and healthy fats, is a better option than processed meats and fast food. Still, portion control is essential. Fat has more than twice the calories of protein or carbs. One gram of dietary fat, regardless of type, provides 9 calories. In contrast, protein and carbohydrates supply 4 calories per gram (via USDA).
Cooking methods matter as well. Frying increases fat content, adding unnecessary calories. Fried foods can elevate the risk of heart disease, diabetes, obesity, and more, as WebMD warns. For instance, 3.5 ounces of fried skin-on chicken breast has about 268 calories, 17 grams of fat, and 8.5 grams of carbs, depending on the recipe. In comparison, roasted skin-on chicken breast offers 165 calories, 3.6 grams of fat, and no carbs, according to My Food Data.
Ultimately, enjoying chicken skin is fine, provided it’s in moderation. Pay attention to serving sizes and opt for roasting, baking, or boiling instead of frying. “The healthiest way to cook chicken is to poach it,” registered dietitian Rebecca Lewis advised Women’s Health. Grilled chicken is also a good option, Lewis notes. Sauces and dips can add significant calories, so it’s wise to avoid them. Use fresh or dried herbs and spices, like ginger or turmeric, for extra flavor.
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