Fried chicken is a beloved dish across the world, with many different regional variations. While the method of frying chicken in oil remains consistent, there is an ongoing debate around whether fried chicken is better enjoyed with or without the skin.
The purpose of chicken skin when frying
Chicken skin plays an important role when frying chicken. The skin helps:
- Seal in moisture and flavor – The skin forms a protective barrier around the meat, keeping it juicy and preventing the chicken flesh from drying out during frying.
- Provide texture – Crispy, crackling skin gives fried chicken its signature crunchy exterior.
- Enhance flavor – As the skin fries, the fat renders out and browns, adding rich chicken flavor.
- Allow even cooking – The skin insulates the meat, slowing down cooking so the inside can cook through without burning the outside.
So while not entirely necessary, chicken skin does make a notable contribution when fried chicken is cooked. This has led to the debate around whether it ultimately improves the dish or not.
Reasons some people prefer fried chicken without the skin
There are a few common arguments for avoiding the skin when eating fried chicken:
Lower fat and calorie content
Chicken skin is high in fat, containing a large amount of the overall fat content in a chicken. For example, a chicken thigh with skin contains around 13g of fat, whereas a skinless thigh has only around 5g.[1] So eating fried chicken without the skin substantially reduces the amount of fat and calories per serving.
Healthier
Fried chicken skin is typically very high in saturated fat and cholesterol. Going skinless can make the dish healthier by avoiding these concerns. People at risk for high cholesterol or heart disease may want to skip the skin for this reason.
Avoid excess greasiness
The rendered chicken fat in the skin can sometimes make fried chicken too greasy or oily. Removing the skin prevents it from being overly greasy.
Why some people think fried chicken is better with the skin
More flavor
The skin contains much of the chicken flavor. When the skin fries, flavors concentrate in the browned, crisp skin. Skipping the skin means missing out on those concentrated chicken flavors.
Better texture
The crunchy, crackling skin texture contrasts beautifully with the juicy, tender meat. Removing the skin eliminates this crispy element.
Keeps the meat juicy
As mentioned earlier, the skin locks in moisture. Without that protective barrier, the meat can dry out during frying. So the skin helps keep that signature fried chicken juiciness intact.
Skin lovers
For those who just love chicken skin, removing it eliminates the best part. The fatty skin may be unhealthy, but it can be deliciously addictive when fried up crispy.
Nutrition comparison
Let’s compare the nutrition details of fried chicken with and without skin:
| Nutrition per 100g (with skin) | Nutrition per 100g (skinless) |
|---|---|
| Calories: 327 | Calories: 232 |
| Fat: 25g | Fat: 14g |
| Saturated Fat: 6g | Saturated Fat: 4g |
| Cholesterol: 123mg | Cholesterol: 82mg |
| Sodium: 160mg | Sodium: 160mg |
| Carbohydrates: 0g | Carbohydrates: 0g |
| Protein: 16g | Protein: 16g |
As the table shows, fried chicken without the skin is significantly lower in calories, total fat, and saturated fat. It also contains less cholesterol. However, the protein content remains the same.
Other ways to make fried chicken healthier
Removing the skin makes a notable difference in the nutrition profile of fried chicken. But there are some other tweaks that can make fried chicken a bit healthier while keeping some of the skin’s benefits:
Use leaner cuts of chicken
Chicken breasts or tenderloins have less saturated fat than thighs or drumsticks. Choosing leaner cuts reduces fat and calories.
Use healthier frying oils
Frying in olive oil or avocado oil instead of vegetable oil provides some monounsaturated and polyunsaturated fats instead of saturated/trans fats.
Limit portion size
Being mindful of serving sizes controls calorie and fat intake. Focus on quality over quantity when indulging in fried chicken.
Bake or pan fry instead
Baked or pan-fried chicken uses less oil than deep frying. It removes some fat while keeping the skin on for texture and moisture.
Try gluten-free breading
Using cornmeal, chickpea flour, or almond flour for the coating avoids unhealthy refined flour.
Cooking tips for the best fried chicken
Whether going skinless or keeping the skin on, follow these tips for the crispiest, juiciest fried chicken:
Brine the chicken first
Soaking in a saltwater brine seasons the meat and helps it retain moisture.
Dry the chicken well before breading
Remove any excess moisture on the chicken so the coating sticks better when frying.
Double dip when breading
Dredge in flour first, then wet batter, then back into the flour mixture. This creates a super crispy layer.
Fry at the right oil temperature
Get the oil between 325-375°F. Too low and the coating absorbs oil, too high and it burns. Use a thermometer to monitor temperature.
Fry in small batches
Avoid overcrowding so the chicken fries evenly. The oil temperature should recover quickly between batches.
Let it rest before serving
Allow the fried chicken to drain on a cooling rack for 5-10 minutes. This helps excess grease drip off.
Conclusion
The choice between eating fried chicken with or without the skin comes down to personal preference. Many enjoy the rich flavors and crispy texture the skin provides. However, removing the skin substantially reduces the fat, calories, and other health concerns. Overall, fried chicken is often viewed as an indulgent treat rather than an everyday healthy meal. So if going skinless makes you feel less guilty about enjoying some comforting fried chicken, then foregoing the skin is probably a wise choice for most.