Healthy Eating: Here’s Why You Should Eat Chicken Skin In Moderation

Chicken skin has a bad reputation among cooks and nutrition geeks because it contains a high amount of fat and cholesterol, making it an unhealthy choice for people particularly looking to lose weight. In this article, we offer facts that will finally end the debate on whether eating chicken skin is healthy or not.

By Cookist

Did you know that a 3.5 ounce serving of chicken skin contains about 450 calories, 20 grams of protein, and 40 grams of fat? You can also get 8% of the daily recommended iron intake as well as small amounts of calcium, potassium, and also 82 grams of cholesterol.

In contrast, chicken breast provides 110 calories, 23 grams of lean protein, 1.24 grams of fat, and 58 milligrams of cholesterol per 3.5 ounces. These figures show that chicken skin is not really high in dietary cholesterol.

Chicken skin is also quite delicious. According to chef Ina Garten, it makes the meat “much more tender and moist.” But despite the sweetness, just how unhealthy can it be? Keep reading to find out.

Chicken Skin: The truth


Chicken skin contains mostly unsaturated fats but is high in monounsaturated fatty acids like those found in olive oil. The dietary fats can aid the improvement of blood lipids and heart health.

Chicken skin that has been well cooked also provides trace amounts of saturated fat, and according to Harvard Medical School, they may not be as harmful as we once believed. There are studies that claim that it may increase the risk of heart diseases however there is not enough research or evidence to support the theory.

It is also important to note that chicken skin does not contain a significantly larger amount of cholesterol than other types of meat. Also dietary cholesterols does not affect blood cholesterol levels in healthy people.

Infact according to cardiologist Steven Nissen, "your genetic makeup — not diet — is the driving force behind cholesterol levels.”

How to eat chicken skin


The best practice is to eat it in moderation. Chicken skin is rich in nutrients and is a better choice when compared to processed meats and fast food. Also, try to avoid frying chicken skin as the fat content increases increases the risk of heart diseases and obesity.


It is fine to eat chicken skin as long as you do it in moderation. Be cautious of serving sizes and reduce how often you fry them. According to registered dietitian Rebecca Lewis, the best way to eat a chicken is to poach it

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