Are There Any Health Benefits to Fried Chicken?

October 30, 2025 •

3 min read

According to a 2019 BMJ study, women who ate one or more servings of fried chicken daily had a 13% higher risk of mortality compared to those who ate none. Still, fried chicken isn't all bad, as its base ingredient—chicken—is an excellent source of protein and essential nutrients, which is where the conversation around potential health benefits to fried chicken begins.

Quick Summary

This article examines the nutritional content of fried chicken, exploring the inherent benefits of chicken meat versus the negative health impacts introduced by the frying process. It compares traditional and healthier preparation methods, offering a balanced perspective on how this popular comfort food can fit into a mindful diet.

Key Points

Inherent Chicken Nutrients: Plain chicken is a good source of high-quality protein, B vitamins, and minerals like selenium and phosphorus.
Frying Adds Unhealthy Elements: The frying process significantly increases calories, unhealthy fats (trans and saturated), and sodium while potentially degrading some vitamins.
Moderation is Key: Enjoying fried chicken in moderation is crucial, as excessive consumption is linked to higher risks of obesity, heart disease, and type 2 diabetes.
Healthier Cooking Alternatives Exist: Methods like air frying or oven-baking can produce a similar crispy result with significantly less oil and fewer health drawbacks.
Preparation Matters: Controlling the type of oil, amount of breading, and cut of chicken used can make a substantial difference in the dish's nutritional impact.
Commercial vs. Homemade: Homemade fried chicken offers more control over ingredients and preparation, making it a generally healthier choice than fast-food versions.

The Nutritional Foundation: What Chicken Brings to the Table

Before the frying process, plain chicken is a nutritious food packed with high-quality protein and several vitamins and minerals. This foundation is what allows for a discussion of health benefits, even when considering the final, fried product. A single three-ounce serving of skinless, boneless chicken breast can provide a significant portion of your daily protein needs while being low in fat and calories. This protein is vital for muscle repair, growth, and overall tissue maintenance.

Key Nutrients Found in Chicken

Protein: Essential for building and repairing body tissues and for maintaining muscle mass.
Selenium: A trace mineral crucial for proper immune system function, thyroid health, and antioxidant activity.
B Vitamins: Includes niacin, B6, and B12, which are important for energy production, brain health, and DNA synthesis.
Phosphorus: Plays a significant role in maintaining strong bones and teeth.

The Unhealthy Reality: How Frying Changes Everything

While the base ingredient offers a solid nutritional profile, the frying process introduces several major health drawbacks that can easily outweigh the initial benefits. The method, which involves submerging the food in hot oil, causes the chicken to absorb large amounts of fat, drastically increasing its calorie content. This is especially true for deep-frying, which often uses less healthy, lower-quality oils in commercial settings.

The Major Drawbacks of Traditional Frying

High Calorie and Fat Content: Frying significantly increases the overall calorie count due to oil absorption. Fat is more than twice as high in calories per gram compared to protein and carbs.
Trans and Saturated Fats: Many commercial frying oils contain unhealthy trans and saturated fats, which are linked to an increased risk of heart disease. Reusing oil can also increase trans-fat levels.
Increased Chronic Disease Risk: Regular consumption of fried foods is associated with a higher risk of developing conditions like heart disease, obesity, and type 2 diabetes.
Formation of Acrylamide: High-temperature cooking, such as frying, can lead to the formation of acrylamide in certain foods, a compound potentially linked to cancer risk in animal studies.

Moderation and Preparation: The Key to Healthier Consumption

For those who enjoy the taste of fried chicken but want to mitigate the risks, the key is to prioritize moderation and explore healthier preparation methods. The following table compares a traditional, deep-fried chicken preparation with a healthier oven-baked alternative.

Comparison: Deep-Fried vs. Oven-Baked Chicken


Feature	Traditional Deep-Fried Chicken	Healthier Oven-Baked Chicken
Cooking Method	Submerged in hot oil	Cooked in a hot oven with minimal oil
Oil Used	Often vegetable, canola, or other low-quality, high omega-6 oils	High smoke-point, heart-healthy oils like avocado or olive oil spray
Breading	Heavy flour or batter coating	Light coating using whole-grain flours or panko breadcrumbs
Fat Content	Very high due to oil absorption	Significantly lower, relies on natural chicken fat
Calories	High calorie-dense food	Lower calorie count
Health Impact	Increased risk of chronic disease with regular intake	Provides high-quality protein with fewer associated risks

Making Healthier Fried Chicken a Reality

It is possible to capture the flavor and texture of fried chicken while making it more nutritionally sound. Using an air fryer or oven is a primary strategy, as it achieves a crispy exterior with only a fraction of the oil used in deep-frying. Opting for skinless, boneless chicken breasts over fattier dark meat with the skin on will also reduce the saturated fat and calorie content. A lighter, whole-grain breading or crust can also reduce the overall impact. By understanding and implementing these changes, you can enjoy this comfort food without excessive guilt.

Conclusion

While fried chicken itself, especially commercially prepared versions, offers very few health benefits and presents several notable health risks, the base ingredient—chicken—is highly nutritious. Any discussion of health benefits must separate the meat's nutritional value (protein, B vitamins, selenium) from the significant drawbacks introduced by frying (excess calories, unhealthy fats, and potential carcinogens). For those unwilling to give up the taste, modifying the preparation method—by oven-baking, air-frying, or using healthier oils and coatings—is the most effective strategy. Ultimately, true health benefits come from a balanced diet, and fried chicken, in its traditional form, is best enjoyed as a rare indulgence rather than a dietary staple. For more information on healthier cooking methods, visit the Cleveland Clinic Health Essentials guide on minimizing the risks of fried food.

Frequently Asked Questions

Traditional deep-fried chicken is generally not considered healthy due to its high fat, calorie, and sodium content, which are associated with increased risks of heart disease and obesity.

Yes, but only in moderation. Occasional, small servings can fit into a balanced diet, especially when healthier preparation methods like oven-baking or air-frying are used instead of deep-frying.

Plain, unfried chicken is a lean source of protein and contains essential nutrients such as B vitamins, selenium, and phosphorus, which support muscle growth, immune function, and bone health.

While frying can lead to the loss of some heat-sensitive vitamins, most of the protein and minerals are retained. The major issue is the absorption of unhealthy fats from the cooking oil.

Homemade fried chicken is generally healthier because you have control over the ingredients, oil type, and preparation method. Fast-food versions often use lower-quality oils and may contain more unhealthy additives.

To make fried chicken healthier, use an air fryer or bake it in the oven with a cooking spray instead of deep-frying. Using skinless, boneless chicken and a lighter breading can also help.

Yes. Regular consumption of fried foods is linked to a higher risk of heart disease, type 2 diabetes, obesity, and can contribute to inflammation and poor gut health.