How healthy is fried chicken?
Is fried chicken healthy? Best kept occasional. Fried chicken scores 19/100 on the HowHealthyIs Score: 100 g provides 309 kcal, 18 g protein and 1.3 mg vitamin E. Southern-style fried chicken is buttermilk-soaked chicken dredged in seasoned flour and deep-fried: high in protein and B vitamins, with the crisp coating and skin adding much of the fat. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Fried chicken ranks higher than 19% of them.
Counts in favor (% daily value per 100 kcal)
- Protein12%
- Vitamin E3%
- Iron2%
- Magnesium2%
- Potassium2%
- Vitamin A2%
- Fiber1%
- Calcium1%
- Vitamin C0%
Counts against
- Saturated fat8%
- Added sugars0%
- Sodium7%
Raw NRF9.3: 23 minus 15 = 8. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in fried chicken?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 309 kcal | 773 kcal | |
| Protein | 18 g | 46 g | 92% |
| Carbohydrates | 7.6 g | 19 g | 7% |
| Fiber | 0.5 g | 1.2 g | 4% |
| Sugars | 0.4 g | 1 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 22 g | 56 g | 72% |
| Saturated fat | 5.1 g | 13 g | 64% |
| Omega-3 fats | 0.7 g | 1.7 g | |
| Vitamins | |||
| Vitamin A | 45 µg | 114 µg | 13% |
| Vitamin C | 0.2 mg | 0.6 mg | 1% |
| Vitamin D | 0.2 µg | 0.5 µg | 2% |
| Vitamin E | 1.3 mg | 3.3 mg | 22% |
| Vitamin K | 7 µg | 17 µg | 15% |
| Vitamin B12 | 0.6 µg | 1.6 µg | 65% |
| Folate | 29 µg | 74 µg | 18% |
| Minerals | |||
| Calcium | 21 mg | 52 mg | 4% |
| Iron | 1.3 mg | 3.2 mg | 18% |
| Potassium | 250 mg | 625 mg | 13% |
| Magnesium | 24 mg | 60 mg | 14% |
| Zinc | 1.7 mg | 4.2 mg | 38% |
| Sodium | 504 mg | 1259 mg | 55% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard fried chicken?
We estimate fried chicken from this standard recipe (serves 4, about 950 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Modeled with legs and thighs with skin; the oil absorbed in frying is an estimate and varies with temperature and coating.
| Ingredient | Amount |
|---|---|
| Chicken legs and thighs with skin (bone not counted) | 1000 g |
| Buttermilk that clings to the chicken | 60 g |
| Seasoned flour coating | 80 g |
| Paprika | 5 g |
| Garlic powder | 3 g |
| Black pepper | 2 g |
| Salt | 10 g |
| Frying oil absorbed | 50 g |
Why is fried chicken good for you?
- 46 g protein in 2 pieces (leg and thigh), 92% of the daily value. Protein contributes to the maintenance of muscle mass.
- 1.6 µg vitamin B12 in 2 pieces (leg and thigh), 65% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 4.2 mg zinc in 2 pieces (leg and thigh), 38% of the daily value. Zinc contributes to the normal function of the immune system.
Good ways to use it
- An occasional meal with vegetables or salad on the side
- Oven-baking or air-frying for a lighter version
What should you watch out for?
- Deep frying adds fat and calories; fast-food fried chicken is often very salty.
- Frequent fried food intake is linked to higher heart disease risk.
What can you eat instead of fried chicken?
Foods you can use the same way with a higher HowHealthyIs Score.