Chicken wing cooked scores 62/100, a 'Good' rating. Its **healthy fat profile** and **high protein content** are significant positives, though the presence of trans fats incurs a notable penalty.
Provides 23.8g of protein per 100g, contributing significantly to daily needs.
Contains 0.17g of omega-3 fatty acids, a beneficial fat.
Scores 62/100, indicating a 'Good' nutritional profile according to FoodScore.
Classified as NOVA 1, meaning it is a minimally processed whole food.
The presence of trans fats, even in small amounts, lowers its overall score.
Scores +2 points above the meat category average (60/100 across 47 foods).
Chicken wing cooked achieves a FoodScore of 62 out of 100, placing it in the 'Good' category. This score reflects its strengths in providing essential nutrients while also highlighting areas for improvement. A significant bonus comes from its high protein content, with 23.8 grams per 100-gram serving, which is crucial for muscle maintenance and satiety. It also receives points for its healthy fat profile, despite containing some saturated fat, and for being a minimally processed whole food (NOVA 1). The presence of several micronutrients like phosphorus, zinc, vitamin B12, and riboflavin further contributes to its positive score. However, the score is notably impacted by penalties, primarily due to the presence of trans fat, which deducts 20 points. While the amount is small (0.08g), dietary guidelines recommend minimizing trans fat intake. The saturated fat content of 5.0 grams also incurs a minor penalty. To achieve a higher score, the food would need to eliminate trans fats and potentially reduce its saturated fat content.
Health benefits
What the nutrients in chicken wing cooked actually do for you, grounded in established dietary science.
Supports Muscle Health and Repair
Chicken wings are an excellent source of high-quality protein, providing 23.8 grams per 100-gram serving. Protein is fundamental for building and repairing muscle tissue, especially after physical activity. The protein in chicken is considered complete, meaning it contains all nine essential amino acids necessary for the body's functions. Including sufficient protein in the diet is emphasized by dietary guidelines for maintaining muscle mass and supporting overall physical performance. This makes chicken wings a valuable component of meals aimed at muscle maintenance or growth, particularly when consumed as part of a balanced diet.
Contributes to Bone Health
Chicken wings provide several nutrients that play a role in maintaining bone density and strength. They contain phosphorus, magnesium, and a small amount of calcium. Phosphorus, at 212 mg (5% DV) per 100g, is a major component of bones and teeth. Magnesium, at 19 mg (5% DV), is also involved in bone formation and mineral metabolism. While not a primary source of calcium, the combination of these minerals contributes to the overall nutritional support for skeletal health. Ensuring adequate intake of these minerals is important for long-term bone integrity, as highlighted by nutritional recommendations.
Boosts Energy Metabolism and Nerve Function
Chicken wings are a good source of Vitamin B12, providing 15% of the Daily Value per 100-gram serving. Vitamin B12 is crucial for energy metabolism, helping the body convert food into usable energy. It also plays a vital role in the formation of red blood cells and the proper functioning of the nervous system. Adequate B12 intake is essential for preventing fatigue and supporting cognitive health. As B12 is primarily found in animal products, chicken wings can be a convenient way to contribute to your daily requirements, especially for those who may be at risk of deficiency.
Supports Immune Function
Chicken wings contribute to immune health through their zinc content, offering 1.64 mg (15% DV) per 100-gram serving. Zinc is an essential mineral involved in numerous cellular functions, including immune response, wound healing, and DNA synthesis. It helps the body fight off infections and supports the development and function of immune cells. Dietary guidelines emphasize the importance of zinc for maintaining a robust immune system. Incorporating foods like chicken wings can help ensure adequate zinc intake, which is particularly important during periods of increased immune challenge.
Chicken wing cooked scores 62/100, a 'Good' rating. Its healthy fat profile and high protein content are significant positives, though the presence of trans fats incurs a notable penalty.
How to eat it
Cooked chicken wings are a versatile meat item commonly enjoyed in American diets, often as an appetizer or a main course. They are typically prepared by baking, grilling, or frying, and can be seasoned in various ways. As a minimally processed food (NOVA 1), they offer a straightforward way to incorporate protein into meals. A reasonable serving size is generally considered to be around 100 grams, which provides a substantial amount of protein and calories.
To reduce calorie and saturated fat intake, opt for baked or grilled chicken wings instead of fried versions.
Pair chicken wings with a large serving of non-starchy vegetables or a side salad to add fiber and micronutrients to your meal.
Be mindful of sauces and marinades, as they can significantly increase added sugar and sodium content; choose homemade or low-sodium options.
Consider removing the skin before eating to further lower the total fat and saturated fat content of the wings.
Things to keep in mind
For most healthy adults, cooked chicken wings do not present significant cautions when consumed in moderation. However, individuals with specific dietary restrictions or health conditions should be aware of certain aspects. The saturated fat content (5.0g per 100g) should be considered by those monitoring their cardiovascular health. While the sodium content is relatively low (98mg per 100g) for plain cooked wings, this can increase substantially with added seasonings, sauces, or breading, which could be a concern for individuals managing blood pressure. Always ensure chicken is cooked to a safe internal temperature to prevent foodborne illness.
Cooked chicken wing scores 62/100, indicating a 'Good' nutritional profile. It is a minimally processed whole food (NOVA 1) and an excellent source of protein, providing 23.8 grams per 100g. It also offers beneficial micronutrients like zinc and Vitamin B12. However, the presence of trans fats and its saturated fat content are factors to consider for overall dietary balance.
Is cooked chicken wing good for muscle building?
Yes, cooked chicken wing is beneficial for muscle building due to its high protein content. With 23.8 grams of protein per 100g, it provides the essential amino acids needed for muscle repair and growth. It also contains Vitamin B12, which supports energy metabolism crucial for physical activity and recovery.
Is cooked chicken wing ultra-processed?
No, plain cooked chicken wing is classified as NOVA 1, meaning it is an unprocessed or minimally processed food. This indicates it retains its natural form and nutritional integrity, unlike ultra-processed foods which often contain many additives and artificial ingredients.
What is the best way to cook chicken wings to maximize their health benefits?
To maximize health benefits, baking or grilling chicken wings is generally preferred over frying. These methods reduce the need for added fats and can help lower the overall calorie and saturated fat content. Using herbs and spices for flavor instead of high-sodium or sugary sauces can also improve the nutritional profile.
What can I substitute for chicken wings if I want a leaner protein source?
If you are looking for a leaner protein source, options like skinless chicken breast or turkey breast are excellent substitutes. These provide similar protein benefits with significantly less total fat and saturated fat. Fish, such as cod or tilapia, also offers a lean protein alternative with additional omega-3 benefits.
How does the fat content of chicken wings compare to other meats?
At 16.87 grams of total fat per 100g, cooked chicken wings have a moderate fat content compared to some other meats. While leaner cuts of poultry like chicken breast have less fat, chicken wings are typically leaner than many cuts of red meat. The saturated fat content of 4.98g per 100g is a factor to consider, especially when compared to very lean protein sources.
Are there any specific vitamins or minerals that chicken wings are particularly rich in?
Yes, cooked chicken wings are notably rich in zinc and Vitamin B12. A 100g serving provides 15% of the Daily Value for both these essential micronutrients. Zinc is important for immune function, while Vitamin B12 is crucial for energy metabolism and nerve health. They also provide a good amount of phosphorus and magnesium.