Should You Eat Chicken Fat? Unpacking the Nutritional Facts

October 29, 2025 •

4 min read

While often discarded, the chicken fat found in poultry and its rendered form, schmaltz, is experiencing a culinary resurgence. Once viewed with skepticism, recent perspectives highlight its complex nutritional profile, sparking a conversation about whether or not you should eat chicken fat for its unique flavor and potential health implications.

Quick Summary

This article explores the nutritional composition of chicken fat, discussing the balance of saturated and unsaturated fats. It covers the culinary benefits, potential health considerations, and modern dietary recommendations, including how to use it responsibly in your cooking.

Key Points

Nutritionally Balanced Fat: Chicken fat contains a healthier balance of monounsaturated, polyunsaturated, and saturated fats compared to some other animal fats.
Rich Flavor for Cooking: Rendered chicken fat, known as schmaltz, imparts a deep, savory flavor that is prized in many culinary traditions.
Higher Smoke Point: Unlike butter, chicken fat has a higher smoke point, making it more stable and suitable for high-heat cooking methods like sautéing and frying.
Enjoy in Moderation: Given its caloric density and fat content, chicken fat should be used sparingly as part of a balanced and mindful diet.
DIY Schmaltz is Simple: You can easily render your own chicken fat at home from skin and trimmings, often with added aromatics like onion for extra flavor.
Source Matters: The nutritional quality and taste can be influenced by the breed and diet of the chicken, with pasture-raised birds often yielding more flavorful fat.

Is Chicken Fat Good for You? A Nutritional Deep Dive

For decades, chicken fat was a food ingredient to be avoided, a symbol of unhealthy and high-calorie cooking. However, modern nutritional science and culinary trends have prompted a reevaluation of this flavorful byproduct. The question, "Should you eat chicken fat?" requires a nuanced answer that considers its fatty acid profile, health implications, and place in a balanced diet.

The Nutritional Breakdown of Chicken Fat

Unlike many animal fats, which are primarily composed of saturated fats, chicken fat contains a more balanced mix of fats. A single tablespoon of rendered chicken fat, or schmaltz, contains roughly 3.8g of saturated fat, 5.7g of heart-healthy monounsaturated fat, and 2.7g of polyunsaturated fat. This higher ratio of unsaturated to saturated fat differentiates it from lard or butter, making it a more favorable animal fat option from a cardiovascular perspective. The presence of essential fatty acids like linoleic acid and oleic acid further adds to its nutritional value.

Culinary Benefits: Why Chefs Love Schmaltz

Beyond its nutritional composition, chicken fat is celebrated for its rich, savory flavor and its versatility in the kitchen. Here's why chefs and home cooks use it:

Superior Flavor Profile: Schmaltz imparts a deep, savory, and aromatic flavor that can transform many dishes. It adds a complexity and richness that vegetable oils or butter cannot replicate, making it ideal for everything from roasting vegetables to frying latkes.
High Smoke Point: Compared to butter, chicken fat has a higher smoke point, making it suitable for high-temperature cooking methods like frying and sautéing without burning.
Enhances Textures: Using chicken fat can create incredibly crispy and flavorful fried foods. Roasting vegetables in schmaltz gives them a deliciously browned and tender finish.

Potential Health Considerations

While chicken fat contains beneficial unsaturated fats, it is still a calorie-dense food that should be consumed in moderation. Here are some factors to keep in mind:

Saturated Fat Content: Although lower than some other animal fats, it still contributes to daily saturated fat intake. Excessive intake of saturated fat has traditionally been linked to increased LDL ("bad") cholesterol, though the full impact is a topic of ongoing research.
Calorie Density: As with any fat, chicken fat is high in calories. A single tablespoon contains over 115 calories, so portion control is important, especially for those managing their weight.
Omega-6 Fatty Acids: Chicken skin and fat contain omega-6 fatty acids. While essential, an imbalanced ratio of omega-6 to omega-3 fatty acids in the diet can contribute to inflammation. Cooking methods, however, may have a larger impact on inflammatory compounds.

How to Incorporate Chicken Fat into a Healthy Diet

If you choose to use chicken fat, moderation and proper preparation are key. Here are some healthy and flavorful ways to use it:

Rendering Your Own: The simplest way to get pure schmaltz is to render it yourself from chicken skin and fat trimmings. This process involves slowly simmering the fat until it melts, then straining the solids (the delicious cracklings or gribenes).
Roasting: Use a small amount to roast root vegetables, potatoes, or Brussels sprouts. The flavor is unparalleled.
Sautéing: Swap out your regular cooking oil for schmaltz when sautéing onions, garlic, or other aromatics. It's a key ingredient in many traditional dishes.
Baking: For savory applications like pie crusts or biscuits, a small amount of chicken fat can add a flaky texture and a rich flavor.

Chicken Fat vs. Other Cooking Fats


Feature	Chicken Fat (Schmaltz)	Butter	Olive Oil	Vegetable Shortening
Fat Profile	Balanced mix of saturated, mono-, and polyunsaturated fats	High in saturated fat, some monounsaturated fat	High in monounsaturated fat	Trans fats (in hydrogenated versions) or balanced fats (in non-hydrogenated)
Flavor	Rich, savory, and aromatic	Creamy, milky	Distinctive, sometimes peppery	Neutral
Smoke Point	Medium-high (approx. 375°F/190°C)	Low (approx. 350°F/175°C)	Medium (approx. 375°F/190°C)	High (approx. 450°F/232°C)
Best For	Roasting, sautéing, frying, savory spreads	Baking, sauces, finishing	Sautéing, dressings, low-heat cooking	Deep frying, flaky baked goods
Dietary Notes	Animal product. Contains some cholesterol	Dairy product. High in saturated fat	Plant-based. Considered a very healthy fat	Highly processed. Avoid hydrogenated versions

Conclusion: A Matter of Moderation

The verdict on should you eat chicken fat is that it's a perfectly acceptable, and even beneficial, part of a healthy diet when consumed in moderation. While it is higher in saturated fat than plant-based oils, it also contains a significant amount of heart-healthy unsaturated fats. Its rich, savory flavor makes it a prized ingredient in many cuisines. As with any food, the key is balance and mindful consumption. By incorporating chicken fat thoughtfully into your cooking and avoiding excessive intake, you can enjoy its unique flavor without compromising your health goals.

Key Takeaways

Balanced Fat Profile: Chicken fat is not just saturated fat; it contains a beneficial mix of monounsaturated and polyunsaturated fats.
Flavor Powerhouse: Schmaltz, or rendered chicken fat, provides a rich, savory flavor that enhances a variety of dishes.
High-Heat Cooking: It boasts a higher smoke point than butter, making it suitable for sautéing and roasting.
Moderation is Essential: Due to its caloric density and saturated fat content, consume chicken fat in moderation as part of a balanced diet.
Consider the Source: The nutritional quality can vary, so consider the diet and breed of the chicken.
Better than Butter?: In some cooking applications, schmaltz's fat profile and higher smoke point make it a more favorable choice over butter.

Frequently Asked Questions

Yes, in many ways. While both contain saturated fat, chicken fat has a higher proportion of healthier monounsaturated and polyunsaturated fats. It also has a higher smoke point, making it more stable for high-heat cooking than butter.

Eating chicken skin is not inherently bad. It is a source of unsaturated fats and adds flavor and juiciness during cooking. For individuals concerned about cholesterol or calories, it's best consumed in moderation, and healthier cooking methods like roasting are recommended over deep frying.

Consuming chicken fat in moderation is unlikely to cause a significant increase in bad cholesterol. While it contains some cholesterol and saturated fat, its higher proportion of unsaturated fats makes it a more favorable choice than red meat fat. Cooking skinless chicken also reduces fat and cholesterol content.

Schmaltz is the rendered fat from chicken or goose, traditionally used in Jewish and Eastern European cooking. It's prized for its rich flavor and can be used for sautéing, frying, and spreading.

To render chicken fat, simply place chicken skin and fat trimmings in a saucepan over low heat with a splash of water. Cook slowly until the fat melts and the solids (cracklings) become crispy. Strain the liquid fat and store it in the refrigerator.

Yes, chicken fat can be a flavorful substitute for butter, shortening, or vegetable oils in many savory dishes. Its unique flavor and higher smoke point make it particularly good for sautéing, roasting, and frying.

While chicken contains omega-6 fatty acids, which can be pro-inflammatory in excess, current research does not show that chicken itself is an inflammatory food. How the chicken is prepared is a bigger factor; avoiding high-temperature grilling or deep-frying is recommended to minimize inflammatory compounds.