Understanding How Many Calories are in the Skin of a Chicken

October 28, 2025 •

4 min read

A 100-gram serving of raw chicken skin contains approximately 450 calories, with the cooking method heavily influencing the final count. Understanding how many calories are in the skin of a chicken is key for managing your diet and can lead to more flavorful, yet conscious, meal preparation.

Quick Summary

The calorie count and fat content of chicken skin vary by cooking method. While high in fat, a significant portion is the healthier unsaturated kind, and it also contains protein and collagen.

Key Points

Calorie Count Varies: The number of calories in chicken skin depends on the cooking method, with frying adding significantly more than baking or roasting.
High in Fat, Mostly Unsaturated: The majority of fat in chicken skin is the heart-healthy unsaturated kind, including monounsaturated and polyunsaturated fats.
Good Source of Protein and Collagen: Chicken skin contains protein and is a natural source of collagen, which benefits skin, hair, and joint health.
Healthier Cooking Alternatives: Baking, roasting, or air-frying chicken with the skin on are healthier methods than deep-frying and can still produce a crispy, flavorful result.
Moderation is Key: For most individuals, enjoying chicken skin in moderation as part of a balanced diet is acceptable. Those with specific health concerns may need to limit consumption.

A Closer Look at Chicken Skin's Calorie Count

Chicken skin's reputation as an unhealthy, high-fat component is a long-standing dietary myth. While it does contribute a notable number of calories and fat to a meal, modern nutritional understanding provides a more nuanced picture. The number of calories is not a fixed figure, as it depends heavily on the preparation method and the cut of chicken.

Raw vs. Cooked Calorie Breakdown

For 100 grams of raw chicken skin, the calorie count is approximately 450 calories. This figure is a general estimate and can fluctuate based on the chicken's diet and genetics. When cooked, the process alters the final calorie count significantly:

Baking or Roasting: Cooking chicken with the skin on helps to baste the meat, keeping it moist and flavorful. Some of the fat renders off, but the skin remains. An ounce (28g) of roasted skin-on chicken contains around 128 calories.
Frying: The most calorie-dense method. An ounce of fried chicken skin can have around 142 calories due to the added oil. This is often the preparation method that fuels the 'unhealthy' reputation.
Air-Frying: A healthier alternative to deep-frying. Air-frying or baking until crispy can create a tasty, chip-like snack with fewer calories and less fat absorption compared to traditional frying.

More Than Just Fat

Beyond the calorie count, chicken skin's nutritional profile includes beneficial components.

Healthy Unsaturated Fats: The majority of the fat in chicken skin is unsaturated. These healthy fats are associated with reducing bad cholesterol and blood pressure, contributing to better cardiovascular health.
Oleic Acid: A specific type of monounsaturated fat, also found in olive oil, that is prevalent in chicken skin.
Protein: Chicken skin is a source of protein and amino acids, including glycine, which plays a role in collagen production.
Collagen: The skin is a natural source of collagen, a protein vital for healthy skin, joints, and bones.
Micronutrients: It also provides small amounts of vitamins and minerals like iron, potassium, and calcium.

Comparison: Skin-On vs. Skinless Chicken

The decision to eat chicken with or without the skin significantly impacts the meal's nutritional value, particularly its fat and calorie content. Below is a comparison based on a 3.5-ounce (100g) serving of cooked chicken breast.


Nutritional Aspect	Skin-On Chicken Breast	Skinless Chicken Breast
Calories	Approximately 205 calories	Approximately 165 calories
Total Fat	Around 8 grams	Around 3.6 grams
Saturated Fat	Higher content	Lower content
Protein	Similar, around 31 grams	Similar, around 31 grams
Flavor & Juiciness	Higher	Lower, can be dry

This table illustrates that while skin-on chicken adds richness, it also adds calories and fat. The difference is measurable but for many, the enhanced flavor and moisture are worth the moderate caloric trade-off. For those on a strict calorie-controlled diet or with specific health conditions, removing the skin is a simple way to reduce fat and calorie intake.

Healthier Cooking Methods for Chicken Skin

How you cook chicken skin is just as important as whether you eat it. The primary concern is not the skin itself, but the cooking method, which can dramatically increase fat absorption and calorie count. Frying is the least healthy option, whereas roasting, grilling, or air-frying are much better choices.

Roasting: This method allows the skin to become crispy while letting excess fat drip away. Seasoning the skin directly adds flavor and can reduce the need for high-sodium sauces.
Air-Frying: For a crispy finish without excessive oil, the air fryer is an excellent tool. It can transform chicken skin into a chip-like snack or 'crackling' that is satisfying and keto-friendly, with no added carbs.
Making a Flavorful Topping: Crispy, baked chicken skin can be crumbled and used as a garnish for salads, soups, or stir-fries, adding a burst of flavor and texture without overindulging.

The Role of Moderation in a Balanced Diet

Ultimately, whether chicken skin is 'good' or 'bad' for you depends on context. For a person managing their weight or with certain health conditions like high blood pressure, removing the skin is a wise choice to limit fat and calories. However, for most people who consume a balanced diet, including chicken skin in moderation is perfectly acceptable and can enhance the overall eating experience. It provides healthy fats, protein, and collagen, making it a potentially nutritious addition, not just a guilty pleasure. It is crucial to remember that overall dietary patterns and the frequency of consumption matter far more than single food items.

Conclusion

In summary, asking how many calories are in the skin of a chicken reveals that the answer is not black and white. Raw skin contains a significant number of calories, primarily from fat, but the cooking method and portion size are the most critical factors. When prepared healthily through baking or air-frying, and consumed in moderation, chicken skin offers more than just calories; it provides beneficial unsaturated fats, protein, and collagen. The key to including chicken skin in a healthy diet lies in conscious preparation and balanced intake. As with many foods, enjoying it as part of a varied and sensible diet is the most sustainable approach to a healthy lifestyle.

For further reading on fats and heart health, consult the Harvard School of Public Health website.

Frequently Asked Questions

While chicken skin does contain some saturated fat and cholesterol, recent research suggests that dietary cholesterol has a limited impact on blood cholesterol for most people. Most of the fat is unsaturated, which is heart-healthy. Your overall dietary pattern is a more significant factor than occasional skin consumption.

Chicken skin is not inherently bad for you and can be part of a healthy diet when consumed in moderation. Concerns typically arise with unhealthy cooking methods like deep-frying, which greatly increase the fat and calorie content. Healthy fats, protein, and collagen are present in the skin, offering some nutritional benefits.

For a crispy, healthy result, consider baking or air-frying the chicken skin rather than deep-frying. This allows the fat to render off while producing a satisfying texture. Removing the skin and baking it separately into 'cracklings' is another popular, low-carb option.

Yes, chicken skin contains a notable amount of protein. A one-ounce serving contains about 4-5 grams of protein, along with the beneficial amino acid glycine, which supports collagen production.

Chicken skin contains both saturated and unsaturated fats, but the proportion of unsaturated fat is higher. While it's a source of saturated fat, it's not predominantly composed of it, challenging the old belief that it's just saturated fat.

Yes, leaving the skin on during cooking helps to keep the meat, particularly white meat, more moist and flavorful. For a healthier option, some people cook with the skin on for flavor and then remove most of it before serving.

For a lower-calorie meal, opt for skinless chicken breast and cook it by grilling, poaching, or baking. For richer flavor while managing calories, you can cook skin-on chicken but remove the skin before eating or cook and use it in moderation.