Chicken breast, stewed, skin eaten
Common food
Photo: Wikipedia
Stewed chicken breast with the skin on is a tender, succulent cut where the slow cooking process breaks down connective tissue, resulting in meat that easily shreds with a fork. The skin, rendered during the stew, adds a rich, savory depth and a silky mouthfeel to the dish. It's a protein powerhouse, delivering nearly 25 grams of high-quality protein per 100 grams with zero carbohydrates.
Calorie split: 57% protein · 0% carbs · 43% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, home-cooked appeal and incredible versatility—it absorbs the flavors of herbs, spices, and broths beautifully. It's a familiar, satisfying staple in countless cuisines, often associated with hearty, nourishing meals.
⚠️ Watch-outs & how to enjoy it better
The skin significantly increases the saturated fat and calorie content compared to skinless breast. Those monitoring fat intake or managing heart health should consider removing the skin before eating or using a smaller portion of skin-on meat. To counteract, pair it with a large portion of fibrous, non-starchy vegetables to balance the meal and promote fullness.
Key benefits
- Excellent source of complete, lean protein for muscle maintenance and satiety.
- Contains essential B vitamins like niacin (B3) and B6 for energy metabolism.
- Provides minerals such as selenium and phosphorus.
- Stewing is a gentle cooking method that helps retain moisture and nutrients.
- The skin adds collagen and healthy monounsaturated fats when rendered.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The protein in chicken breast is about 80% myosin, a contractile protein that denatures and unravels during stewing, which is what allows the meat to become so tender and shred easily.
Full nutrition (USDA data · scales with serving)
| Water | 65.3 g |
| Energy | 181 kcal |
| Protein | 24.7 g |
| Total lipid (fat) | 8.3 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 7.0 mg |
| Iron, Fe | 0.50 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 183 mg |
| Potassium, K | 280 mg |
| Sodium, Na | 316 mg |
| Zinc, Zn | 0.84 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 24.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.17 mg |
| Niacin | 8.2 mg |
| Vitamin B-6 | 0.66 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 60.7 mg |
| Vitamin B-12 | 0.16 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 17.0 ug |
| Retinol | 17.0 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.56 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 0.50 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.2 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.06 g |
| SFA 16:0 | 1.6 g |
| SFA 18:0 | 0.41 g |
| Fatty acids, total monounsaturated | 3.1 g |
| MUFA 16:1 | 0.42 g |
| MUFA 18:1 | 2.5 g |
| MUFA 20:1 | 0.08 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.6 g |
| PUFA 18:2 | 1.4 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.06 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Cholesterol | 92.0 mg |
Amino acid profile (per 100g)
Estimated from Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, grilled — USDA does not publish this profile for Chicken breast.
| Tryptophan | 0.39 g |
| Threonine | 1.4 g |
| Isoleucine | 1.5 g |
| Leucine | 2.5 g |
| Lysine | 2.9 g |
| Methionine | 0.79 g |
| Cystine | 0.32 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1.1 g |
| Valine | 1.6 g |
| Arginine | 2.1 g |
| Histidine | 1.1 g |
| Alanine | 1.8 g |
| Aspartic acid | 2.9 g |
| Glutamic acid | 4.5 g |
| Glycine | 1.4 g |
| Proline | 0.97 g |
| Serine | 1.2 g |
FAQ
Is stewed chicken breast with skin healthier than fried?
Yes, generally. Stewing uses moist heat and doesn't require added breading or deep-frying oil, which can add significant calories and less healthy fats. The primary fat source here is from the chicken's own skin.
How do I keep stewed chicken breast from getting dry?
The key is low and slow cooking. Keep the liquid at a gentle simmer, not a boil, and ensure the chicken is mostly submerged. Cooking until just done (165°F/74°C internal temp) and then letting it rest in the liquid helps retain moisture.
Can I use this in salads?
Absolutely. Once cooled, the shredded meat is perfect for hearty salads. For a lighter option, you can remove the skin after cooking and before adding it to the salad.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.81 kcal/g · 55% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.13 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.