💎 Key Nutrients
What Is Chicken, broilers or fryers, meat and skin, cooked, stewed? Origin and Varieties
Chicken (Gallus gallus domesticus) is one of the most widely consumed meats globally, cultivated for thousands of years from its Asian junglefowl ancestors. Broilers and fryers refer to chickens bred specifically for meat production, typically reaching market weight at 6–9 weeks of age. These birds are selected for rapid growth, high feed efficiency, and tender meat quality. The term "meat and skin, cooked, stewed" describes the edible muscle tissue and attached skin that has been simmered slowly in liquid to tenderize the meat and infuse it with flavor. Stewing is a culinary technique used across cultures—from French coq au vin to Asian braised chicken dishes—where low, moist heat breaks down connective tissue and makes the meat succulent and digestible. Chicken cooked in this way retains most of its nutrients while adding depth of flavor from juices and any herbs or vegetables included in the stew. The skin component increases the fat content compared to skinless preparations, contributing to mouthfeel and energy density. Historically, chicken meat was a luxury in some regions but became ubiquitous with industrial poultry farming. Today, chicken is a staple in diets worldwide due to its affordability, versatility, and high protein content. Different parts of the chicken (breast, thigh, leg, wing) can be stewed individually or together; meat with skin stewed tends to have more flavor and fat content due to rendered skin lipids. Stewed chicken can be served in soups, casseroles, curries, and as part of balanced meals paired with vegetables and grains.
Nutrition Profile: A Detailed Breakdown
The nutrient profile of stewed chicken meat and skin is characterized by high protein, moderate fat, and essentially zero carbohydrates. In a 140 g serving, it provides ~307 kcal, ~34.6 g of protein, and ~17.6 g of total fat. This composition makes it an excellent protein source for muscle maintenance, immune function, and overall metabolic needs. The absence of carbohydrates reflects the purely animal‑derived nature of the food. Protein plays a critical role in muscle protein synthesis and repair. A 140 g portion delivers over 69% of the daily value for protein on a typical 2,000 kcal diet, supporting tissue maintenance and satiety. The amino acid profile is complete, containing all nine essential amino acids required by humans. The fat content includes both saturated and unsaturated fats; ~4.9 g saturated fat contributes to flavor and energy, while monounsaturated and polyunsaturated fats support cellular health. Micronutrients in stewed chicken with skin include B vitamins like niacin (B3) and vitamin B6, which are important for energy metabolism and nervous system function. Minerals such as selenium—with ~25.2 µg per serving—are significant for antioxidant defenses and thyroid hormone metabolism. Potassium (232.4 mg) supports electrolyte balance and blood pressure regulation, while phosphorus aids in bone health. Compared to skinless chicken, the inclusion of skin increases calorie and fat content, but also enhances flavor and satiety. It is important to balance these benefits with individual dietary goals, especially for those monitoring saturated fat intake. While stewing preserves nutrients and reduces the formation of harmful compounds that can occur with high‑temperature cooking methods, portion control and preparation style influence the overall nutritional impact.
Evidence-Based Health Benefits
Stewed chicken with skin offers multiple evidence‑based benefits grounded in its nutrient composition and established research on poultry consumption: 1. Supports Lean Muscle and Weight Management: Chicken is rich in complete protein, which increases satiety and preserves lean muscle mass. High‑protein diets are associated with better weight management outcomes by reducing overall calorie intake and preserving metabolic rate during weight loss. This aligns with evidence that protein intake enhances thermogenesis and supports lean body composition. 2. B Vitamin‑Mediated Energy Metabolism: This food provides notable amounts of B vitamins like niacin and B6, which serve as cofactors in energy metabolism. Adequate intake of these vitamins ensures efficient carbohydrate, fat, and protein metabolism, reducing fatigue and supporting cellular repair. 3. Immune System Support via Selenium: Poultry is a good source of selenium, a trace mineral essential for antioxidant enzymes such as glutathione peroxidase. Selenium supports immune function and protects cells from oxidative damage. 4. Bone Health and Electrolyte Balance: With phosphorus and potassium, stewed chicken contributes to bone mineralization and electrolyte balance. These minerals work synergistically with calcium and vitamin D to maintain bone integrity and regulate fluid balance. 5. Cardiometabolic Outcomes in Context: Observational research on poultry consumption suggests that when consumed within a balanced diet (especially lean preparations), poultry meat is associated with neutral or beneficial cardiometabolic effects compared to processed meats. Moderate poultry intake is often part of dietary patterns linked with heart health when paired with vegetables and whole grains. While stronger experimental evidence is needed, current reviews highlight a potential preference for poultry over high‑fat red meats for cardiometabolic risk profiles.
Potential Risks and Who Should Be Careful
Despite its nutritional benefits, stewed chicken with skin may pose considerations for specific populations: 1. Saturated Fat and Cholesterol: The inclusion of skin increases saturated fat and cholesterol. Individuals managing hyperlipidemia or cardiovascular risk should moderate portions or remove skin to reduce saturated fat intake. High saturated fat intake can elevate LDL cholesterol for some individuals. 2. Food Safety and Pathogens: Raw chicken is a common source of foodborne pathogens like Salmonella and Campylobacter. Proper handling and thorough cooking to an internal temperature of 165°F (74°C) are critical to prevent illness. Cross‑contamination should be avoided in kitchens. 3. High Sodium in Prepared Dishes: Depending on recipes, stewed chicken dishes may include added salt or broth with high sodium. Individuals with hypertension should limit added salt. 4. Allergies and Sensitivities: While true chicken allergies are rare, they can occur and may lead to gastrointestinal or skin reactions. People with documented poultry allergies should avoid chicken. 5. Cancer Risk in Context: Some media articles have raised concerns about excessive poultry intake and cancer risk, but these findings are not conclusive and may be confounded by preparation methods, processed meats, or lifestyle factors. Balanced consumption as part of a varied diet remains the general recommendation.
How to Select, Store, and Prepare Chicken, broilers or fryers, meat and skin, cooked, stewed
Selecting Quality Chicken: Choose fresh chicken that is pinkish, with firm flesh and minimal odor. Avoid packages with tears or excessive liquid. When buying whole broilers or parts with skin, ensure the skin is intact and without discoloration. Storage Guidelines: Raw chicken can be stored in the refrigerator at 40°F (4°C) or below for 1–2 days. In the freezer, raw chicken can be kept for up to 9–12 months if properly sealed to prevent freezer burn. Cooked stewed chicken should be refrigerated within 2 hours of cooking and consumed within 3–4 days. It can be frozen for 2–6 months. Thaw frozen chicken in the refrigerator or cold water, not at room temperature, to reduce bacterial growth. Preparation Techniques: Stewing is a gentle cooking method that preserves tenderness and enhances flavor. To maximize nutrient retention, add aromatics and vegetables during stewing without overcooking. Avoid excessive salt; use herbs, spices, and acid (like lemon juice) to build flavor. Remove skin before serving if reducing fat content is desired. Food Safety Practices: Always wash hands after handling raw chicken. Use separate cutting boards and utensils for raw meat and other foods. Cook chicken to at least 165°F (74°C) internal temperature, measured with a food thermometer. Culinary Tips: Marinating chicken before stewing with citrus or yogurt can enhance tenderness. Browning the chicken briefly before stewing adds Maillard flavor without substantially increasing harmful compounds, as stewing follows with moist heat.
Best Ways to Eat Chicken, broilers or fryers, meat and skin, cooked, stewed
Stewed chicken with skin can be enjoyed as the centerpiece of balanced meals: 1. Soup and Stew Bowls: Combine stewed chicken with vegetables like carrots, celery, and leafy greens to create nutrient‑dense soups. Pair with whole grains (brown rice or barley) for fiber and complex carbohydrates. 2. Salads and Wraps: Shred cooled stewed chicken and toss with mixed greens, legumes, and a light vinaigrette for a protein‑packed salad. Wraps made with whole‑grain tortillas and chicken, avocado, and vegetables create balanced lunches. 3. Curry and Global Dishes: Use stewed chicken in curries with turmeric, ginger, and cumin, herbs with anti‑inflammatory properties. Pair with fiber‑rich sides like lentils or roasted vegetables. 4. Stir‑Ins and Grain Bowls: Add stewed chicken to quinoa or farro bowls with steamed broccoli, roasted peppers, and tahini dressing. The variety of textures and nutrients improves satiety and nutrient diversity. Flavor Pairings: Herbs like rosemary, thyme, and oregano complement the savory profile of chicken. Citrus zest brightens the dish, while garlic and onion provide depth. Spices such as paprika and black pepper add warmth and complexity.
Nutrient Absorption: What Helps and Hinders
Certain factors influence how well nutrients from chicken are absorbed: Enhancers: Vitamin C–rich foods (like bell peppers or tomatoes) consumed with chicken can enhance iron absorption from the meal. Pairing with fiber‑rich vegetables also supports digestive health. Healthy fats from olive oil or avocado can aid absorption of fat‑soluble vitamins present in stewed chicken. Inhibitors: High levels of calcium from dairy consumed at the same meal may slightly inhibit iron absorption. Excessive polyphenols from tea or coffee taken with meals can also reduce non‑heme iron uptake, though heme iron from chicken is less affected. Limiting processed accompaniments high in sodium can preserve the nutrient density of the meal.
Chicken, broilers or fryers, meat and skin, cooked, stewed for Specific Diets
Stewed chicken fits into many dietary frameworks: Keto/Paleo: With zero carbohydrates and high protein and fat, stewed chicken aligns with ketogenic and paleo diets. Remove skin if reducing fat is desired for specific macros. Low‑Carb: Its zero‑carb nature makes it ideal for low‑carb meal plans. Pair with non‑starchy vegetables. Diabetic Friendly: Lean portions with controlled added salt are compatible with diabetic meal plans. Focus on portion size and balanced side dishes to manage glycemic load. Heart‑Healthy: For heart‑healthy eating, choose skinless and lower‑sodium preparations and pair with whole grains and vegetables. Monitor saturated fat intake within total daily goals. General Balanced Diet: Stewed chicken provides high‑quality protein and essential nutrients; balancing with fruits, vegetables, and whole grains supports overall health across dietary patterns.
❤️ Health Benefits
Supports Lean Muscle Maintenance
Provides complete, high‑quality protein with all essential amino acids
Evidence: strongPromotes Energy Metabolism
Rich in B vitamins that act as metabolic cofactors
Evidence: moderateEnhances Antioxidant Defense
Selenium is key for glutathione peroxidase enzymes
Evidence: moderateSupports Electrolyte Balance
Provides potassium and phosphorus
Evidence: moderate⚖️ Comparisons
Vs. Chicken breast, skinless, cooked
Lower in total fat and calories but similar protein content
Vs. Turkey, cooked
Turkey often has slightly lower fat and similar protein
Vs. Beef steak, cooked
Higher in saturated fat and calories
🧊 Storage Guide
❄️
Fridge
3–4 days
🧊
Freezer
2–6 months
⚠️ Signs of
Spoilage:
- smell: sour or rotten odor
- visual: mold, slime formation, color change
- texture: sticky or slimy feel
- when to discard: foul smell, slimy texture, discoloration
👥 Special Considerations
elderly
Why: Protein helps prevent sarcopenia
Recommendation: Include to maintain muscle mass
athletes
Why: Supports muscle repair and recovery
Recommendation: Use as post‑training protein source
children
Why: Supports growth and immunity
Recommendation: Serve appropriate portions with vegetables
pregnancy
Why: Protein and B vitamins support fetal growth
Recommendation: Include well‑cooked lean portions
breastfeeding
Why: Supports nutrient needs during lactation
Recommendation: Moderate intake with balanced sides
🔬 Detailed Nutrition Profile (USDA)
Common Portions
0.50 chicken, bone removed
(334.00g)
1.00 unit (yield from 1 lb ready-to-cook chicken)
(200.00g)
1.00 cup, chopped or diced
(140.00g)
0.50 chicken, bone removed
(334.00g)
1.00 unit (yield from 1 lb ready-to-cook chicken)
(200.00g)
1.00 cup, chopped or diced
(140.00g)
| Nutrient | Amount | Unit |
|---|---|---|
| Water | 63.9300 | g |
| Energy | 219.0000 | kcal |
| Energy | 916.0000 | kJ |
| Protein | 24.6800 | g |
| Total lipid (fat) | 12.5600 | g |
| Ash | 0.7600 | g |
| Carbohydrate, by difference | 0.0000 | g |
| Fiber, total dietary | 0.0000 | g |
| Total Sugars | 0.0000 | g |
| Calcium, Ca | 13.0000 | mg |
| Iron, Fe | 1.1600 | mg |
| Magnesium, Mg | 19.0000 | mg |
| Phosphorus, P | 139.0000 | mg |
| Potassium, K | 166.0000 | mg |
| Sodium, Na | 67.0000 | mg |
| Zinc, Zn | 1.7600 | mg |
| Copper, Cu | 0.0570 | mg |
| Manganese, Mn | 0.0190 | mg |
| Selenium, Se | 18.0000 | µg |
| Vitamin C, total ascorbic acid | 0.0000 | mg |
| Thiamin | 0.0460 | mg |
| Riboflavin | 0.1480 | mg |
| Niacin | 5.5940 | mg |
| Pantothenic acid | 0.6670 | mg |
| Vitamin B-6 | 0.2200 | mg |
| Folate, total | 5.0000 | µg |
| Folic acid | 0.0000 | µg |
| Folate, food | 5.0000 | µg |
| Folate, DFE | 5.0000 | µg |
| Choline, total | 57.4000 | mg |
| Betaine | 4.9000 | mg |
| Vitamin B-12 | 0.2000 | µg |
| Vitamin B-12, added | 0.0000 | µg |
| Vitamin A, RAE | 44.0000 | µg |
| Retinol | 44.0000 | µg |
| Carotene, beta | 0.0000 | µg |
| Carotene, alpha | 0.0000 | µg |
| Cryptoxanthin, beta | 0.0000 | µg |
| Vitamin A, IU | 146.0000 | IU |
| Lycopene | 0.0000 | µg |
| Lutein + zeaxanthin | 0.0000 | µg |
| Vitamin E (alpha-tocopherol) | 0.2700 | mg |
| Vitamin E, added | 0.0000 | mg |
| Vitamin D (D2 + D3), International Units | 1.0000 | IU |
| Vitamin D (D2 + D3) | 0.0000 | µg |
| Vitamin D3 (cholecalciferol) | 0.0000 | µg |
| Vitamin K (phylloquinone) | 2.1000 | µg |
| Vitamin K (Dihydrophylloquinone) | 0.0000 | µg |
| Fatty acids, total saturated | 3.5000 | g |
| SFA 4:0 | 0.0000 | g |
| SFA 6:0 | 0.0000 | g |
| SFA 8:0 | 0.0000 | g |
| SFA 10:0 | 0.0000 | g |
| SFA 12:0 | 0.0200 | g |
| SFA 14:0 | 0.1000 | g |
| SFA 16:0 | 2.5700 | g |
| SFA 18:0 | 0.7100 | g |
| Fatty acids, total monounsaturated | 4.9300 | g |
| MUFA 16:1 | 0.6800 | g |
| MUFA 18:1 | 4.0700 | g |
| MUFA 20:1 | 0.1200 | g |
| MUFA 22:1 | 0.0000 | g |
| Fatty acids, total polyunsaturated | 2.7400 | g |
| PUFA 18:2 | 2.3800 | g |
| PUFA 18:3 | 0.1100 | g |
| PUFA 18:4 | 0.0000 | g |
| PUFA 20:4 | 0.1000 | g |
| PUFA 20:5 n-3 (EPA) | 0.0100 | g |
| PUFA 22:5 n-3 (DPA) | 0.0200 | g |
| PUFA 22:6 n-3 (DHA) | 0.0400 | g |
| Cholesterol | 78.0000 | mg |
| Tryptophan | 0.2760 | g |
| Threonine | 1.0200 | g |
| Isoleucine | 1.2330 | g |
| Leucine | 1.7970 | g |
| Lysine | 2.0110 | g |
| Methionine | 0.6570 | g |
| Cystine | 0.3290 | g |
| Phenylalanine | 0.9590 | g |
| Tyrosine | 0.7960 | g |
| Valine | 1.1990 | g |
| Arginine | 1.5450 | g |
| Histidine | 0.7260 | g |
| Alanine | 1.4360 | g |
| Aspartic acid | 2.2000 | g |
| Glutamic acid | 3.6100 | g |
| Glycine | 1.5830 | g |
| Proline | 1.1900 | g |
| Serine | 0.8700 | g |
| Alcohol, ethyl | 0.0000 | g |
| Caffeine | 0.0000 | mg |
| Theobromine | 0.0000 | mg |
Source: USDA FoodData Central (FDC ID: 171051)
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