Chicken, broilers or fryers, meat only, cooked, stewed
Whole food · Poultry Products
Photo: Wikipedia
Stewed broiler chicken is tender, succulent meat that has been gently simmered until it practically falls apart, offering a mild, savory flavor that absorbs surrounding seasonings beautifully. It's a lean protein powerhouse, packing over 27 grams of protein per 100 grams with virtually no carbohydrates, making it a staple for high-protein diets.
Calorie split: 64% protein · 0% carbs · 36% fat
↓ Full nutrition💚 Why it's loved
People adore stewed chicken for its comforting, melt-in-the-mouth texture and its incredible versatility—it acts as a perfect canvas for global flavors, from a simple herb-infused broth to a rich, spicy curry.
⚠️ Watch-outs & how to enjoy it better
The primary caution is its sodium content, which can be high depending on the cooking liquid and added seasonings, potentially impacting blood pressure. To counteract this, use low-sodium broths, season with herbs and spices instead of salt, and rinse the meat if it's from a pre-made stew. As with any poultry, it can be a common allergen for some individuals.
Key benefits
- Excellent source of complete, high-quality protein for muscle maintenance and repair.
- Very low in carbohydrates, suitable for ketogenic and low-carb dietary patterns.
- Provides essential B vitamins like niacin (B3) and pyridoxine (B6) for energy metabolism.
- Contains minerals such as selenium and phosphorus, important for immune function and bone health.
- The stewing method can make connective tissues more digestible, increasing mineral bioavailability.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The process of stewing chicken in liquid at a low temperature is a form of moist-heat cooking that can actually increase the amount of collagen converted to gelatin, giving the broth a richer mouthfeel without adding fat.
Full nutrition (USDA data · scales with serving)
| Water | 66.8 g |
| Energy | 177 kcal |
| Energy | 741 kj |
| Protein | 27.3 g |
| Total lipid (fat) | 6.7 g |
| Ash | 0.85 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 | 1.2 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 150 mg |
| Potassium, K | 180 mg |
| Sodium, Na | 70.0 mg |
| Zinc, Zn | 2.0 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 20.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.16 mg |
| Niacin | 6.1 mg |
| Pantothenic acid | 0.75 mg |
| Vitamin B-6 | 0.26 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 72.4 mg |
| Betaine | 5.3 mg |
| Vitamin B-12 | 0.22 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 15.0 ug |
| Retinol | 15.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 50.0 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) | 2.4 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 | 1.8 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 | 0.05 g |
| SFA 16:0 | 1.3 g |
| SFA 18:0 | 0.44 g |
| Fatty acids, total monounsaturated | 2.4 g |
| MUFA 16:1 | 0.32 g |
| MUFA 18:1 | 2.0 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.5 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.11 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 | 83.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.32 g |
| Threonine | 1.2 g |
| Isoleucine | 1.4 g |
| Leucine | 2.0 g |
| Lysine | 2.3 g |
| Methionine | 0.76 g |
| Cystine | 0.35 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.92 g |
| Valine | 1.4 g |
| Arginine | 1.6 g |
| Histidine | 0.85 g |
| Alanine | 1.5 g |
| Aspartic acid | 2.4 g |
| Glutamic acid | 4.1 g |
| Glycine | 1.3 g |
| Proline | 1.1 g |
| Serine | 0.94 g |
FAQ
Is stewed chicken healthier than fried chicken?
Generally, yes. Stewing uses minimal added fat, resulting in a lower total fat and calorie content compared to deep-frying, which adds significant oil and calories.
How do I keep stewed chicken from getting dry?
The key is low and slow cooking. Avoid boiling, which toughens the meat. Use enough liquid, cover the pot, and cook just until the meat is tender and pulls away from the bone easily.
Can I use stewed chicken for meal prep?
Absolutely. It's ideal for meal prep. Store cooked meat and its broth separately in airtight containers in the refrigerator for up to 4 days, or freeze for up to 3 months for quick future meals.
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 1.77 kcal/g · 62% 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: 0.39 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.