Fat, chicken
FDC 173564tbsp (13 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 18 · -4 vs Fats & oils medianRendered chicken fat, often sold as schmaltz, comes in at 18 of 100 on the Nutrient Density Score, a Low band that ranks it 39 of 60 in Fats & oils. Being almost pure fat by weight, its single standout is vitamin E at 18% DV, a modest showing for something this calorie-dense.
Cooks render it for frying potatoes, basting roast poultry, or enriching matzo ball soup and other traditional dishes, and a tablespoon (13 g) is a typical serving. The honest caveat is saturated fat, 29.8 g per 100 g, on the high side for this category; turkey fat scores a bit better on the same scale for those wanting a lighter option.
See how this score is calculated, build a plate around fat, chicken, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 900 kcal | 45% |
| Total fat | 100 g | 128% |
| Saturated fat | 30 g | 149% |
| Cholesterol | 85 mg | 28% |
| Sodium | 0 mg | 0% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 0 g | 0% |
| Potassium | 0 mg | 0% |
| Calcium | 0 mg | 0% |
| Iron | 0 mg | 0% |
| Magnesium | 0 mg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 2.7 mg | 18% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 117 kcal | 6% |
| Total fat | 13 g | 17% |
| Saturated fat | 3.9 g | 19% |
| Cholesterol | 11 mg | 4% |
| Sodium | 0 mg | 0% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 0 g | 0% |
| Potassium | 0 mg | 0% |
| Calcium | 0 mg | 0% |
| Iron | 0 mg | 0% |
| Magnesium | 0 mg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.35 mg | 2% |
Source: USDA FoodData Central · Public domain
FDC 173564Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fats & oils median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Salad dressing, russian dressingDensity 19 vs 18Fat, turkeyDensity 19 vs 18Fat, gooseDensity 19 vs 18Original analysis by NutriVerdict
In the kitchen and how to use it
Rendered chicken fat, often called schmaltz, is prized in Jewish and Eastern European cooking for frying onions, browning matzo balls, and enriching chopped liver. It has a savory, faintly poultry flavor that plain vegetable oil lacks, and it is liquid at room temperature when fresh but can solidify when chilled. Cooks use it to baste roasting chickens, fry potatoes, or spread thinly on bread in place of butter.
Because it is rendered directly from chicken skin and fat, it is best bought fresh or homemade and stored in a sealed jar in the refrigerator, where it keeps for a few weeks, or longer in the freezer. At 900 calories per 100 g and 99.8 g of fat, a little goes a long way, so recipes typically call for a tablespoon or two rather than a full cup. It supplies vitamin E at 18% of the Daily Value per 100 g, and its main role in a meal is as a cooking medium or flavor builder rather than a stand-alone dish.
Frequently asked questions about fat, chicken
How many calories are in chicken fat?
Rendered chicken fat has about 900 calories per 100 g, or roughly 117 calories per tablespoon (13 g serving).
What is chicken fat used for in cooking?
It is traditionally used to fry onions and potatoes, baste roasting chicken, and enrich dishes like chopped liver and matzo balls.
Is chicken fat a source of vitamin E?
Yes, it provides 18% of the Daily Value for vitamin E per 100 g.