How Much Fat is in Chicken Skin? An In-Depth Look

People often treat themselves to chicken skin because it’s high in fat. But how much fat is in chicken skin? Let’s take a closer look.

What’s in Chicken Skin?

Chicken skin is made up of

• Fat—This is what most of the chicken skin is made of. There are both saturated and unsaturated fats in it.

• Protein – Chicken skin contains some protein. However, the amount is minimal compared to the amount of fat.

• Collagen – The skin contains this protein which gives it structure and elasticity.

• Flavor compounds – Many of the molecules responsible for chicken flavor are found in the skin.

Chicken Skin Fat Profile

Here’s the answer to the main question: how much fat is in chicken skin?

• Chicken skin is 83% fat by weight.

• The majority (70%) is unsaturated fat. This includes oleic acid and linoleic acid.

• The remaining 30% is saturated fat like palmitic acid and stearic acid.

• Chicken skin provides 30g of fat per 100g. 10% less fat than 100% lean beef mince, which has about 17 grams of fat per 100 grams.

Factors Affecting Chicken Skin Fat

Several factors impact the fat content of chicken skin:

1. Cooking Method

• Raw – Chicken skin is around 83% fat when raw.

• Fried – Frying causes fat to be absorbed into the skin, increasing the fat content.

• Roasted – Some fat melts and drips off during roasting, lowering the fat percentage slightly.

2. Cut of Chicken

• Breast skin – Has a slightly lower natural fat content than other areas.

• Thigh/leg skin – Tends to be fattier than breast skin, even when raw.

3. Farming Practices

• Free-range – Chickens with outdoor access may have lower fat skin due to more exercise.

• Organic – No evidence that organic status affects fat content.

• Hormones/antibiotics – Their use doesn’t appear to influence fat levels in chicken skin.

4. Chicken Breed

• Broiler chickens – Bred for meat, these have higher fat skin than laying breeds.

• Dual-purpose breeds – Provide meat but also lay eggs, so fat content is moderate.

So while we can estimate 30g fat per 100g of skin, the exact figure can range from 25-35g depending on the factors above.

Daily Fat Intake in Chicken Skin

To put the fat content of chicken skin in context, here’s how much of your daily intake different portions provide:

• 100g (1/4 lb) skin = 30g fat = 46% RDI for total fat

• 1 chicken leg with skin = 10g fat = 15% RDI

• 2 chicken thighs with skin = 15g fat = 23% RDI

As you can see, eating a large portion of chicken skin blows out almost half your daily fat intake. Even a moderate serve adds 15-25% of your RDI for fat.

Is Chicken Skin Healthy?

Given the high fat content, is chicken skin actually good for you? Here are the pros and cons:

Potential Benefits

• Source of unsaturated fats like oleic acid
• Contains some protein and collagen
• Makes chicken more delicious and enjoyable!

Potential Drawbacks

• High in saturated fat if eaten in large amounts
• Can contribute to weight gain
• May raise cholesterol levels

The Verdict?

Chicken skin in moderation is unlikely to cause harm. But it should be accounted for within your daily calorie and fat goals. Remove the skin if watching your weight.

How to Reduce Fat in Chicken Skin

Here are a few preparation tips to lower the fat content of chicken skin:

• Remove the skin before cooking. This eliminates almost all the fat.

• Trim excess fat from the edges of the skin.

• Roast instead of frying. Roasting allows fat to melt off.

• Use lower-fat cuts like breast or drumstick. Their skin is less fatty than thighs.

• Cook without adding oil. This prevents absorption of extra fat.

While chicken skin adds great flavor, it packs a hefty calorie and fat punch. Enjoy it in moderation as part of a healthy diet, or remove it to slash the fat content. With some simple tricks, you can still enjoy delicious chicken with less guilt!