Chicken, stewing, dark meat, meat only, cooked, stewed
Whole food · Poultry Products
Photo: Wikipedia
This is the rich, succulent dark meat from chicken thighs or drumsticks, slow-cooked until fork-tender. The stewing process renders the meat incredibly moist and flavorful, with a deeper, more savory taste than white meat. It's a protein-packed powerhouse, delivering over 28 grams of protein per 100g with zero carbohydrates.
Calorie split: 45% protein · 0% carbs · 55% fat
↓ Full nutrition💚 Why it's loved
People adore it for its unparalleled juiciness and deep, savory flavor that holds up beautifully in long-cooked dishes. Its versatility makes it a comforting staple in everything from rustic stews to elegant curries.
⚠️ Watch-outs & how to enjoy it better
The higher fat content compared to breast meat may be a concern for those monitoring saturated fat intake. To balance this, pair it with a large portion of non-starchy vegetables (like steamed broccoli or a leafy salad) to add fiber and volume, and consider skimming any excess rendered fat from the cooking liquid before serving.
Key benefits
- Excellent source of high-quality, complete protein for muscle maintenance and repair.
- Rich in essential minerals like iron and zinc, which support immune function.
- Contains B vitamins, particularly niacin (B3) and B6, crucial for energy metabolism.
- The slow-cooking method helps break down connective tissue, making nutrients highly bioavailable.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Dark meat contains about 10% more fat and significantly more iron and zinc than white meat because these muscles are used more frequently by the chicken for walking and standing.
Full nutrition (USDA data · scales with serving)
| Water | 55.1 g |
| Energy | 258 kcal |
| Energy | 1079 kj |
| Protein | 28.1 g |
| Total lipid (fat) | 15.3 g |
| Ash | 1.5 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 12.0 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 187 mg |
| Potassium, K | 204 mg |
| Sodium, Na | 95.0 mg |
| Zinc, Zn | 3.1 mg |
| Copper, Cu | 0.14 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 21.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.13 mg |
| Riboflavin | 0.35 mg |
| Niacin | 4.6 mg |
| Pantothenic acid | 1.0 mg |
| Vitamin B-6 | 0.24 mg |
| Folate, total | 8.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 8.0 ug |
| Vitamin B-12 | 0.25 ug |
| Vitamin A, RAE | 44.0 ug |
| Retinol | 44.0 ug |
| Vitamin A, IU | 145 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.1 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.06 g |
| SFA 14:0 | 0.10 g |
| SFA 16:0 | 2.8 g |
| SFA 18:0 | 1.0 g |
| Fatty acids, total monounsaturated | 5.2 g |
| MUFA 16:1 | 0.73 g |
| MUFA 18:1 | 4.4 g |
| MUFA 20:1 | 0.06 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.6 g |
| PUFA 18:2 | 2.9 g |
| PUFA 18:3 | 0.13 g |
| PUFA 20:4 | 0.28 g |
| PUFA 20:5 n-3 (EPA) | 0.03 g |
| PUFA 22:5 n-3 (DPA) | 0.06 g |
| PUFA 22:6 n-3 (DHA) | 0.11 g |
| Cholesterol | 95.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.33 g |
| Threonine | 1.2 g |
| Isoleucine | 1.5 g |
| Leucine | 2.1 g |
| Lysine | 2.4 g |
| Methionine | 0.78 g |
| Cystine | 0.36 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.95 g |
| Valine | 1.4 g |
| Arginine | 1.7 g |
| Histidine | 0.87 g |
| Alanine | 1.5 g |
| Aspartic acid | 2.5 g |
| Glutamic acid | 4.2 g |
| Glycine | 1.4 g |
| Proline | 1.2 g |
| Serine | 0.97 g |
FAQ
Is stewed dark meat healthier than fried chicken?
Generally, yes. Stewing uses moist heat and doesn't require breading or deep-frying, which significantly reduces the added fat and calories compared to most fried preparations.
Can I use this in a low-carb diet?
Absolutely. With 0g of carbs per 100g, it's a perfect protein source for ketogenic and other low-carbohydrate dietary patterns.
How do I prevent it from becoming tough?
The key is low and slow cooking. Simmering gently in liquid (braising, stewing) for 1-2 hours breaks down collagen into gelatin, resulting in tender, pull-apart meat.
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 2.58 kcal/g · 44% 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: 0.47 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.