Chicken Wing
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.
Variants (3)
Nutrition · per ~85 g serving · ≈ a palm-sized piece (~3 oz)
- Niacin7.6 mg47% DV
- Vitamin B60.37 mg22% DV
- Selenium17.3 mcg32% DV
- Zinc1.6 mg15% DV
- Phosphorus151.3 mg12% DV
- Glutathione~13 mg
Score · 58/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Niacin56% DV
- Selenium37% DV
- Vitamin B626% DV
- Zinc17% DV
- Phosphorus14% DV
Overview
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.
Health Benefits (5)
- Supports muscle protein synthesis and lean mass preservation with agestrongComplete protein with high leucine content activates mTOR signaling and provides amino acids for myofibril repair, counteracting age-related sarcopenia
- Enhances cellular energy metabolism and reduces fatiguestrongNiacin (8.9mg) functions as a coenzyme in NAD+-dependent pathways critical for ATP production and mitochondrial function
- Strengthens antioxidant defense against age-related cellular damagestrongSelenium (20.4mcg) is incorporated into selenoproteins including glutathione peroxidase, which neutralizes hydrogen peroxide and lipid peroxides
- Supports bone health and mineral densitymoderatePhosphorus (178mg) combines with protein to form hydroxyapatite crystal structure in bone matrix, essential for skeletal integrity
- May support joint and connective tissue resilience via collagen contentemergingSlow-cooking chicken skin releases gelatin and Type II collagen, which may provide amino acids (glycine, proline) supporting cartilage matrix turnover
Food Pairings
- ·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
- ·Include with sweet potato because the carbohydrates optimize post-exercise protein synthesis and replenish glycogen alongside the high protein content
Practical Tips
- ·Choose air-fried or grilled wings over deep-fried to minimize oxidized polyunsaturated fat formation while preserving nutrient density
- ·Cook wings with skin-on and slow-cooked (braising, stewing) for 60+ minutes to maximize collagen hydrolysis into gelatin without destroying heat-sensitive B vitamins
- ·Select wings from pasture-raised chickens when possible, as they show higher levels of omega-3 fatty acids and selenium due to grass-based diet
- ·Store raw chicken wings at 32-34°F for maximum 2-3 days, or freeze at 0°F for up to 9 months to maintain nutrient integrity and food safety
- ·Consume chicken wings as part of a mixed meal with vegetables and whole grains to moderate caloric density and provide complementary micronutrients
Optimal Timing
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
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
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other poultry meats
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.
What people ask about chicken wing
What is chicken wing?
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.
Is chicken wing healthy?
Chicken Wing scores 58/100 in Formulate, making it a limited choice nutritionally. Its strongest contributions come from Niacin, Selenium, Vitamin B6. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is chicken wing high in protein?
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).
Is chicken wing high in fiber?
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in chicken wing?
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).
Is chicken wing keto-friendly?
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).
When is the best time to eat chicken wing?
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
How much chicken wing should I eat?
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.
What pairs well with chicken wing?
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.
Supplements that mirror Chicken Wing's nutrient profile
Encyclopedia entries that supply the same signature nutrients chicken wing contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Chicken Wing
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.