Chicken thigh skin scores 49/100, placing it in the decent category. Its high saturated fat content significantly impacts its overall nutritional rating.
This food provides 14.61g of protein per 100g serving.
It is high in total fat at 42.76g, with 11.91g being saturated fat.
Chicken thigh skin is a minimally processed food, classified as NOVA 1.
A 100g serving contributes 19% of the Daily Value for Vitamin B12.
The FoodScore of 49/100 indicates a decent nutritional profile with notable drawbacks.
Scores -11 points above the meat category average (60/100 across 47 foods).
Fiber
0g
0% of Daily Value
Protein
14.61g
29% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
75mg
3% of Daily Value
+
What it brings to the table
Protein (14.6g)+10
Micronutrients (Phosphorus, Vitamin B12)+4
Healthy fat profile+10
Whole food (NOVA 1)+10
−
What holds it back
Saturated fat (11.9g)-15
Trans fat present-20
Why it scores 49
Chicken thigh skin receives a FoodScore of 49/100, categorizing it as decent. It earns significant bonuses for being a whole food (NOVA 1) and for its protein content, providing 14.6 grams per 100g. The presence of beneficial micronutrients like phosphorus and vitamin B12 also contributes positively to its score. Additionally, its healthy fat profile, including omega-3 fatty acids, adds 10 points. However, these benefits are substantially offset by penalties. The primary detractor is its high saturated fat content of 11.91 grams per 100g, which incurs a 15-point penalty. The presence of trans fat, even in a small amount (0.23g), leads to a significant 20-point penalty, reflecting dietary guidelines that recommend minimizing trans fat intake. To achieve a higher score, the food would need to have a lower saturated and trans fat content.
Health benefits
What the nutrients in chicken thigh skin cooked actually do for you, grounded in established dietary science.
Supports Muscle Maintenance and Growth
Chicken thigh skin, despite its fat content, provides a substantial amount of complete protein, with 14.61 grams per 100g. Protein is essential for the repair and growth of muscle tissue, making it a valuable component for individuals looking to maintain or increase muscle mass. The protein in chicken contains all essential amino acids, which are the building blocks the body needs but cannot produce on its own. Including adequate protein in the diet is emphasized by dietary guidelines for overall physiological function.
Contributes to Energy Metabolism and Nerve Function
This food is a good source of Vitamin B12, offering 19% of the Daily Value per 100g serving. Vitamin B12 plays a crucial role in energy metabolism, helping the body convert food into usable energy. It is also vital for the proper functioning of the nervous system and the formation of red blood cells. The NIH lists B12 as essential for neurological health and preventing certain types of anemia. As B12 is primarily found in animal products, chicken thigh skin can contribute to meeting daily requirements.
Provides Essential Minerals for Body Functions
Chicken thigh skin contains several essential minerals, including iron and zinc. A 100g serving provides 6% of the Daily Value for iron and 7% for zinc. Iron is critical for oxygen transport in the blood and energy production, while zinc is important for immune function, wound healing, and DNA synthesis. These minerals are vital for numerous bodily processes and contribute to overall cellular health. While not exceptionally high, these contributions can help meet daily micronutrient needs as part of a varied diet.
Source of Omega-3 Fatty Acids
Despite its higher saturated fat content, chicken thigh skin also contains a notable amount of omega-3 fatty acids, providing 0.4 grams per 100g. Omega-3s are considered essential fatty acids, meaning the body cannot produce them and they must be obtained through diet. Research supports the role of omega-3s in reducing inflammation and supporting cardiovascular health. While not as concentrated as in fatty fish, this contribution can still be part of a balanced intake of healthy fats.
Chicken thigh skin scores 49/100, placing it in the decent category. Its high saturated fat content significantly impacts its overall nutritional rating.
How to eat it
Chicken thigh skin is typically consumed as part of the chicken thigh, often roasted, grilled, or pan-fried. It contributes significantly to the flavor and texture of dishes, providing a crispy element when cooked properly. While it can be eaten on its own, it's more commonly enjoyed as an integral part of the chicken, adding richness and moisture. Portion control is key due to its high calorie and fat density.
To achieve crispy skin, pat the chicken thighs dry thoroughly before cooking and cook at a higher temperature.
Consider removing some skin if you are aiming to reduce calorie and fat intake in a meal.
Pair chicken thigh skin with fiber-rich vegetables and whole grains to balance the meal's nutritional profile.
Things to keep in mind
There are no widely documented common allergies specifically to chicken skin, beyond general poultry allergies. Individuals with heart health concerns or those monitoring their fat intake should be mindful of portion sizes due to the high saturated fat content. While generally safe for most healthy adults in moderation, excessive consumption could contribute to exceeding daily recommendations for saturated fat intake.
Chicken thigh skin scores 49/100, indicating a decent nutritional profile. It provides protein and some essential micronutrients like Vitamin B12, but its high saturated fat content is a significant drawback. Moderation is key to incorporating it into a balanced diet.
Is chicken thigh skin good for weight loss?
Due to its high calorie density (443 calories per 100g) and significant fat content, chicken thigh skin may not be ideal for weight loss if consumed in large quantities. While it offers satiating protein, the high caloric load can make it challenging to maintain a calorie deficit.
Is chicken thigh skin processed?
No, chicken thigh skin is considered a minimally processed food, classified as NOVA 1. This means it is consumed in a form very close to its natural state, without significant industrial processing or added ingredients.
How can I make chicken thigh skin crispy?
To achieve crispy chicken thigh skin, ensure the skin is thoroughly patted dry before cooking. Roasting or pan-frying at a higher temperature, often with a small amount of oil, helps render the fat and create a crisp texture. Avoid overcrowding the pan.
What are some healthier alternatives to eating chicken skin?
If you're looking to reduce fat and calorie intake, consider removing the skin from chicken thighs before or after cooking. Leaner protein sources like skinless chicken breast, fish, or plant-based proteins offer similar protein benefits with less fat. You can also opt for smaller portions of skin.
Does chicken thigh skin contain trans fat?
Yes, chicken thigh skin contains a small amount of trans fat, specifically 0.23g per 100g. While this amount is low, dietary guidelines recommend minimizing the intake of trans fats due to their potential negative impact on cardiovascular health.