Chicken skin provides more calories and fat than meat, but not too much.
Some people believe that chicken skin contains a lot of fat and cholesterol, so they have a habit of peeling off the skin when eating.
In fact, a 100g serving of chicken skin provides about 450 calories, 20g protein and 40g fat. You’ll also get 8% of your daily recommended iron intake and small amounts of calcium and potassium, along with 82g of cholesterol.
Meanwhile, 100g skinless chicken breast provides 110 calories, 23g protein, 1.24g fat and 58mg cholesterol.
The numbers above indicate that the cholesterol content in chicken skin is not particularly high. “In most dishes, I cook chicken with skin on. That way makes the meat more tender,” said American chef Ina Garten.
Is chicken skin harmful?
Not all fats have the same effect on the body. According to the Health DigestChicken skin contains mainly unsaturated fats, especially rich in monounsaturated fatty acids such as those found in olive oil.
As Harvard Medical School notes, such sources of fat help improve blood lipids and heart health. Omega-3, omega-6 and other polyunsaturated fatty acids are also beneficial.
The skin of a well-cooked chicken provides a small amount of saturated fat. The Harvard Medical School explains that saturated fat may not be as harmful as once thought. Meta-analysis published in the journal American Clinical Nutrition Studies have shown that the amount of saturated fat in chicken skin does not increase the risk of heart disease or stroke.
You note that chicken skin is not significantly higher in cholesterol than most meats. This has little effect on blood cholesterol levels in healthy people.
Eat just enough to get the effects
Rich in protein and healthy fats, chicken skin is a better choice than processed meat and fast food. However, you still need to eat in moderation.
First of all, fat has twice as many calories as protein or carbs. According to the USDA, one gram of fat, regardless of type, provides 9 calories; Protein and carbohydrates provide 4 calories per gram.
The way you cook the chicken is also important. Frying increases the fat content of foods, adding more calories to the diet. Furthermore, fried foods can increase the risk of heart disease, diabetes, obesity, and other diseases.
For example, 100 chicken breasts with fried skin contain about 268 calories, 17g fat, and 8.5g carbs. Meanwhile, when switching to baking, the readings are 165 calories, 3.6g fat and almost no carbs, respectively.
In general, you can completely eat chicken skin as long as it’s not excessive. You should grill or boil meat instead of frying. Nutritionist Rebecca Lewis tells Women’s Health: “The healthiest way to cook chicken is to boil it”.
Sauces and dips can significantly increase calories so you should limit them. Chefs use herbs and spices, such as ginger, to add flavor.