Is It Healthy to Eat Chicken Skin? The Modern Nutritional View

December 2, 2025 •

4 min read

For decades, chicken skin was vilified as unhealthy due to its fat content, but recent nutritional research has presented a much more nuanced perspective on whether it is healthy to eat chicken skin. A balanced view acknowledges that the health impact depends heavily on preparation method and portion size.

Quick Summary

Many outdated dietary rules about chicken skin are being reevaluated, as it contains heart-healthy unsaturated fats and beneficial collagen. The key to consuming chicken skin healthily lies in moderation and cooking method, dispelling the notion of universal avoidance.

Key Points

Modern View: Contrary to outdated advice, chicken skin is not universally unhealthy and contains a majority of heart-healthy unsaturated fats.
Fat Profile: The fat in chicken skin is primarily monounsaturated, similar to olive oil, with smaller amounts of polyunsaturated and saturated fats.
Source of Collagen: Chicken skin is a natural source of collagen, which is beneficial for skin, joint, and connective tissue health.
Cooking Method is Key: Deep-frying chicken skin adds significant calories and saturated fat, while roasting, grilling, or baking are healthier methods.
Moderation is Essential: Due to its calorie density, chicken skin should be consumed in moderation as part of a balanced diet, especially for those managing weight.
Taste vs. Health: Keeping the skin on naturally enhances flavor and moisture, potentially reducing the need for unhealthy additives.

Debunking the Chicken Skin Myth

Historically, nutrition advice often focused on cutting fat, leading many to believe that discarding chicken skin was a non-negotiable step for healthy eating. However, modern science has shown that not all fats are created equal and that dietary cholesterol has less impact on blood cholesterol for most people than previously thought. The healthiness of chicken skin is determined by its nutritional profile and how it's prepared.

The Nutritional Breakdown of Chicken Skin

Chicken skin is far from a nutritionally empty food. It contains a beneficial mix of different fats, protein, and other compounds. A one-ounce serving of raw chicken skin, for example, typically contains around 99 calories, 9 grams of fat, and 4 grams of protein.

A Favorable Fat Profile: Contrary to popular belief, the fat in chicken skin is predominantly unsaturated, particularly monounsaturated fat, which is the same type found in olive oil. This type of fat can help lower LDL ('bad') cholesterol and raise HDL ('good') cholesterol when consumed in moderation. A smaller portion consists of polyunsaturated fat, and yes, saturated fat is also present, but not in the overwhelming amounts once feared.
Protein and Collagen: Chicken skin is also a notable source of protein and is rich in collagen, a protein vital for connective tissues like skin, hair, and joints. When prepared properly, it can offer a natural boost to the body's collagen supply.
Other Micronutrients: Trace amounts of important minerals like iron, calcium, and potassium can also be found in chicken skin.

Health Benefits of Eating Chicken Skin

Far from being a nutritional villain, judicious consumption of chicken skin can offer several health advantages:

Supports Heart Health: The high ratio of heart-healthy monounsaturated fat helps balance cholesterol levels and supports cardiovascular health.
Natural Flavor Enhancer: Keeping the skin on during cooking is a natural way to keep the chicken moist and flavorful, reducing the need for excessive salt, butter, or other high-sodium sauces. The added flavor can help make meals more satisfying, which may reduce overall calorie intake.
Aids in Satiety: The fat in chicken skin helps you feel full and satisfied after a meal. This can aid in portion control and prevent overeating later.
Potential for Skin and Joint Health: The collagen content, especially when extracted through methods like making bone broth, can promote skin elasticity and joint health.

The Risks and Considerations

While the skin has benefits, it is not without drawbacks, particularly when preparation methods are unhealthy. The main risks stem from its caloric density and potential for excessive saturated fat from frying.

High Calorie Content: As a fat source, chicken skin is calorie-dense. A roasted chicken breast with the skin contains approximately 102 calories more than its skinless counterpart. For those managing calorie intake for weight loss, this can be a significant difference. Portion control is essential.
Omega-6 Fatty Acids: Chicken skin is higher in omega-6 fatty acids compared to other meats. While omega-6 is an essential fatty acid, an unbalanced ratio of omega-6 to omega-3 can contribute to inflammation.
Unhealthy Preparation: The biggest risk comes from how the chicken skin is cooked. Deep-frying can add significant fat and calories, and burnt or charred skin may contain carcinogenic compounds.

Chicken Skin: A Nutritional Comparison

To illustrate the difference, here is a comparison between a cooked, boneless chicken breast with and without the skin.


Nutrient	Skinless Chicken Breast (196g)	Skin-on Chicken Breast (196g)
Calories	284	386
Protein	58.4 g	58.4 g
Fat	3.6 g	15.2 g
Saturated Fat	Minimal	Approx. 39% of fat
Carbs	0 g	0 g

How to Prepare Chicken Skin Healthily

The best way to enjoy chicken skin is to minimize added unhealthy oils and to use cooking methods that preserve its nutritional value without charring it. Healthy preparations include:

Roasting: This method melts away some of the fat and results in a crispy, flavorful skin. The rendered fat can be discarded.
Grilling: Cooking over a grill can achieve a similar effect to roasting, with excess fat dripping away.
Making Broth: Simmering chicken skin with bones and vegetables for bone broth is an excellent way to extract its collagen and nutrients. The liquid can then be chilled, allowing the fat to solidify on top so it can be easily removed.
Baked Skin 'Cracklings': Similar to baked chicken skin, this method isolates the skin and bakes it until crispy for a standalone treat or garnish.

The Verdict on Chicken Skin

The notion that chicken skin is inherently unhealthy is an outdated oversimplification. While higher in calories and fat than skinless meat, it contains a significant amount of beneficial unsaturated fat and collagen. Its health implications are largely dependent on the cooking method and portion control. For a generally healthy person, enjoying roasted or grilled chicken with its skin in moderation is perfectly acceptable and can even contribute to a more satisfying meal. As with any food, the key is balance and mindful consumption. For more details on the evolving understanding of dietary fats, see this resource from Healthline.

Conclusion

In summary, the healthiness of eating chicken skin is not a simple yes or no. The food's fat is mostly unsaturated, which is heart-healthy, and it is a good source of collagen. However, it is calorie-dense and becomes unhealthy when deep-fried or consumed excessively. Moderation and cooking method are the two most important factors. For those watching their weight or with specific health conditions, opting for skinless chicken is a sensible choice, but for many, leaving the skin on for certain meals is a perfectly reasonable part of a balanced diet.

Frequently Asked Questions

While chicken skin does contain some saturated fat, most of its fat content is heart-healthy monounsaturated fat, the same type found in olive oil.

For most healthy people, moderate intake of chicken skin is unlikely to significantly impact blood cholesterol levels. Recent research indicates that dietary cholesterol has less effect on blood cholesterol than previously thought, and overall diet is more important.

The unsaturated fats in chicken skin can actually support heart health by helping to lower bad cholesterol and increase good cholesterol. However, excessive intake or frying the skin can increase saturated fat and calorie intake, which may be detrimental.

A skin-on chicken breast has more calories than a skinless one, with the skin adding approximately 102 calories to a cooked breast. The additional calories primarily come from the fat in the skin.

Roasting, grilling, or baking are the healthiest ways to prepare chicken with the skin on. These methods allow excess fat to render and drain away, resulting in a crispy, flavorful skin without the added oil of frying.

Yes, but with care. Because chicken skin is calorie-dense, you should consume it in moderation and focus on healthy cooking methods like roasting. For stricter calorie management, opting for skinless chicken is a more calorie-efficient choice.

Yes, chicken skin is a good source of collagen. When prepared in dishes like bone broth, this collagen can be extracted, offering potential benefits for skin, hair, and joint health.