Do Chicken Feet Have a Lot of Fat in Them? Unpacking the Truth

November 11, 2025 •

4 min read

A 100-gram serving of boiled chicken feet contains approximately 15 grams of total fat, with their overall fat content varying significantly based on preparation. This surprising fact reveals that while chicken feet are rich in beneficial collagen, they are not a low-fat food and their oiliness can increase dramatically with deep-frying.

Quick Summary

Chicken feet have a moderate to high fat content, largely from the skin and connective tissues, rather than lean muscle. The fat levels can spike with unhealthy cooking methods like deep-frying, though boiling for broth is a healthier alternative. The high collagen concentration offers notable health benefits for skin and joints.

Key Points

High Fat Content from Skin: Chicken feet have a moderate to high fat content, primarily concentrated in the skin and connective tissues, contrasting with leaner cuts of chicken meat.
Fat Increases with Preparation: Deep-frying significantly increases the fat and calorie content, introducing unhealthy trans fats, while boiling for broth is a much healthier method.
Rich in Collagen: The feet are an excellent natural source of collagen, which makes up about 70% of their protein content and is beneficial for skin, joint, and bone health.
Health Benefits: Collagen from chicken feet may aid skin elasticity, reduce joint pain from osteoarthritis, and improve bone density.
Health Risks for Some: Individuals with pre-existing conditions like obesity, high cholesterol, or gout should consume chicken feet in moderation or avoid them entirely.
Preparation Matters: Choosing to make a bone broth by boiling chicken feet is the healthiest way to extract the collagen benefits and manage the fat intake.
Hygiene is Critical: Thoroughly cleaning chicken feet is essential to remove dirt and potential bacteria accumulated from ground contact.

Do Chicken Feet Have a Lot of Fat? Exploring the Nutritional Profile

Many are surprised to learn that chicken feet, a delicacy in many cultures, contain a significant amount of fat. Unlike leaner cuts of chicken like breast meat, the feet consist primarily of skin, cartilage, tendons, and bone, with a much smaller proportion of muscle. It is the skin and connective tissue that contribute to the higher fat content. However, the fat composition is just one part of the nutritional story. The other, and arguably more celebrated, component is their extremely high concentration of collagen, a structural protein with numerous health benefits.

The Fat Content: Raw vs. Cooked

The fat content of chicken feet is not static and is heavily influenced by how they are prepared. A key distinction lies between boiling them for broth and frying them. When boiled, a good portion of the fat renders out into the liquid, contributing to the gelatinous texture of the broth. However, this fat is not completely lost, and a significant amount remains in the skin and the broth itself. In contrast, deep-frying chicken feet not only cooks them in additional oil but also traps the existing fat within the skin, substantially increasing the overall fat and calorie load.

Collagen: The True Star of Chicken Feet

While the fat content is noteworthy, the primary nutritional value of chicken feet lies in their collagen. In fact, collagen accounts for about 70% of their total protein content. Collagen is essential for maintaining the health of your skin, bones, and joints. As we age, our body's natural collagen production declines, making dietary sources valuable for supporting elasticity and strength.

Skin Health: The collagen in chicken feet can improve skin elasticity, moisture, and density, potentially reducing the appearance of wrinkles.
Joint Pain Relief: Studies have shown that consuming collagen from chicken cartilage can help reduce symptoms of osteoarthritis, including pain and stiffness.
Bone Density: Regular collagen intake may improve bone mineral density and help prevent bone loss, especially in postmenopausal women.
Heart Health: A good ratio of elastin to collagen, both of which are components of arteries and veins, is important for preventing heart disease.

Fat Content Comparison: Chicken Feet vs. Other Chicken Parts

To put the fat content of chicken feet into perspective, it helps to compare them to other popular chicken cuts. As shown in the table below, the composition of chicken feet is quite different, with a higher ratio of fat and saturated fat per 100g compared to skinless chicken wings.


Nutrient (per 100g)	Chicken Feet	Skinless Chicken Wings	Chicken Breast (Cooked)
Total Fat	~15g	~18g	~3.6g
Saturated Fat	~4g	~2.3g	~1g
Protein	~19g	~30.5g	~31g
Collagen (approx.)	~10g	~2g	0g

Note: Nutritional values can vary depending on preparation and specific source.

As the table illustrates, while chicken feet are fattier than skinless wings, their nutritional profile is unique due to the high collagen content, which is virtually non-existent in traditional muscle meat cuts.

Making Healthier Cooking Choices

For those who enjoy chicken feet but want to minimize fat intake, cooking method is crucial. Boiling is the healthiest option, as it extracts the beneficial collagen into a savory, nutrient-rich bone broth while allowing you to skim off excess fat. Frying, however, should be approached with caution, as it introduces high levels of unhealthy trans fats that can increase the risk of heart disease and other health issues.

Considerations and Potential Downsides

While chicken feet offer nutritional benefits, they are not suitable for everyone. Certain individuals should exercise caution or avoid them entirely.

High Cholesterol and Saturated Fat: The fat and cholesterol in chicken feet can pose a risk for individuals with obesity, high cholesterol, or heart disease.
Gout: The purines found in chicken feet can increase uric acid levels, potentially triggering painful gout attacks in susceptible individuals.
Choking Hazard: The small, numerous bones in chicken feet present a choking hazard, especially for children and the elderly.
Hygiene: Due to their ground contact, chicken feet can carry bacteria if not properly cleaned and prepared.

The Takeaway: A Nutritious, But Moderated, Delicacy

Ultimately, whether chicken feet are a healthy addition to your diet depends on your individual health needs and how they are prepared. They offer a potent dose of collagen, which is excellent for joint and skin health, but they are also higher in fat and cholesterol than many other chicken cuts. The key is moderation and opting for healthier preparation methods, such as simmering them for a nutrient-dense bone broth, rather than deep-frying. By understanding their unique nutritional profile, you can enjoy this culinary treat while being mindful of your dietary goals. For an in-depth look at nutritional breakdowns of many foods, consult reliable sources like the USDA or nutrition databases.

Frequently Asked Questions

Yes, chicken feet are a good source of protein, but most of it comes in the form of collagen, a structural protein, rather than muscle-building protein found in other cuts of chicken.

The fat in chicken feet can be a mix of unsaturated and saturated fats. While some fat is necessary for the body, deep-frying significantly increases the saturated and trans-fat content, making it less healthy.

To reduce the fat, use boiling or simmering methods, like making a bone broth. During cooking, the fat will separate and float to the surface, allowing you to easily skim it off.

Due to their fat and cholesterol content, excessive consumption of chicken feet, especially when prepared unhealthily, can contribute to higher cholesterol levels. Moderation is key, particularly for those with heart conditions.

People with obesity, high cholesterol, heart disease, gout, diabetes, or liver/kidney disorders should either limit or avoid consuming chicken feet due to their high fat and purine content.

The main health benefits come from the high collagen content, which supports joint health, improves skin elasticity, and contributes to stronger bones.

Boiling chicken feet for broth is often the healthier preparation, as it extracts the beneficial collagen and nutrients into the liquid, while much of the excess fat can be removed. It avoids the unhealthy fats associated with deep-frying.