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Chicken (Skin-On, Oil-Free) Calories
Chicken with skin, cooked without added oil; high in protein and moderate fat.
CALORIES
GI
POTASSIUM
FIBER
Chicken (Skin-On, Oil-Free) Nutrition Facts
Selected: 100 g
190
KCAL / 100G
Carbs
0g
· 0%
Protein
22.5g
· 47%
Fat
11.5g
· 53%
Fiber
0g
Chicken (Skin-On, Oil-Free) Vitamins & Minerals
Vitamins
B3
7.8mg · 49% DV
B6
0.45mg · 26% DV
B5
0.9mg · 18% DV
B12
0.3µg · 13% DV
Minerals
Phosphorus
180mg · 26% DV
Selenium
13µg · 24% DV
Zinc
1mg · 9% DV
Iron
1mg · 6% DV
Chicken (Skin-On, Oil-Free) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Chicken (Skin-On, Oil-Free) Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Chicken (Skin-On, Oil-Free) Contain Allergens?
No known major allergens
Which Diets Is Chicken (Skin-On, Oil-Free) Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Chicken (Skin-On, Oil-Free) Fat Profile
SATURATED
3.1g
MONOUNSATURATED
4.7g
POLYUNSATURATED
2.1g
Omega 6:3 ratio 18.8:1
Above the ideal 4:1 (18.8:1).
Foods Similar to Chicken (Skin-On, Oil-Free)
Chicken (Skin-On, Oil-Free) — Frequently Asked Questions
How do you make skin-on chicken crispier without adding oil?
Pat the skin very dry and cook it with enough space around each piece so moisture can escape. High heat at the end of cooking also helps the skin render and crisp.
Is baking better than boiling for skin-on chicken?
If you want browned flavor and crisp skin, baking is usually the better choice. Boiling gives a softer texture and does not develop the same roasted taste.
Does skin-on chicken release a lot of fat while cooking?
Yes, the skin renders some fat as it heats. That can improve flavor, but it also means the pan may collect drippings during roasting or pan-cooking.
How long does raw or cooked skin-on chicken keep in the fridge?
Raw chicken is best used within 1 to 2 days in the refrigerator. Cooked chicken usually keeps about 3 to 4 days when chilled promptly in a sealed container.
Can skin-on chicken be frozen?
Yes, both raw and cooked skin-on chicken freeze well. Wrap it tightly to limit freezer burn, and thaw it in the refrigerator rather than on the counter.
Is skin-on chicken better before or after a workout?
It often fits better after training as a protein-rich meal. Before exercise, the fat from the skin may slow digestion for some people, so timing matters.
What should you eat with skin-on chicken to make a more balanced meal?
Pair it with vegetables for volume and fiber, and add a carbohydrate source like rice or potatoes if you want a more complete meal. This can make it more satisfying and practical for everyday eating.
Is eating chicken skin automatically unhealthy?
No, that is too simplistic. Chicken skin adds fat and flavor, so the overall effect depends on portion size, cooking method, and the rest of your diet.
Why does skin-on chicken sometimes turn rubbery instead of crispy?
Usually the skin stayed too wet or the heat was not high enough to render it properly. Crowding the pan can also trap steam and prevent crisping.
Who should be more careful with skin-on chicken?
People who do not tolerate fatty meals well, or who have reflux or gallbladder-related symptoms, may find it heavier to digest. Smaller portions and gentler cooking methods may be easier for them.
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Nutrition data compiled from USDA FoodData Central and scientific sources.