Chicken fat — one of the traditional fats that is gaining popularity again due to its nutritional composition and health benefits. It is valued for its mild flavor, high stability when heated, and versatility in cooking.
For supporters of the keto diet, chicken fat is an excellent source of energy, containing no carbohydrates and helping to maintain a state of ketosis.
This fat is obtained from the skin and subcutaneous tissue of chickens. It contains a combination of saturated and monounsaturated fatty acids, as well as fat-soluble vitamins that are important for metabolism, the immune system, and the hormonal system.
Composition and Nutritional Value
Chicken fat is almost entirely composed of fats, containing no carbohydrates or proteins, which gives it a zero glycemic index and does not cause spikes in blood sugar levels.
| Calories | about 900 kcal per 100 g |
| Fats | ~100 g (including 35–40% saturated and 45–50% monounsaturated) |
| Proteins | 0 g |
| Carbohydrates | 0 g |
Chicken fat contains vitamins A, D, E, and K, as well as omega-3 and omega-6 fatty acids, which are essential for heart, skin, and joint health.
When consuming fat from birds raised on natural feed, the content of beneficial fatty acids and antioxidants increases.
Health Benefits
- is a concentrated source of energy;
- supports ketone levels and stable blood sugar levels;
- improves the absorption of fat-soluble vitamins;
- helps in the recovery of skin and mucous membranes;
- contributes to reducing inflammation and protecting blood vessels.
Use in the Keto Diet
Chicken fat is ideal for ketogenic nutrition: it satisfies hunger, supports fat metabolism, and helps easily achieve the desired percentage of calories from fats.
Due to its neutral flavor, it is versatile in cooking:
- use for frying and baking — it is stable at high temperatures and gives dishes a mild aroma;
- add to soups and broths for richness and creamy texture;
- incorporate into sauces and dressings to increase dietary fat and improve vitamin absorption.
The recommended portion is — 1–2 tablespoons per day. This is enough to maintain ketosis and optimal intake of healthy fats.
Chicken fat can be combined with other sources of fats, such as butter, beef, or duck fat, to diversify the fatty acid profile.
Conclusion
Chicken fat — is a nutritious, easily digestible, and versatile source of fats for keto nutrition. It helps maintain energy, supports metabolism, and promotes the absorption of fat-soluble vitamins.
