How many calories are in fried chicken without skin?

December 5, 2025 •

4 min read

While standard fried chicken packs a high-calorie punch due to its oily, fatty skin, removing the skin before frying can significantly lower the calorie count. The exact number of calories in fried chicken without skin depends on the cut of chicken, the cooking method, and the presence of breading.

Quick Summary

A comprehensive guide detailing the caloric content of various cuts of fried chicken without skin, such as breasts and thighs, and how preparation methods like deep-frying versus air-frying impact nutritional value. It covers the difference between homemade versus fast-food options and provides tips for reducing fat absorption.

Key Points

Significant Calorie Reduction: Removing the skin from fried chicken can reduce the total calorie count by 50 to 100 calories per piece, depending on the size.
Breast vs. Thighs: Skinless chicken breast is significantly lower in fat and calories than skinless chicken thighs, even when fried.
Cooking Method Matters: Deep-frying adds the most calories, while healthier methods like pan-frying or air-frying dramatically reduce fat absorption.
Breading Adds Calories: Flour and breadcrumb coatings soak up a large amount of frying oil, substantially increasing the final calorie count. Avoiding breading is a key strategy for lower calories.
Healthier Homemade Options: For the lowest calorie count, homemade skinless fried chicken allows for full control over the type and amount of oil used, which is critical for healthy preparation.

Understanding the Calories in Fried Chicken Without Skin

For many health-conscious eaters, indulging in fried chicken is often considered a high-calorie splurge. However, opting for a skinless version can make a substantial difference in its nutritional profile. The removal of the fatty, calorie-dense skin instantly reduces the total fat and calorie content, resulting in a leaner protein source. The final calorie count will be influenced by several factors, including the chicken cut, whether or not a coating was used, and the cooking method.

Caloric Breakdown by Chicken Cut

Just as with any cut of chicken, the calories will vary depending on whether you choose a breast, thigh, or drumstick. This is because different cuts have varying fat-to-muscle ratios. While chicken breast is the leanest cut, thighs have more fat and therefore more calories per gram.

Fried Chicken Breast without Skin: A standard-sized, boneless, skinless fried chicken breast (meat only, no breading) contains approximately 208-217 calories. A 3.5-ounce (100g) portion is about 165 calories.
Fried Chicken Thigh without Skin: A skinless, boneless fried chicken thigh contains about 150 calories per average piece. A 3.5-ounce (100g) portion has around 179 calories.
Fried Chicken Drumstick without Skin: A skinless, boneless fried chicken drumstick provides roughly 149 calories per piece.
Fried Chicken Wing without Skin: A smaller, boneless, skinless fried chicken wing contains only about 43 calories.

The Impact of Cooking Method and Breading

The way you prepare the chicken has a significant effect on the final calorie count. The main nutritional impact of frying comes from the absorption of cooking oil, and whether a breading is used.

Deep-Frying: Traditional deep-frying involves submerging the chicken in hot oil, which causes the meat to absorb a notable amount of fat. For a skinless, boneless breast, this method can result in about 187 calories per 100g if no breading is used. With breading, the calorie count can jump higher due to the oil absorbed by the coating.
Pan-Frying: Pan-frying uses less oil than deep-frying but can still add calories, as the meat is cooked directly in oil. Since the chicken isn't fully submerged, the oil absorption is less, but it is still a factor.
Air-Frying: A much healthier alternative, air-frying uses a small amount of oil, relying on circulating hot air to achieve a crispy texture. For example, an air-fried, skinless chicken breast fillet can be as low as 180 calories per 113g serving.

Comparison of Fried vs. Roasted Chicken Without Skin

To put the numbers into perspective, comparing fried to roasted or baked chicken reveals how much the cooking method matters. A 3.5-ounce (100g) portion of skinless, white meat fried chicken has about 192 calories, while a similar roasted portion contains around 173 calories. This difference illustrates the calorie impact of fat absorption, even without the skin or breading.

Tips for Healthier Skinless Fried Chicken

For those who love the flavor but want to minimize the calorie intake, several strategies can help:

Choose the Leanest Cuts: Opt for skinless, boneless chicken breasts, as they naturally have less fat than dark meat cuts like thighs and drumsticks.
Minimize Oil: Instead of deep-frying, use an air-fryer, oven-bake, or pan-fry with a minimal amount of a healthier oil like avocado or coconut oil.
Go Breading-Free: Avoid flour or breadcrumb coatings, as they soak up a lot of oil. Frying skinless, un-breaded chicken will save a significant number of calories.
Drain Properly: After frying, place the chicken on a paper towel-lined plate to absorb excess oil and reduce the final calorie count.
Consider Homemade: Fast-food fried chicken without skin may still contain higher calories due to brining and other preparation methods. Homemade versions allow for full control over ingredients.

Comparison Table: Calories in Skinless Chicken by Preparation Method


Chicken Cut (100g)	Deep-Fried (no breading)	Pan-Fried (no breading)	Air-Fried (minimal oil)	Roasted/Baked
Chicken Breast	~187 kcal	~170-180 kcal*	~160-180 kcal	~165 kcal
Chicken Thigh	~214 kcal	~190-200 kcal*	~170-190 kcal*	~179 kcal

*Note: Pan-fried and Air-fried calorie estimates for thighs are based on comparative data and may vary depending on preparation.

Conclusion

Fried chicken without skin is not a zero-calorie food, but it is a much healthier alternative to its traditional counterpart. By being mindful of the cut of chicken and the cooking method, you can significantly reduce the caloric and fat impact. Choosing leaner cuts and opting for air-frying or minimal pan-frying are the most effective strategies for a delicious and more health-conscious meal. The key is to be a savvy cook, making informed choices that cater to both your dietary goals and your cravings for that satisfying, savory flavor. For more nutritional information on various foods, the USDA food database is an excellent resource.

USDA food database

Frequently Asked Questions

While removing the skin dramatically lowers the fat and calorie content, frying still involves oil absorption. It's a healthier option than standard fried chicken, but methods like grilling or baking are even better for overall health.

A medium-sized fried skinless chicken breast without breading typically contains between 208 and 217 calories, depending on the exact preparation method.

Yes, an air-fried skinless chicken breast is significantly lower in calories than a deep-fried version because it uses minimal oil. An air-fried fillet can have as few as 180 calories per serving.

While removing the skin from fast-food fried chicken will reduce its calories, the meat itself may have been brined or prepared in a way that retains more fat. It's still a better choice, but homemade preparation offers the most control over the nutritional content.

To reduce calories, use an air-fryer, pan-fry with a small amount of healthy oil, avoid breading, and drain excess oil on paper towels after cooking.

Due to its higher fat content, a fried skinless thigh has more calories than a comparable breast. For instance, a 100g portion of fried skinless thigh is about 179 calories, versus 165 calories for a breast.

No, frying without breading can still be deep-frying or pan-frying, which involves more oil absorption than air-frying. Air-frying uses hot air circulation and very little oil to achieve a fried-like texture.