Eating the skin of chicken is a controversial topic. While the skin contains some beneficial nutrients, it is also high in fat and calories. This article examines the pros and cons of eating chicken skin and helps you decide if it should be part of your diet.
Nutritional content of chicken skin
Chicken skin contains a significant amount of fat, most of which is saturated and monounsaturated fat. A 1 ounce serving of chicken skin contains:
- Calories: 89
- Total fat: 7 g
- Saturated fat: 2 g
- Monounsaturated fat: 3 g
- Polyunsaturated fat: 1 g
So while the fat content in chicken skin is quite high, it is considered a healthier fat profile compared to foods high in trans or saturated fats only. In addition, chicken skin contains the following nutrients:
- Protein: 11 g per ounce
- Vitamin A: 16% of the RDI
- Vitamin C: 2% of the RDI
- Thiamine: 3% of the RDI
- Riboflavin: 11% of the RDI
- Niacin: 15% of the RDI
- Vitamin B6: 9% of the RDI
- Folate: 2% of the RDI
- Iron: 3% of the RDI
- Magnesium: 2% of the RDI
- Potassium: 8% of the RDI
- Zinc: 6% of the RDI
- Selenium: 14% of the RDI
As you can see, chicken skin contains a good amount of protein, as well as a variety of vitamins and minerals. Vitamin A, riboflavin, niacin, vitamin B6, selenium and zinc are found in significant quantities.
Benefits of eating chicken skin
Here are some of the benefits associated with eating chicken skin:
Source of healthy fats
Although high in total fat and calories, chicken skin gets a good portion of fat from monounsaturated and polyunsaturated fats. These are the same heart-healthy fats found in olive oil and avocados.
Monounsaturated and polyunsaturated fats have been linked to reduced inflammation, better heart health and decreased risk for diseases like diabetes and cancer when eaten in moderation as part of an overall healthy diet.
Flavor and texture
Chicken skin adds flavor, crunch and mouthfeel that many people find highly appetizing. The high fat content allows chicken skin to become crisp and browned during cooking or grilling.
Some chefs claim chicken skin is integral for achieving the full chicken flavor in dishes like chicken soup stock or chicken gravy.
Source of protein
Chicken skin provides a good amount of protein in a small serving. About 11 grams in a 1 ounce portion.
Protein is important for building muscle mass, supporting bone health and keeping you full between meals.
Contains important micronutrients
As mentioned previously, chicken skin contains a variety of vitamins and minerals including selenium, zinc, vitamin A, several B vitamins and small amounts of other nutrients.
Getting a variety of nutrients from whole food sources like chicken skin can have additional benefits over supplements.
Potential downsides to eating chicken skin
Here are a few of the potential downsides of eating chicken skin:
High in calories
The calorie count quickly adds up when eating chicken skin, with 89 calories in just 1 ounce. Consuming it in larger portions can easily cause excessive calorie intake.
High in saturated fat
While chicken skin contains monounsaturated and polyunsaturated fats, it also contains a good amount of saturated fat which current dietary guidelines recommend limiting.
Too much saturated fat is associated with increased LDL (bad) cholesterol levels and greater risk for heart disease.
May contain toxins
Chicken skin has the potential to harbor bacteria like salmonella. Proper handling and cooking of the skin can kill bacteria and make it safe to eat.
However, eating undercooked chicken skin is not recommended. Chicken skin can also contain traces of antibiotics or other contaminants if not sourced from chickens raised in healthy environments.
Fried chicken skin is less healthy
Chicken skin is often associated with fried chicken or other deep-fried preparations. Frying significantly increases the calorie and fat content while reducing healthy nutrients.
Fried chicken skin may contain dangerous trans fats from the frying oil as well. Fried chicken skin is much less healthy than skin prepared by roasting, boiling, or other cooking methods.
Who should avoid eating chicken skin?
Here are some groups of people who may want to avoid chicken skin or limit consumption:
- Anyone watching their weight – due to the high calorie content
- People with heart disease or high cholesterol – due to the high saturated fat content
- Diabetics – chicken skin is high in fat and calories
- Those following low fat or vegan diets
- People who do not like the texture
- Individuals with digestive problems triggered by fatty foods
Tips for eating chicken skin in a healthy way
Here are some tips for ensuring chicken skin fits into your diet in a healthy manner if you choose to eat it:
- Eat it in moderation – no more than 1-2 ounces at a time
- Remove skin from fried chicken or other fast food menu items
- Choose roasted, grilled or boiled chicken skin over fried
- Avoid eating the skin of processed chicken products like nuggets or patties
- Purchase chicken from reputable suppliers to avoid contamination
- Pair chicken skin with vegetables or whole grains to increase fiber and nutrients
- Watch your total daily calorie and saturated fat intake if consuming chicken skin
Healthy recipes with chicken skin
Here are a few healthy recipe ideas that include chicken skin:
- Roasted whole chicken
- Sheet pan chicken thighs with vegetables
- Grilled chicken drumsticks
- Chicken soup with skin left on drumsitcks/thighs during cooking
- Tacos with shredded roasted chicken and small amount of skin
The bottom line
Chicken skin can be enjoyed in moderation as part of an overall balanced diet for most healthy individuals. It provides a good source of protein, healthy fats, and micronutrients. However, it is high in calories and saturated fat so portion sizes should be monitored.
Avoid overcooked, fried, or processed chicken skin for the greatest health benefits. Watch your total calorie intake and enjoy chicken skin cooked with healthy methods like roasting or grilling in reasonable portions if you choose to eat it.