A small roasted chicken wing, typically weighing around 20 grams including the skin and bone, represents a highly bioavailable source of macro and micronutrients.
From a macronutrient perspective, this modest portion is primarily a powerhouse of high-quality animal protein, offering approximately 6.1 grams of complete amino acids. This protein is crucial for muscle repair, hormone synthesis, and supporting robust immune function. It provides all essential amino acids necessary for the body's upkeep.
The caloric contribution is generally manageable, averaging around 61 kilocalories per wing, making it a viable addition to controlled calorie intake plans, provided it is prepared without heavy breading or deep frying. The energy density is derived primarily from the fat and protein content.
Lipids are also present, amounting to roughly 4.06 grams. Importantly, the fat profile includes a proportion of saturated fats (around 1.1 grams) due to the presence of the skin, but also beneficial mono- (1.50 g) and polyunsaturated (0.70 g) fatty acids, which play roles in cellular health, inflammation regulation, and nutrient absorption. While saturated fat intake should be monitored, the inherent fats help promote satiety, aiding in appetite control.
One of the most nutritionally valuable aspects of the chicken wing is its negligible carbohydrate and sugar content (0.00g), making it an excellent choice for ketogenic, low-carb, and diabetic dietary regimens.
Micronutrient contributions, though concentrated, are noteworthy. Chicken wings are good sources of B vitamins, particularly Niacin (B3), providing 1.60 mg, which is critical for converting food into energy, and Vitamin B12 (0.06 mcg), supporting neurological function and red blood cell formation. They also provide essential minerals like Phosphorus (45 mg), important for bone health and energy storage, and Selenium (6.00 mcg), which acts as a powerful antioxidant protecting cells from oxidative stress. The low sodium content (20 mg) compared to processed versions makes this a heart-healthier choice. Overall, a small roasted chicken wing is a nutrient-dense, protein-rich snack or appetizer when consumed in moderation.