Chicken Skin (Drumsticks & Thighs) – Raw
When it comes to chicken, the skin plays a significant role in adding flavor and texture to your favorite dishes. Whether you’re grilling, roasting, or frying, chicken skin—particularly from drumsticks and thighs—delivers a savory richness that makes meals truly satisfying. Though often enjoyed for its crispy, golden finish when cooked, the nutritional content of raw chicken skin offers a detailed insight into its value within a balanced diet.
Nutritional Information
The nutritional profile of raw chicken skin (from drumsticks and thighs) is as follows:
| Nutrient | Amount |
|---|---|
| Energy (kcal) | 440.0 kcal |
| Protein (g) | 9.58 g |
| Fat (g) | 44.23 g |
| Saturated Fat (g) | 12.10 g |
| Carbohydrates (g) | 0.79 g |
| Fiber (g) | 0.0 g |
| Sugar (g) | 0.0 g |
| Calcium (mg) | 6.0 mg |
| Iron (mg) | 0.37 mg |
| Magnesium (mg) | 8.0 mg |
| Phosphorus (mg) | 95.0 mg |
| Potassium (mg) | 119.0 mg |
| Sodium (mg) | 51.0 mg |
| Zinc (mg) | 0.65 mg |
| Copper (mcg) | 38 mcg |
| Manganese (mg) | 0.014 mg |
| Selenium (mcg) | 10.1 mcg |
| Vitamin C (mg) | 0.0 mg |
| Thiamine (mg) | 0.04 mg |
| Riboflavin (mg) | 0.032 mg |
| Niacin (mg) | 2.565 mg |
| Vitamin B6 (mg) | 0.116 mg |
| Folate (mcg) | 2.0 mcg |
| Vitamin B12 (mcg) | 0.65 mcg |
| Vitamin A (mcg) | 59.0 mcg |
| Vitamin E (mg) | 0.27 mg |
| Vitamin D2 (mcg) | 0.2 mcg |
Key Nutrients
- Protein: At 9.58 grams of protein per serving, chicken skin contributes to your daily protein needs, essential for muscle growth and repair.
- Fat: A significant source of energy, chicken skin provides 44.23 grams of fat, with a portion of this being saturated fat (12.10 grams). It’s important to consume fats in moderation, but they also serve as a concentrated energy source for the body.
- Vitamins & Minerals: Chicken skin is a source of vitamins like Vitamin A (59 mcg), Vitamin B6 (0.116 mg), and niacin (2.565 mg), along with minerals like phosphorus (95 mg) and potassium (119 mg), which contribute to bone health, nerve function, and overall well-being.
Allergen Information
Chicken skin itself does not typically trigger common allergens, though it is important to be aware of cross-contamination, especially if prepared alongside other food allergens. For those with allergies to poultry or any related foods, this product should be avoided.
Dietary Preferences
Chicken skin is suitable for a variety of dietary preferences:
- Non-Vegan/Non-Vegetarian: Ideal for those following a carnivorous or omnivorous diet.
- Keto & Low-Carb: Thanks to its high fat and low carbohydrate content, it can be incorporated into keto and low-carb meal plans.
- Gluten-Free: Naturally gluten-free, chicken skin can be enjoyed by those avoiding gluten.
Cooking Tips
To fully enjoy chicken skin’s rich flavor, it can be cooked in several ways:
- Crispy Roasted: For a deliciously crispy result, roast chicken with the skin on in the oven at a high temperature. The skin will become golden and crunchy, adding texture to your dish.
- Grilled: Grilled chicken with skin is another option that enhances the flavor, with the fat rendering down and enriching the meat beneath.
- Fried: Frying chicken skin adds a decadent, crispy bite that can be served as a side dish or topping for various recipes.
Conclusion
Raw chicken skin from drumsticks and thighs is a flavorful and nutrient-rich food ingredient. While it’s a good source of protein and fat, it’s best consumed in moderation due to its high fat content, particularly saturated fats. It offers beneficial vitamins and minerals, making it an excellent addition to a balanced diet, especially for those looking for a high-fat, low-carb option. Whether you’re preparing a roasted chicken dinner or crispy fried skin as a garnish, it remains a versatile and beloved ingredient in many kitchens around the world.
