Myth: Remove the Chicken Skin.

Ask anyone what the tastiest part of a chicken is and their answer will undoubtedly be the skin. Crispy chicken skin is rich in flavor and practically melts in your mouth, but we’ve been taught and told to remove it due to it’s negative nutritional content. But is it true?

No. Turns out, chicken skin isn’t so bad.

A 12-ounce portion of skin-on chicken breast has only 2.5 grams of saturated fat and 50 calories more than a skinless counterpart of the same size. Most of us are advised to eat 16 (or less) grams of saturated fat per day, so the occasional chicken skin is certainly acceptable as a guilt-free treat. It’s not a green light to eat chicken skin with every meal, but some skin isn’t a bad thing – and it will add lots of flavor to some otherwise bland poultry dishes.

Moreover, 55% of the fat in chicken skin is monounsaturated. Monounsaturated fats are the heart-healthy fats (like that fats found in olive oil) that help improve blood cholesterol levels, decrease the risk of heart disease and benefit insulin levels and blood sugar control.

Chicken is a great, lean source of protein. And occasionally cooking and serving chicken with the skin on will help make your poultry meals more interesting and enjoyable. Bon appetit.

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  1. I can’t think of anything less appetizing than eating a chicken, let alone it’s skin, beak, feet etc..
    Oh maybe I can.
    A pig or a cow.
    But that’s just me.

    • You people are so annoying.

    • Vegans……I ,mean, there are always that group of people that make up the .001% of society that think they have it figured out and almost all others are just idiots
      Vegans, libertarians, white supremacists, flat-earth believers….

      And it must be tough being vegan…to be disgusted and offended by most all of the people you meet and know, and to feel so pure and enlightened and well …superior…and to be loathed for it.

      Vegans lose friends, family, and eventually they lose touch with reality completely. To constantly be associated with smarmy remarks like this…it makes you seem a toohtache of a person.

      It IS possible to “get it all from plants”, but few vegans do. Instead they overpay for vegan junk food, and pay no attention to their difficult quest for complete nutrition.

  2. Good to know. I suspect that the myth started with breaded, deep-fried chicken which is a whole ‘nother story, and word-of-mouth just tends to overreact at times. Thanks for setting the record straight, Davey.

  3. christopher says:

    well the skin -plus the chicken meat is the best indulge.having been to taste of chicago this past weekend-i was given a free book-upon leaving this food fest-From Crisis to Peace-The Organic Vegan Way to the Answer-by The Supreme Master Ching Hai.unbeleiveable-you need to read this book.if everyone stopped consuming meat-right now-we would alleviate-world hunger.meat production is killing this has to do with methane is worse than CO2.if we went total vegan we would eleviate methane gas-go totally vegetarian and feed the one billion going hungry everyday.result would put Mc Donalds and Burger King-out of business.any reaction to my comment would be most appreciated.

    • Well said, Christopher. We all live in somebody else’s Middle Ages and I have no doubt that they’ll judge us in future modernity on our treatment and enjoyment of animals.
      But, as Davey has pointed out when he references his “Caveman Diet”, our successful evolution to this point included (lean) meat in the diet. We can do better these days, sure, but especially as part of a diet and exercise routine which is our goal here, if one abstains from animal products, we need to be sure to replace them with appropriate food and supplements so out body doesn’t lack what it needs. I am sure Davey has some article on things like that somewhere.

  4. Well, call me a caveman, then. I love chicken and fish. I could not care less about beef (plus, cows are kind of cute) and pork is a little gross (other than the occasional strip or two of bacon). As for the skin on a chicken? I can do without. I’m not a fan. There are many ways to cook chicken without the skin that make it very delicious. However, it’s a great bit of knowledge for those that do like the skin and miss having it there from time to time. Here’s a question, is there a healthy way to fry chicken with the skin on? Like with vegetable oil?

    TLDR for the above: Thanks for posting!

  5. Hm.. chicken skin for 50 calories or 3 packets of sugar for 48 calories… decisions decisions…

    • neverknew says:

      What are you using three packets of sugar for? I hardly ever actually add sugar to stuff.

  6. This myth might also come from how difficult it is to remove fat without removing the skin over it. Its doable yes, but extremely disgusting (at least if you squeamish like me). In any case, its a fair guess when some don’t remove the skin, they leave a thick layer of fat underneath. (Of course some chickens are less fatty than others…)

  7. Thanks Davey. I usually don’t eat the skin, not because I thought it was bad for me, but I don’t like the taste of it. But its good to know that its actually not so bad for you as we’ve been told for years.

    Its interesting how facts on nutrition keeps changing. Stuff that was once thought good for you, is now bad, and vica versa. This has been happening for years, and will probably keep changing until long after we all are dead and gone.

  8. I like chicken skin when nicely grilled. But usually remove it.

  9. I purchase organic chicken legs only and eat about 500g of legs with all the skin each day. This is split into to meals, lunch and dinner with about 300-500g of greens. The skin contains gelatin & collagen and certainly is required by the body to maintain its health. Research into the health benefits of eating the gelatinous fatty parts/connective tissue.


  1. […] Chicken skin being unhealthy is just a myth. About 55% of the fat found in chicken skin is monounsaturated fat. This is similar to the heart friendly¬†fats found in olive oil. Monounsaturated fact regulates blood cholesterol levels and reduces the risk of heart diseases. […]