scored 74/100
Also known as wings, buffalo wings
Chicken wing is a nutrient-dense poultry cut providing high-quality protein and significant B vitamins, particularly niacin and B6, essential for energy metabolism and nervous system function.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 74.
Chicken wings, the distal portion of the bird's forelimb, have become a global culinary staple ranging from Asian preparations to American sports bar fare. Nutritionally, they deliver 27.4g of complete protein per 100g with all essential amino acids, making them valuable for muscle maintenance and synthesis—critical for preserving lean mass during aging. Wings are particularly rich in niacin (8.9mg), which supports cellular energy production and DNA repair, and selenium (20.4mcg), a cofactor for glutathione peroxidase that protects against oxidative stress. The phosphorus content (178mg) works synergistically with protein to support bone mineralization. While higher in fat than breast meat (19.1g per 100g), much of this includes oleic acid and phospholipids that support cell membrane integrity. The skin contains collagen and gelatin, which may support joint and connective tissue health when slow-cooked. Wings offer an excellent protein-to-calorie ratio (290 kcal), making them efficient for satiety and metabolic health in controlled portions.
Complete protein with high leucine content activates mTOR signaling and provides amino acids for myofibril repair, counteracting age-related sarcopenia
Niacin (8.9mg) functions as a coenzyme in NAD+-dependent pathways critical for ATP production and mitochondrial function
Selenium (20.4mcg) is incorporated into selenoproteins including glutathione peroxidase, which neutralizes hydrogen peroxide and lipid peroxides
Phosphorus (178mg) combines with protein to form hydroxyapatite crystal structure in bone matrix, essential for skeletal integrity
Slow-cooking chicken skin releases gelatin and Type II collagen, which may provide amino acids (glycine, proline) supporting cartilage matrix turnover
High protein (27.4g) and niacin content support muscle protein synthesis recovery and NAD+ restoration after exercise-induced oxidative stress within the 30-60 minute anabolic window
Breaks a fast
Chicken wings can be consumed anytime as part of balanced meals; post-workout timing maximizes anabolic response, but midday consumption supports sustained energy and satiety
Per 100 g of the default form. Bars show how much higher or lower chicken wing is than the average across 4 peer foods in this category. Green means a favorable direction; amber means the opposite.
Chicken Wing is classified as a poultry (meat). Chicken wing is a nutrient-dense poultry cut providing high-quality protein and significant B vitamins, particularly niacin and B6, essential for energy metabolism and nervous system function.
Chicken Wing scores 74/100 in Formulate, making it a solid choice. Its strongest contributions come from Niacin, Selenium, Vitamin B6. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Yes — it's a high-protein food. A 85 g serving provides about 23.3 g of protein (~47% of the 50 g daily value).
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 85 g serving, chicken wing is highest in Niacin (~47% DV), Selenium (~32% DV), Vitamin B6 (~22% DV), Zinc (~15% DV), Phosphorus (~12% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 0 g of net carbs (0 g total minus 0 g fiber).
Best after a workout. High protein (27.4g) and niacin content support muscle protein synthesis recovery and NAD+ restoration after exercise-induced oxidative stress within the 30-60 minute anabolic window
A typical serving is around 85 g (~247 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating chicken wing alongside several other meat sources.
Chicken Wing pairs nicely with: Pair with citrus (lemon, lime) because vitamin C enhances iron absorption from the poultry and boosts collagen synthesis from gelatin in skin; Combine with leafy greens (spinach, kale) because fat-soluble vitamins in the wings enhance absorption of vitamins K and A from greens, supporting bone health; Serve with mushrooms because ergothioneine in mushrooms synergizes with selenium and niacin to amplify antioxidant and mitochondrial support; Pair with turmeric or ginger because curcumin and gingerol compounds enhance the anti-inflammatory profile and may reduce joint stress when combined with collagen.
Encyclopedia entries that supply the same signature nutrients chicken wing contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients chicken wingcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.