Is Chicken Skin Good for Low Carbs? The Surprising Truth

January 9, 2026 •

4 min read

According to nutritional data, one ounce of raw chicken skin contains 0 grams of total and net carbohydrates, making it a naturally low-carb and keto-friendly food. For years, dieters were advised to remove the skin, but modern nutritional science reveals a more nuanced perspective on whether chicken skin is good for low carbs.

Quick Summary

Chicken skin is a zero-carb food with a high fat content, making it suitable for low-carb and ketogenic diets. It offers valuable nutrients like protein, collagen, and healthy unsaturated fats, which can provide sustained energy and increase satiety.

Key Points

Zero Carbs: Chicken skin contains zero carbohydrates, making it an ideal choice for low-carb and ketogenic diets.
Rich in Healthy Fats: It is a good source of heart-healthy monounsaturated and polyunsaturated fats, similar to those in olive oil.
Boosts Satiety: The high fat content helps increase feelings of fullness, which can reduce cravings and prevent overeating.
Source of Collagen and Protein: It provides valuable collagen for joint and skin health, along with a moderate amount of protein.
Cooking Method is Key: For health benefits, bake or roast chicken skin instead of frying it, as frying adds unhealthy fats and calories.
Eat in Moderation: While beneficial, chicken skin is calorie-dense and contains omega-6 fatty acids, so it should be consumed in moderation as part of a balanced diet.

The Nutritional Breakdown of Chicken Skin

For those on a low-carb diet, understanding the macronutrient profile of foods is crucial. Chicken skin is primarily composed of fat, with a moderate amount of protein and, most importantly for low-carb eaters, zero carbohydrates. The fat content is not all saturated fat as was once believed; in fact, a significant portion consists of healthy monounsaturated and polyunsaturated fats.

Macronutrients and Micronutrients

Fats: Contrary to outdated advice, chicken skin contains a high percentage of heart-healthy unsaturated fats, similar to those found in olive oil. These fats are a key energy source for those in a state of ketosis.
Protein: While the muscle meat of the chicken has more protein per ounce, the skin also contributes a respectable amount, along with the connective tissue protein, collagen.
Collagen: The high collagen content is beneficial for improving skin elasticity, relieving joint pain, and promoting bone health.
Vitamins and Minerals: Chicken skin is a source of several micronutrients, including small amounts of iron, calcium, and potassium.

Why Chicken Skin Works for a Low-Carb Diet

Its unique macronutrient composition makes chicken skin a powerful tool for low-carb and keto dieters.

List of Low-Carb Benefits

Sustained Energy: The high-fat content provides a long-lasting energy source, which is crucial when carbohydrate intake is limited.
Enhanced Satiety: Healthy fats are well-known for promoting feelings of fullness and satisfaction, which helps manage hunger and reduce overall calorie consumption.
Flavor and Texture: It adds a delicious, crispy texture and rich flavor to meals, which can make a low-carb eating plan more enjoyable and sustainable.
Nutrient Absorption: The fats in chicken skin aid in the absorption of fat-soluble vitamins (A, D, E, and K), ensuring your body gets the most out of these essential nutrients.
Metabolic Support: The healthy fats can support metabolic functions, which helps your body efficiently burn stored body fat for energy.

Comparing Chicken Skin to Skinless Chicken

To put the benefits into perspective, consider the differences in preparation and nutritional content. This table compares the approximate nutritional values for a cooked portion of chicken with and without the skin.


Feature	Chicken with Skin	Skinless Chicken Breast
Carbohydrates	0g (net)	0g (net)
Fats	Significantly higher (approx. 24g per 1/2 chicken serving)	Significantly lower (approx. 11g per 1/2 chicken serving)
Calories	Higher due to fat content (approx. 261 cal for 1/2 chicken serving)	Lower due to lower fat (approx. 185 cal for 1/2 chicken serving)
Satiety	Higher (fat promotes fullness)	Lower (less fat)
Moisture & Flavor	Higher (skin seals in moisture)	Lower (can dry out easily)

Potential Considerations for Low-Carb Dieters

While chicken skin is excellent for keeping carbs low, it's important to be mindful of a few considerations.

Calorie Density and Omega-6

Calorie-Dense: Due to its high-fat nature, chicken skin is calorie-dense. For those counting calories in addition to carbs, portion control is key to prevent overconsumption.
Omega-6 Fatty Acids: Chicken skin does contain omega-6 fatty acids. While essential, excessive omega-6 intake relative to omega-3 can contribute to inflammation. Therefore, consuming chicken skin in moderation is advised.
Cooking Method: Frying in unhealthy oils adds unwanted calories and potentially inflammatory fats. Roasting or baking is a healthier preparation method.

How to Incorporate Chicken Skin into Your Low-Carb Routine

For maximum flavor and health benefits, consider these preparation tips:

Roasted or Baked: Roasting or baking chicken with the skin on results in a crispy, golden-brown finish while keeping the meat juicy and flavorful. Pat the skin dry and season well before cooking.
Homemade Cracklings: Crispy chicken skin cracklings, or chicharrones, are a popular low-carb snack. Simply bake strips of skin pressed between two parchment-lined baking sheets until golden and crisp.
Rendered Chicken Fat (Schmaltz): Collect and render the fat from chicken skin. This flavor-packed fat can be used for cooking or roasting vegetables in place of other oils.

Conclusion: The Final Verdict

So, is chicken skin good for low carbs? The answer is a definitive yes, with proper preparation and moderation. It's a zero-carb, flavor-rich addition to any low-carb or keto diet, offering healthy fats, protein, and collagen. While its higher calorie and fat content requires mindful portioning, the benefits of sustained energy and enhanced satiety make it a valuable and delicious asset. By opting for healthier cooking methods like baking or roasting over deep frying, you can safely enjoy the benefits of crispy chicken skin as part of a balanced, low-carb lifestyle. For more information on the health benefits of different fats, refer to resources from reputable health organizations like the Harvard School of Public Health.

Explore the benefits of monounsaturated fats on the Harvard School of Public Health website

A Low-Carb Ally

Beyond its zero-carb count, chicken skin is rich in monounsaturated fats that aid in cardiovascular health, help you feel full longer, and ensure your low-carb diet remains enjoyable.

The Moderation Rule

Despite the benefits, be mindful of its calorie density and omega-6 content. Cooking methods matter, with baking or roasting being the preferred healthy choice over deep-frying.

A Source of Collagen and Protein

Chicken skin isn't just about fat; it's also a great source of protein and collagen, which supports skin and joint health.

Flavor Enhancement

Leaving the skin on while cooking keeps the meat moist and locks in flavor, reducing the need for carb-heavy sauces or seasonings.

Recipe Versatility

Chicken skin is incredibly versatile, perfect for making crispy snacks or rendering into flavorful cooking fat (schmaltz).

Frequently Asked Questions

Yes, chicken skin contains zero total and net carbohydrates, making it an excellent food for low-carb and ketogenic diets.

Not necessarily. Modern research suggests that for most healthy people, chicken skin can be enjoyed in moderation. It is high in healthy unsaturated fats, but the calorie density requires mindful consumption.

The fat in chicken skin is primarily healthy unsaturated fat, similar to that found in olive oil. It also contains some saturated fat, but current research indicates the health risks of saturated fat have been overblown for most people.

For most individuals, dietary cholesterol has a limited impact on blood cholesterol levels compared to genetics and overall diet. Studies confirmed that moderate consumption of chicken skin is unlikely to cause health problems related to cholesterol.

To get the most health benefits on a low-carb diet, bake or roast chicken skin. This method makes it crispy without adding unhealthy oils and extra calories from deep-frying.

Yes, you can make crispy chicken skin cracklings, or chicharrones. These are a popular and delicious low-carb snack, often baked until golden and crispy.

While chicken meat has a higher protein concentration, chicken skin does contain a moderate amount of protein and is particularly rich in collagen, which supports skin and joint health.

Yes, chicken skin contains omega-6 fatty acids. When consumed in large quantities, a high omega-6 to omega-3 ratio can contribute to inflammation, so moderation is key.