Chicken Wing
Score
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.
Why Chicken Wing scores 71
Nutrition
per_100g
Health benefits
Supports muscle protein synthesis and lean mass preservation with age
strong evidenceComplete 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 fatigue
strong evidenceNiacin (8.9mg) functions as a coenzyme in NAD+-dependent pathways critical for ATP production and mitochondrial function
Strengthens antioxidant defense against age-related cellular damage
strong evidenceSelenium (20.4mcg) is incorporated into selenoproteins including glutathione peroxidase, which neutralizes hydrogen peroxide and lipid peroxides
Supports bone health and mineral density
moderate evidencePhosphorus (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 content
emerging evidenceSlow-cooking chicken skin releases gelatin and Type II collagen, which may provide amino acids (glycine, proline) supporting cartilage matrix turnover
Pairs well 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
- ·Include with sweet potato because the carbohydrates optimize post-exercise protein synthesis and replenish glycogen alongside the high protein content
Practical tips
- ·Best timing: post-workout
- ·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
