Chicken, NS as to part, stewed, NS as to skin eaten
Common food
Photo: Wikipedia
This is a classic comfort food: chicken pieces gently simmered in liquid until the meat becomes incredibly tender and succulent. The stewing process renders the fat and infuses the meat with a deep, savory flavor, resulting in a soft, melt-in-your-mouth texture. Nutritionally, it's a powerhouse of lean protein with very little carbohydrate, making it a satisfying and filling choice.
Calorie split: 68% protein · 0% carbs · 32% fat
↓ Full nutrition💚 Why it's loved
People love stewed chicken for its deep, comforting flavor and the way it falls off the bone, making it a nostalgic staple in family meals. Its versatility allows it to be seasoned in countless ways, from simple herbs to complex spice blends, fitting into a wide array of global cuisines.
⚠️ Watch-outs & how to enjoy it better
The primary concern is the potential for high sodium content if seasoned heavily or cooked with salty broths, which can be an issue for those managing blood pressure. To counteract this, use low-sodium broth and season with herbs, spices, and acidic elements like lemon or vinegar instead of salt. Also, while the fat content is moderate, those on strict low-fat diets should be mindful of the skin and rendered fat.
Key benefits
- Excellent source of high-quality protein for muscle maintenance and satiety.
- Very low in carbohydrates, suitable for low-carb and ketogenic diets.
- Provides essential vitamins like B6 and B12, and minerals like selenium and phosphorus.
- The slow-cooking method makes the protein highly digestible.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Stewing is one of the oldest known cooking methods, and the term 'fricassee'—a classic French stewed chicken dish—originally meant to 'cut up' the chicken before frying and stewing it, highlighting the technique's focus on preparation and slow cooking.
Full nutrition (USDA data · scales with serving)
| Water | 67.2 g |
| Energy | 156 kcal |
| Protein | 26.0 g |
| Total lipid (fat) | 5.4 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 9.0 mg |
| Iron, Fe | 0.77 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 202 mg |
| Potassium, K | 293 mg |
| Sodium, Na | 366 mg |
| Zinc, Zn | 1.5 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 28.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.19 mg |
| Niacin | 7.5 mg |
| Vitamin B-6 | 0.61 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 70.3 mg |
| Vitamin B-12 | 0.29 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 8.0 ug |
| Retinol | 8.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.43 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.03 g |
| SFA 16:0 | 1.0 g |
| SFA 18:0 | 0.29 g |
| Fatty acids, total monounsaturated | 1.9 g |
| MUFA 16:1 | 0.28 g |
| MUFA 18:1 | 1.6 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.97 g |
| PUFA 18:2 | 0.81 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.07 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 | 113 mg |
Amino acid profile (per 100g)
Estimated from Restaurant, Latino, chicken and rice, entree, prepared — USDA does not publish this profile for Chicken.
| Tryptophan | 0.16 g |
| Threonine | 0.50 g |
| Isoleucine | 0.55 g |
| Leucine | 0.93 g |
| Lysine | 0.93 g |
| Methionine | 0.31 g |
| Cystine | 0.15 g |
| Phenylalanine | 0.51 g |
| Tyrosine | 0.35 g |
| Valine | 0.62 g |
| Arginine | 0.80 g |
| Histidine | 0.40 g |
| Alanine | 0.68 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 1.9 g |
| Glycine | 0.58 g |
| Proline | 0.51 g |
| Serine | 0.47 g |
FAQ
Is stewed chicken healthier than fried chicken?
Generally, yes. Stewing uses moist heat and less added fat than frying, resulting in a lower calorie and fat content per serving, especially if the skin is removed.
Can I make stewed chicken without skin?
Absolutely. Removing the skin before or after cooking significantly reduces the fat and calorie content, making it a leaner protein option.
What's the best way to store leftover stewed chicken?
Store it in an airtight container in the refrigerator for up to 3-4 days, or freeze it for up to 3 months. The broth can be stored separately.
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 1.56 kcal/g · 67% 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: 1.25 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.