Protein2 recipes
bone-in chicken pieces.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
chicken pieces with bonebone-in chickenchicken on the bone
SERVING
CALORIES
215
PROTEIN
26g
CARBS
0g
FAT
12g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories215kcal—
Protein26g52%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat12g15%
Saturated fat3.5g18%
Cholesterol95mg32%
Water61.5g—
MINERALS
Sodium75mg3%
Potassium220mg5%
Calcium12mg1%
Iron1.3mg7%
Magnesium22mg5%
Phosphorus198mg16%
Zinc2.0mg18%
Copper0.07mg8%
Manganese0.02mg1%
Selenium22.8µg41%
VITAMINS
Vitamin A15µg2%
Vitamin C0mg0%
Vitamin D0.20µg1%
Vitamin E0.25mg2%
Vitamin K0µg0%
Thiamin (B1)0.09mg8%
Riboflavin (B2)0.19mg15%
Niacin (B3)6.8mg43%
Pantothenic acid (B5)0.90mg18%
Vitamin B60.30mg18%
Folate (B9)10µg3%
Vitamin B120.30µg13%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 oz28.4g
1 lb453.6g
1 piece170g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality, complete protein essential for muscle growth, repair, and maintenance.
- ✓Rich in niacin (Vitamin B3), which supports energy metabolism and nervous system function.
- ✓Provides selenium, an antioxidant that helps protect cells from damage and supports immune and thyroid function.
- ✓Cooking with the bone in can add collagen and gelatin to broths and sauces, which may support joint health.
- ✓Good source of phosphorus, vital for bone health and energy production.
COOKING TIPS
In the kitchen.
- 1Pat the chicken skin thoroughly dry with paper towels before seasoning and cooking to achieve a crispier skin when roasting, frying, or grilling.
- 2Cooking with the bone in adds significant flavor and moisture, helping to keep the meat tender and preventing it from drying out.
- 3Always use a meat thermometer to ensure the chicken is cooked to a safe internal temperature of 165°F (74°C), inserted into the thickest part of the meat without touching the bone.
- 4Bone-in pieces are ideal for slow-cooking methods like braising or stewing, as the bone marrow and collagen enrich the cooking liquid, creating a flavorful sauce or broth.
STORAGE
Keep it fresh.
- Store raw chicken in the coldest part of the refrigerator (at or below 40°F / 4°C) for up to 2 days in a sealed container on the bottom shelf to prevent cross-contamination.
- For longer storage, freeze individual pieces in airtight freezer bags or vacuum-sealed packs for up to 9 months at 0°F / -18°C.
- Thaw frozen chicken slowly in the refrigerator, never at room temperature, to maintain quality and safety.
FAQ
Frequently asked questions.
Is bone-in chicken healthy?
Yes, bone-in chicken is a highly nutritious protein source. It provides 26g of high-quality protein per 100g, along with essential nutrients like niacin for energy metabolism and selenium for immune support. Cooking with the bone also allows collagen and minerals to leach into the meat, which may benefit joint health.
How much protein and calories are in bone-in chicken?
A 100g serving of bone-in chicken contains approximately 215 calories and 26g of protein. It also contains 12g of fat and 0g of carbohydrates, making it an excellent choice for high-protein dietary needs.
Is bone-in chicken keto-friendly?
Yes, bone-in chicken is perfectly suited for a ketogenic or low-carb diet. With 0g of carbohydrates and a moderate fat content of 12g per 100g, it helps maintain ketosis while providing essential amino acids.
Is bone-in chicken gluten-free?
Raw, unprocessed bone-in chicken is naturally gluten-free. However, if you are buying pre-marinated or breaded chicken pieces, you must check the label as these often contain wheat-based thickeners or coatings.
Why should I cook chicken with the bone in?
Cooking chicken with the bone in helps the meat retain moisture and adds more depth of flavor to the dish. The bone acts as an insulator, preventing the meat from overcooking as quickly as boneless cuts, and releases gelatin which improves the texture of sauces.
How do you cook bone-in chicken pieces safely?
Bone-in chicken can be roasted, grilled, or braised, but it requires a longer cooking time than boneless pieces. Always use a meat thermometer to ensure the internal temperature reaches 165°F (74°C), inserting the probe into the thickest part of the meat without touching the bone.
How long does raw bone-in chicken last in the refrigerator?
Raw bone-in chicken should be stored in the coldest part of your refrigerator and used within 1 to 2 days of purchase. If you do not plan to cook it within this timeframe, it should be wrapped tightly and moved to the freezer.
How can you tell if bone-in chicken has gone bad?
Fresh chicken should have a light pink color and a neutral scent. If the chicken develops a sour or ammonia-like odor, a slimy or sticky texture, or turns a greyish-green hue, it has spoiled and should be discarded.
Can I freeze bone-in chicken?
Yes, bone-in chicken freezes very well. For best quality, wrap the pieces tightly in plastic wrap or foil and place them in a freezer-safe bag to prevent freezer burn; it will remain safe to eat indefinitely but is best used within 9 months.
Is bone-in chicken halal or kosher?
Chicken is naturally permissible in both halal and kosher diets, but it must be slaughtered and processed according to specific religious laws to be certified. Look for 'Halal' or 'Kosher' symbols on the packaging to ensure it meets these dietary requirements.
RECIPES
Cook with bone-in chicken pieces.
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