Chicken, broilers or fryers, dark meat, meat only, cooked, stewed
Whole food · Poultry Products
Photo: Wikipedia
This is the rich, savory dark meat from chicken legs or thighs, stewed until tender and succulent. The slow-cooking process renders the fat, resulting in a moist, deeply flavorful bite with a soft, yielding texture. It's a protein powerhouse, delivering a hefty 26 grams per 100g with a notable fat content that carries its robust taste.
Calorie split: 56% protein · 0% carbs · 44% fat
↓ Full nutrition💚 Why it's loved
People adore it for its deep, savory flavor and incredibly tender texture that absorbs sauces and spices beautifully. It's the comforting, flavorful centerpiece of countless home-cooked stews and braises across cultures.
⚠️ Watch-outs & how to enjoy it better
The higher fat content compared to breast meat may concern those monitoring calorie or saturated fat intake. To counteract, use skinless cuts, skim fat from the cooking liquid before serving, and pair with fiber-rich vegetables like carrots or leafy greens to balance the meal.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Rich in iron and zinc, essential minerals for immune function.
- Contains B vitamins, particularly niacin and B6, for energy metabolism.
- Stewing makes it a tender, easy-to-digest protein option.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Dark meat gets its color from myoglobin, a protein that stores oxygen in muscle cells, which is more abundant in the legs and thighs of active birds.
Full nutrition (USDA data · scales with serving)
| Water | 65.8 g |
| Energy | 192 kcal |
| Energy | 803 kj |
| Protein | 26.0 g |
| Total lipid (fat) | 9.0 g |
| Ash | 0.84 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 14.0 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 143 mg |
| Potassium, K | 181 mg |
| Sodium, Na | 74.0 mg |
| Zinc, Zn | 2.7 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 17.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.20 mg |
| Niacin | 4.7 mg |
| Pantothenic acid | 0.89 mg |
| Vitamin B-6 | 0.21 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 68.9 mg |
| Betaine | 5.0 mg |
| Vitamin B-12 | 0.22 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 21.0 ug |
| Retinol | 21.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 69.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.27 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 5.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin D3 (cholecalciferol) | 0.10 ug |
| Vitamin K (phylloquinone) | 3.6 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.06 g |
| SFA 16:0 | 1.7 g |
| SFA 18:0 | 0.58 g |
| Fatty acids, total monounsaturated | 3.3 g |
| MUFA 16:1 | 0.45 g |
| MUFA 18:1 | 2.7 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.1 g |
| PUFA 18:2 | 1.7 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.13 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.03 g |
| PUFA 22:6 n-3 (DHA) | 0.05 g |
| Cholesterol | 88.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.30 g |
| Threonine | 1.1 g |
| Isoleucine | 1.4 g |
| Leucine | 1.9 g |
| Lysine | 2.2 g |
| Methionine | 0.72 g |
| Cystine | 0.33 g |
| Phenylalanine | 1.0 g |
| Tyrosine | 0.88 g |
| Valine | 1.3 g |
| Arginine | 1.6 g |
| Histidine | 0.81 g |
| Alanine | 1.4 g |
| Aspartic acid | 2.3 g |
| Glutamic acid | 3.9 g |
| Glycine | 1.3 g |
| Proline | 1.1 g |
| Serine | 0.89 g |
FAQ
Is stewed dark meat healthier than fried?
Generally, yes. Stewing is a moist-heat cooking method that doesn't require added breading or frying oil, often resulting in a lower final fat content than deep-frying. However, the healthiness depends on the overall recipe, especially added sauces or fats.
How do I make sure it's tender and not tough?
The key is low, slow cooking. Simmer the meat gently in liquid (like broth, wine, or tomatoes) at a low bubble for 1-2 hours, or until the collagen breaks down and the meat is fork-tender. Rushing with high heat can make it tough.
Can I use this in place of chicken breast in recipes?
You can, but the results will differ. Dark meat is more forgiving and stays moist in long-cooking dishes, making it ideal for stews and braises. For quick-cooking methods like stir-fries or grilling, breast meat is often preferred for its leaner, milder profile.
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 1.92 kcal/g · 54% 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: 0.41 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.