1 serving (20 grams) contains 90 calories, 4.0 grams of protein, 8.1 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
630 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.4 g | 72% | |
| Saturated Fat | 15.8 g | 79% | |
| Polyunsaturated Fat | 11.9 g | ||
| Cholesterol | 114.8 mg | 38% | |
| Sodium | 541.8 mg | 23% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 28.3 g | 56% | |
| Vitamin D | 11.2 mcg | 56% | |
| Calcium | 19.6 mg | 1% | |
| Iron | 2.1 mg | 11% | |
| Potassium | 189 mg | 4% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Chicken skin
Chicken skin, the outer covering of poultry, is commonly enjoyed in various cuisines globally, from fried preparations in American Southern recipes to crispy chicken skin snacks in Asian dishes. It is primarily composed of fat, protein, and small amounts of vitamins and minerals. While often a debated food source because of its high fat content, chicken skin provides energy-dense calories and carries certain nutrients such as Vitamin E and small amounts of collagen, depending on cooking methods. Its flavor-rich profile makes it a popular choice for enhancing dishes or as standalone crispy snacks.
Health Benefits
- Provides unsaturated fats, including omega-6 fatty acids, which support cell function and skin health.
- Contains Vitamin E, a potent antioxidant that helps protect cells from damage.
- Rich in collagen, which can promote joint and skin health when consumed in moderate quantities.
Dietary Considerations
Selection and Storage
Store raw chicken skin in an airtight container in the refrigerator for up to 2 days. For extended storage, freeze in a sealed bag for up to 2 months. Always cook thoroughly to a safe internal temperature.
Common Questions About Chicken skin Nutrition
Is chicken skin high in protein?
Chicken skin is not particularly high in protein compared to lean chicken meat. While it contains around 2-3 grams of protein per 1-ounce serving, its primary nutrient profile is dominated by fat, making it less ideal as a protein source.
Can I eat chicken skin on a keto diet?
Yes, chicken skin is compatible with a keto diet due to its high fat content and almost negligible carbohydrates. A 1-ounce serving of roasted chicken skin contains approximately 8 grams of fat and less than 1 gram of carbs, making it a good option for those following keto.
Is chicken skin healthy to eat?
Chicken skin can be consumed in moderation. It is a good source of monounsaturated fats, which can support heart health, but it is also high in saturated fats and calories. Overconsumption may contribute to weight gain or increased cholesterol levels, so balance is important.
How much chicken skin should I eat?
Portion sizes should be kept small due to its calorie and fat content. For example, a 1-ounce serving contains around 90 calories and 8 grams of fat. It’s best to enjoy chicken skin as a flavorful addition rather than a primary component of meals.
How does chicken skin compare to chicken breast nutritionally?
Chicken skin is higher in calories and fat compared to chicken breast. While chicken breast provides around 26 grams of protein and 3 grams of fat per 3-ounce serving, chicken skin contains significantly less protein (about 6 grams per 3 ounces) and more fat (around 24 grams). This makes chicken breast a better choice for lean protein, while chicken skin is valued more for flavor and texture.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Chicken skin DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Fats and Cholesterol - Emphasis on Saturated FatDietary Guidelines for Americans 2020-2025Discusses the implications of consuming foods rich in saturated fats, such as chicken skin, on overall health.
- Levels of cholesterol and quality of fat in chicken skin compared to other animal partsNational Library of Medicine (PubMed)Peer-reviewed study analyzing the fat and cholesterol content in chicken skin and its implications for human consumption.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
