Is it healthy to eat chicken fat? Separating Fact from Fiction

December 31, 2025 •

4 min read

For decades, dietary advice painted animal fats with a broad brush, but recent studies show that chicken fat is not entirely bad and can offer health benefits if consumed correctly. The key question remains: is it healthy to eat chicken fat, or should it be avoided? A closer look at its nutritional composition reveals a more nuanced answer.

Quick Summary

Chicken fat contains a mix of heart-healthy unsaturated fats and some saturated fats. Consumption in moderation can be part of a balanced diet, offering flavor, energy, and fat-soluble vitamins.

Key Points

Not all fats are created equal: Chicken fat contains a favorable ratio of unsaturated to saturated fats, with the majority being heart-healthy unsaturated types.
Moderation is key: While beneficial, chicken fat is calorie-dense, and excessive consumption can lead to weight gain.
Preparation method matters: The health impact of chicken fat is highly dependent on how it's cooked; roasting or sautéing is better than deep-frying.
Source quality is important: The nutritional profile of the fat can vary based on the chicken's diet; pasture-raised chickens often have healthier fat.
Rich in flavor and nutrients: Chicken fat, especially when rendered into schmaltz, adds a distinct, savory flavor to dishes and aids in the absorption of fat-soluble vitamins.
Listen to your body: Individuals with specific health conditions, like high cholesterol or blood pressure, should monitor their intake and consult a healthcare provider.

The Composition of Chicken Fat: More Than Just Saturated Fat

Historically, chicken fat was often viewed as unhealthy, largely due to its association with high saturated fat content. However, modern nutritional understanding provides a more balanced perspective. The fat in chicken, particularly in the skin, is a significant source of monounsaturated and polyunsaturated fats, similar to those found in olive oil. This counters the older notion that it was predominantly saturated and should be discarded completely. For example, some sources indicate that the majority of fat in chicken skin is unsaturated.

The Health Benefits of Chicken Fat

While moderation is always advised, incorporating chicken fat into your diet can provide several benefits, mainly due to its unsaturated fat content:

Cardiovascular Health: Unsaturated fats can help reduce levels of 'bad' LDL cholesterol and stabilize blood pressure, potentially lowering the risk of heart disease and stroke.
Essential Fatty Acids: Chicken fat is noted for containing linoleic acid, an omega-6 fatty acid essential for various bodily functions, including muscle movement and blood clotting.
Energy and Satiety: Fats are a dense source of calories, providing the body with energy. Including fats in a meal can increase satiety, helping you feel fuller for longer.
Fat-Soluble Vitamin Absorption: The presence of fat is necessary for the body to properly absorb fat-soluble vitamins, such as vitamins A, D, E, and K.

Potential Risks and Considerations

Despite the benefits, there are important health considerations when consuming chicken fat:

High Calorie Density: Like all fats, chicken fat is calorie-dense. Uncontrolled consumption can easily lead to excessive calorie intake, contributing to weight gain and obesity.
Saturated Fat Content: While lower than once believed, chicken fat still contains saturated fat. Excessive intake of saturated fat is linked to increased LDL cholesterol, particularly for individuals with certain genetic predispositions or health conditions.
Omega-6 to Omega-3 Ratio: Chicken fat contains more omega-6 fatty acids than some other fat sources. An imbalance in the ratio of omega-6 to omega-3 fatty acids can potentially increase inflammation in the body.
Preparation Methods: The way chicken is cooked significantly impacts the healthfulness of the fat. Deep-frying, for instance, adds excessive oil and calories, negating many of the potential benefits.

The Importance of Chicken Source

The health profile of chicken fat can be influenced by the chicken's diet and environment. Pasture-raised chickens, for example, tend to have fat with a healthier ratio of omega-3 to omega-6 fatty acids compared to conventionally raised chickens. This highlights that not all chicken fat is created equal and sourcing matters.

Culinary Use: Making "Schmaltz"

Rendered chicken fat, known as schmaltz, is a staple in many cuisines, particularly Jewish cooking. Rendering is the process of slowly heating chicken skin and fat trimmings to melt and clarify the fat, often with onions for added flavor. This versatile fat can be used for:

Sautéing and Roasting: It adds a deep, savory flavor to vegetables, potatoes, and other dishes.
Flavor Base: It serves as an excellent fat for preparing soups and stews, imparting a rich, chicken-y depth.
Baking: It can be used as a substitute for butter or other oils in certain recipes for a savory twist.

Chicken Fat Comparison: Skin-On vs. Skinless

To illustrate the nutritional differences, consider the following comparison based on general nutritional data for cooked chicken:


Feature	Roasted Chicken Breast (Skinless)	Roasted Chicken Breast (with Skin)
Fat Profile	Predominantly lean meat	Contains a mix of unsaturated and saturated fats
Saturated Fat	Lower	Higher
Monounsaturated Fat	Lower	Higher
Polyunsaturated Fat	Lower	Higher
Calories	Lower	Higher
Flavor	Less intense	Richer, more savory

The Moderation and Mindful Cooking Conclusion

In conclusion, the question "is it healthy to eat chicken fat?" doesn't have a simple yes-or-no answer. Instead, it's about moderation, context, and quality. The fat from chicken is not the health villain it was once perceived to be; it is a source of both heart-healthy unsaturated fats and beneficial fatty acids, along with some saturated fat. For most people, enjoying chicken fat as part of a balanced and varied diet is perfectly acceptable, and it can contribute delicious flavor to meals. However, those with specific health concerns, such as high blood pressure or cholesterol issues, should be mindful of their intake and consult a doctor.

The key is how the chicken is prepared—baking, roasting, and sautéing are preferable to deep-frying. Opting for pasture-raised chicken can also improve the fat's nutritional quality. Ultimately, making informed dietary choices involves looking beyond simple labels and considering the full nutritional picture. As the National Institutes of Health has noted, the science of diet is complex, and focusing on healthy dietary patterns is more effective than fixating on single nutrients like fat.

Practical Tips for Mindful Consumption

Use it Wisely: When rendering chicken fat, use it as a flavorful cooking oil for sautéing vegetables or making a rich pan sauce.
Balance Your Fats: Ensure you are also consuming a variety of other healthy fats from sources like olive oil, avocados, nuts, and fish.
Choose Healthier Preparation: Instead of deep-frying, try roasting or grilling chicken with the skin on and then enjoying it in moderation.
Trim Excess Fat: If you are concerned about calorie or saturated fat intake, simply trim some of the visible fat and skin before cooking.
Consider the Chicken's Diet: Source higher-quality chicken from producers who raise their birds on a pasture-based diet to get a better fatty acid profile.

The Healthy Debate: What Matters Most

Ultimately, whether or not you include chicken fat in your diet depends on your personal health goals and overall dietary pattern. It is not the hidden poison some once claimed, but it is not a magical superfood either. With mindful consumption and smart preparation, you can enjoy the flavor and benefits of chicken fat as part of a nutritious lifestyle.

Visit the NIH News in Health website for more information on the evolving science of dietary fats

Frequently Asked Questions

Contrary to older beliefs, the majority of fat found in chicken skin and fat is unsaturated, specifically monounsaturated and polyunsaturated fats. It also contains some saturated fat, but the ratio is more favorable than once thought.

Excessive intake of saturated fat, which is present in chicken fat, can raise LDL ('bad') cholesterol. However, the unsaturated fats in chicken fat can help lower cholesterol. The overall impact depends on the quantity consumed and individual health factors.

Schmaltz is a flavorful cooking fat, but it should be used in moderation due to its calorie density. As with any fat, it's best consumed as part of a balanced diet rather than in large quantities.

While using rendered chicken fat for sautéing or roasting can add flavor, deep-frying chicken in its fat adds a significant number of calories and can increase the unhealthiness of the meal. Healthier cooking methods like baking or grilling are recommended.

The diet and living conditions of the chicken can influence its fat composition. Pasture-raised chickens that forage on greens tend to have fat with a better balance of omega-3 to omega-6 fatty acids compared to conventionally raised chickens.

Yes, you can eat chicken skin in moderation. It is a source of protein and heart-healthy unsaturated fats. However, it is also higher in calories and saturated fat than the lean meat and should be considered within your total dietary intake.

Chicken fat contains some vitamins like vitamin E and small amounts of vitamin D. More importantly, its presence helps your body absorb fat-soluble vitamins (A, D, E, and K) from other foods.