Checking the Calories In Chicken With Skin is as easy as 1-2-3. The calories in chicken with skin is a vital part of losing weight, though you really need to work from both ends. First is to start a wholesome eating pattern, which includes healthful snacks, small exact meals and fresh vegetables and fruits. Earlier than that, be certain you eating at least five servings of vegetables, together with different brightly colored vegetables.
Chicken Nutrition Facts and Health Benefits
Most people assume that chicken is healthy. Chicken is a good source of protein and provides important micronutrients such as selenium and iron. But the nutritional content of chicken depends on how the poultry is prepared and which part of the bird you eat.
Here you’ll find nutrition facts for different parts of a chicken, plus information on its health benefits and drawbacks so you can learn how to include healthy chicken recipes in your diet.
Chicken Thigh Nutrition Facts
The following nutrition information is provided by the USDA for one rotisserie chicken thigh (70g), with the skin removed.1
- Calories: 135
- Fat: 7.5g
- Sodium: 234mg
- Carbohydrates: 0g
- Fiber: 0g
- Sugars: 0g
- Protein: 16.9g
- Selenium: 16.2 mcg
- Niacin: 3.8mg
Carbs
There are no carbohydrates, fiber, or sugar in chicken thighs.
Fats
A rotisserie chicken thigh without the skin contains 7.5 grams of fat. There are 1.95 grams of saturated fat, 3.3 grams of monounsaturated fat, and 1.1 grams of polyunsaturated fat. If you consume a chicken thigh with the skin, the fat grams will be higher.
Protein
One chicken thigh provides 16.9 grams of protein.
Vitamins and Minerals
A chicken thigh is an excellent source of selenium providing 16.2 mcg or 29% of the daily value (DV) and niacin, providing 3.8 mg or 24% of the DV. It is a good source of phosphorus providing 151 mg or 12% DV.
Calories
There are 135 calories in one rotisserie chicken thigh.
Chicken Wing Nutrition Facts
The following nutrition information is provided by the USDA for one roasted chicken wing with skin (85g).2
- Calories: 216
- Fat: 14.4g
- Sodium: 83.3mg
- Carbohydrates: 0g
- Fiber: 0g
- Sugars: 0g
- Protein: 20.2g
- Selenium: 21.7 mcg
- Niacin: 5.4mg
Carbs
There are no carbs, fiber, or sugar in a roasted chicken wing.
Fats
There are 14.4 grams of fat in a roasted chicken wing with the skin. Of that, 4.2 grams are saturated fat, 6.6 grams are monounsaturated, and 3.1 grams are polyunsaturated.
Protein
There are 20.2 grams of protein in a single chicken wing.
Vitamins and Minerals
A chicken wing is an excellent source of selenium providing 21.7 mcg or 39% of the daily value (DV) and niacin, providing 5.4 mg or 34% of the DV. It is also an excellent source of vitamin B6 providing 0.5mg or 29% of the DV. It is a good source of phosphorus providing 125 mg or 10% DV.
Calories
One chicken wing with the skin contains 216 calories.
Chicken Drumstick Nutrition Facts
The following nutrition information is provided by the USDA for one rotisserie chicken drumstick with skin (71g).3
- Calories: 146
- Fat: 8.2g
- Sodium: 278mg
- Carbohydrates: 0.1g
- Fiber: 0g
- Sugars: 0.1g
- Protein: 18.2g
- Selenium: 18.2 mcg
- Niacin: 4.2mg
Carbs
A roasted chicken drumstick provides almost no carbohydrate, but has just 0.1 gram in the form of sugar.
Fats
There are 8.2 grams of fat in a roasted chicken drumstick with the skin. Of that, 2 grams are saturated fat, 3.4 grams are monounsaturated, and 1.1 grams are polyunsaturated.
Protein
There are 18.2 grams of protein in a single chicken drumstick.
Vitamins and Minerals
A chicken drumstick is an excellent source of selenium providing 18.2 mcg or 33% of the daily value (DV) and niacin, providing 4.2 mg or 26% of the DV.
Calories
One chicken drumstick with the skin contains 216 calories.
Chicken Leg Nutrition Facts
The following nutrition information is provided by the USDA for one roasted chicken leg with skin (258g). A chicken leg includes the drumstick, thigh, and back.4
- Calories: 475
- Fat: 23.2g
- Sodium: 253mg
- Carbohydrates: 0g
- Fiber: 0g
- Sugars: 0g
- Protein: 61.9g
- Selenium: 66.3 mcg
- Niacin: 15.6mg
Carbs
There are no carbs, fiber, or sugar in a roasted chicken leg.
Fats
There are 23.2 grams of fat in a roasted chicken leg with the skin. Of that, 6.3 grams are saturated fat, 9.2 grams are monounsaturated, and 4.8 grams are polyunsaturated.
Protein
There are 61.9 grams of protein in a single chicken leg.
Vitamins and Minerals
A chicken leg is an excellent source of selenium providing 66.3 mcg more than 100% of the daily value (DV) and niacin, providing 15.6 mg or 97.5% of the DV. It is also an excellent source of other vitamins and minerals including vitamin B6, phosphorus, pantothenic acid, iron, and zinc.
Calories
One roasted chicken leg with the skin contains 475 calories.
Health Benefits
High protein foods like chicken can provide a number of health benefits. The minerals in chicken can also support good health.
Supports Healthy Bones
Recent research suggests that a dietary protein works together with calcium to help protect bones. Authors of a research review published in Current Opinion in Lipidology report that the the protein helps to support calcium retention and bone metabolism. They add that previous recommendations to restrict protein to improve bone health is unwarranted.5
Helps Promote Muscle Growth
Protein helps your body to build muscle mass when combined with an exercise program that includes strength training program.6 Protein can also help you to maintain lean muscle mass which can be helpful as you age. A 2016 study published in the journal Biogerontology, found that losses in muscle mass and strength are directly associated with mortality rates in older people.7
May Help Reduce Cardiovascular Disease Risk
Selenium is a mineral that is found naturally in foods like chicken. Some people also take selenium supplements. Scientists know that it can protect cell membranes from free-radical damage and keep blood platelets from becoming sticky. Both of these conditions increase the risk of heart disease. However, experts are also quick to point out that research has yielded mixed results when the relationship between selenium and cardiovascular disease is studied.8
Can Reduce Risk of Thyroid Disease
Your body stores high levels of selenium in the thyroid to help regulate functioning of the gland. If you don’t have enough of the mineral, you are at greater risk for autoimmune thyroid conditions including Hashimoto’s disease and Graves’ disease. Researchers have had mixed results when studying selenium supplements, so getting adequate selenium from food is important.8
May Support Cognitive Health in Aging
The niacin in chicken may help to support better cognitive health as we age. According to health experts, niacin is believed to protect brain cells from stress and injury. And niacin deficiency has been associated with cognitive decline such as memory loss and dementia. At least one large study, involving 3,718 men and women found that those with the highest intakes of niacin showed a protective benefit against Alzheimer’s disease and cognitive decline.9
Allergies
Poultry allergies are rare, but possible. According to expert sources, certain people with an egg allergy can have a secondary allergy to poultry. In this kind of allergy, reactions usually happen when coming into contact with raw poultry, rather than consuming cooked poultry.10
Adverse Effects
Chicken is not suitable for those on plant-based diets as it is an animal protein.
People with kidney disease should be cautious about consuming too much protein. If you have kidney disease, talk to your doctor about the best protein sources and amounts for you.11
Varieties
You can purchase chicken parts that are pre-trimmed, prepackaged, and ready to use. For many cooks, choosing these convenient packs makes cooking healthy meals simpler. The most economical choice is usually buying the whole bird and using all of the chicken parts.
There are different labels used on chicken products. These terms are regulated by the U.S. Department of Agriculture (USDA).12
- Free range: The USDA requires that these farmers demonstrate that the poultry has been allowed access to the outside.
- Natural: According to the USDA, products labeled as natural must contain no artificial ingredient or added color and is only minimally processed.
- No antibiotics: The phrase “no antibiotics added” may be used if sufficient documentation is provided demonstrating that the poultry was raised without antibiotics.
- No hormones: This claim cannot be used on the labels of poultry unless it is followed by a statement that says “Federal regulations prohibit the use of hormones.”
- Organic: All organic poultry must be fed organic feed, and managed organically. They are also required to have access to the outdoors year-round. Animals may only be temporarily confined due to documented environmental or health considerations.
Is Chicken Skin Fattening?
By A.P. MentzerUpdated August 21, 2019 Reviewed by Claudia Thompson, PhD, RD
Eating the skin with chicken adds calories, cholesterol and fat— including saturated fat.
Chicken is a good source of lean protein, but its calorie and fat content go way up if you eat the chicken skin. Saturated fat consumption— such as eating chicken skin— is linked to weight gain. Looking at chicken skin nutrition data can help you make the best choices for weight management.
Tip
Eating the skin with chicken adds calories, cholesterol and fat— including saturated fat. Remove the skin before cooking or cook the chicken skin on and remove before eating.
Chicken Skin Nutrition Data
The USDA National Nutrient Database states that there are 32 g of total fat in 100 grams of chicken skin. In chicken skin saturated fat makes up about 30 percent of the total fat, or 9 grams per 100 grams of raw chicken skin. About 42 percent of the fats are monounsaturated and 21 percent are polyunsaturated. One hundred grams of chicken skin also contains a small amount of trans fats and chicken skin cholesterol content is 109 milligrams.
By comparison, boneless, skinless breast meat contains the fewest calories and fats compared with other chicken parts. A 4-ounce serving (113 grams) contains just under 3 grams of total fats, including 0.6 grams of saturated fat. Saturated fat makes up just 0.4 percent of the calories in a serving of boneless, skinless chicken breast.
Types of Fat
Saturated fats are solid at room temperature and are found in foods such as red meat, butter, cheese, cream, bacon, sausage, coconut oil and palm oil. Eating a lot of saturated fat can lead to high cholesterol and an increased risk of cardiovascular disease.
Unsaturated fats come from plants and are liquid at room temperature. Avocados, olive oil and canola oil are monounsaturated fats and corn, sunflower and safflower oils are polyunsaturated fats. Omega-3 and Omega-6 fatty acids from fish, flax seeds and walnuts are also polyunsaturated.
Polyunsaturated fats are essential to several body functions. Monounsaturated fats are healthier than saturated fats but aren’t as important for good health as polyunsaturated. Saturated fats are OK to eat in moderation, but should be limited to avoid health problems.
Dietary Recommendations for Saturated Fats
The 2015-2020 Dietary Guidelines for Americans recommends limiting saturated fat intake to 10 percent of total calories. Lean meats, such as chicken, provide good sources of protein but are lower in calories and saturated fat than fattier meats.
The American Heart Association advises that no more than 6 percent of daily calories should come from saturated fats, or 13 grams daily for a 2000-calorie diet. For 1500 calories per day, that allows fewer than 10 grams of saturated fat.
Saturated Fat and Body Weight
Based on data gathered in the National Health and Nutrition Examination Survey, people at a healthy weight with a body mass index (BMI) between 18.5-24.9 consumed fewer grams of fat than people with obesity with a BMI greater than 35, despite taking in about the same number of calories. These findings, published in the May 2017 issue of Nutrients, showed that people with a BMI greater than 35 consumed more saturated fats than mono- or polyunsaturated fats, while people with a BMIs under 30 consumed more unsaturated fats than saturated fats.
After analyzing data from the NHNES researchers found that a greater intake of saturated fat correlated to a higher BMI. Consuming more saturated fats than unsaturated fats was associated with greater weight gain in people with a BMI greater than 30, a trend that was not witnessed when people consumed more unsaturated fats than saturated fats.
Cooking Chicken: Skin or Skinless?
A serving of boneless baked chicken breast with the skin has more than double the total fat and saturated fat compared to a boneless, skinless breast. Chicken skin’s saturated fat adds extra calories and cholesterol to the otherwise lean breast meat. Cooking chicken with butter, rather than a vegetable oil also adds saturated fat. A chicken drumstick with skin contains about 15 grams of saturated fat.
Because it is a lean meat, chicken tends to become dry if cooked without the skin. Leaving the skin on chicken while it cooks helps to retain moisture and prevents the meat from drying out. Removing the skin before eating cuts down on a significant amount of fat and calories.