Chicken, broilers or fryers, meat and skin, cooked, stewed
Whole food · Poultry Products
Photo: Wikipedia
This is tender, dark-meat chicken (thigh and drumstick) cooked with its skin, stewed in a flavorful liquid until succulent. The texture is soft and yielding, with the skin adding a rich, gelatinous mouthfeel. It's a high-protein, zero-carb option, providing 24.68g of protein per 100g with a moderate fat content from the skin.
Calorie split: 47% protein · 0% carbs · 53% fat
↓ Full nutrition💚 Why it's loved
People adore it for its deep, savory flavor and incredibly tender texture that practically falls off the bone. It's a comforting, versatile staple that forms the base of countless hearty stews and soups across global cuisines.
⚠️ Watch-outs & how to enjoy it better
The skin significantly increases the saturated fat and calorie content. Those monitoring fat intake or managing heart health should consider removing the skin before eating. A simple counteraction is to skim the fat from the stewing liquid and serve the meat without the skin, or balance the meal with a large portion of fibrous vegetables.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Provides essential minerals like selenium and phosphorus.
- Dark meat is richer in iron and zinc than white meat.
- Stewing helps retain moisture and nutrients in the meat.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Stewing is a slow-cooking method that breaks down collagen in dark meat into gelatin, which is what gives the sauce a rich, silky body and the meat its melt-in-the-mouth quality.
Full nutrition (USDA data · scales with serving)
| Water | 63.9 g |
| Energy | 219 kcal |
| Energy | 916 kj |
| Protein | 24.7 g |
| Total lipid (fat) | 12.6 g |
| Ash | 0.76 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 13.0 mg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 139 mg |
| Potassium, K | 166 mg |
| Sodium, Na | 67.0 mg |
| Zinc, Zn | 1.8 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 18.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.15 mg |
| Niacin | 5.6 mg |
| Pantothenic acid | 0.67 mg |
| Vitamin B-6 | 0.22 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 57.4 mg |
| Betaine | 4.9 mg |
| Vitamin B-12 | 0.20 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 44.0 ug |
| Retinol | 44.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 146 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 | 1.0 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.1 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 | 3.5 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 | 0.02 g |
| SFA 14:0 | 0.10 g |
| SFA 16:0 | 2.6 g |
| SFA 18:0 | 0.71 g |
| Fatty acids, total monounsaturated | 4.9 g |
| MUFA 16:1 | 0.68 g |
| MUFA 18:1 | 4.1 g |
| MUFA 20:1 | 0.12 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.7 g |
| PUFA 18:2 | 2.4 g |
| PUFA 18:3 | 0.11 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.10 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.02 g |
| PUFA 22:6 n-3 (DHA) | 0.04 g |
| Cholesterol | 78.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.28 g |
| Threonine | 1.0 g |
| Isoleucine | 1.2 g |
| Leucine | 1.8 g |
| Lysine | 2.0 g |
| Methionine | 0.66 g |
| Cystine | 0.33 g |
| Phenylalanine | 0.96 g |
| Tyrosine | 0.80 g |
| Valine | 1.2 g |
| Arginine | 1.5 g |
| Histidine | 0.73 g |
| Alanine | 1.4 g |
| Aspartic acid | 2.2 g |
| Glutamic acid | 3.6 g |
| Glycine | 1.6 g |
| Proline | 1.2 g |
| Serine | 0.87 g |
FAQ
Is stewed chicken with skin healthy?
It's a nutritious source of protein and minerals, but the skin adds significant saturated fat. For a healthier option, remove the skin before eating or skim the fat from the broth.
How is stewed chicken different from roasted or grilled?
Stewing cooks the meat slowly in liquid, resulting in a very tender, moist texture and a flavorful broth. Dry-heat methods like roasting or grilling create a drier, firmer texture with a browned exterior.
Can I use this in a low-carb diet?
Absolutely. With 0g of carbs per 100g, stewed chicken meat and skin is a perfect fit for ketogenic and very low-carb diets. Just be mindful of any sugary ingredients added to the stewing liquid.
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 2.19 kcal/g · 45% 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: 0.40 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.