Group · Meat
Braised chicken
Braised chicken is a tender, flavoursome dish made by cooking slowly over a low heat in liquid (stock, wine, sauce or vegetables). This method tenderises the meat and concentrates the flavours, while limiting the amount of added fat. At around 204 kcal per 100 g, braised chicken has a great nutritional profile: rich in protein (nearly 28.9 g), with no carbohydrate or fibre, and a moderate amount of fat (9.88 g). It features in many traditional dishes, from coq au vin to Basque-style chicken. Versatile and filling, it naturally has a place in a balanced diet, whether you are a food lover, an athlete or watching your waistline.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 204 kcal |
| Kilojoules | 856 kJ |
| Protein | 28,9 g |
| Fat | 9,9 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin B38,55 mg53 %
- Vitamin D1,5 µg30 %
- Phosphorus181 mg26 %
- Vitamin B60,32 mg23 %
- Vitamin B120,52 µg21 %
- Potassium414 mg21 %
- Omega-6 LA1,93 g19 %
- Vitamin B50,97 mg16 %
See the other 18 nutrients
- DHA0,04 g14 %
- Zinc1,27 mg13 %
- Vitamin B20,16 mg11 %
- Magnesium39,6 mg11 %
- Selenium5,66 µg10 %
- Total omega-30,21 g8 %
- Omega-3 ALA0,16 g8 %
- Vitamin A48 µg6 %
- Vitamin B10,06 mg5 %
- Copper0,05 mg5 %
- Iron0,68 mg5 %
- EPA0,01 g4 %
- Iodine5 µg3 %
- Vitamin K12,4 µg3 %
- Vitamin B95 µg3 %
- Calcium19,4 mg2 %
- Vitamin E0,27 mg2 %
- Manganese0,01 mg1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Braised chicken is one of the best ways to prepare poultry: slow cooking keeps it tender while allowing for low-fat recipes. A portion of 120 to 150 g more than covers the protein needs of a meal, which is ideal for building and maintaining muscle.
How to eat braised chicken
- Pair it with braised vegetables (carrots, mushrooms, onions) for a complete, filling dish.
- For a balanced meal, serve it with starchy foods such as brown rice or potatoes, which provide the carbohydrates the meat lacks.
- Choose a sauce based on stock or tomato rather than cream to keep calories and fat under control.
- For storage, braised chicken keeps for 2 to 3 days in the fridge and is perfect for batch cooking: prepare a large quantity in advance and freeze it in portions.
Nutrition facts and benefits. Braised chicken is a source of complete protein containing all the essential amino acids. It provides B vitamins (especially B3 and B6), selenium, phosphorus and zinc. Its glycaemic index is zero because it contains no carbohydrate, which makes it a good ally for meals with a controlled glycaemic load. Braising, which is close to gentle cooking, limits the formation of compounds produced at high temperatures.
Tips for active people. With nearly 28.9 g of protein per 100 g and only 204 kcal, braised chicken is valuable both when building muscle and when cutting. Eat it after exercise, together with a source of carbohydrates, to support recovery and muscle protein synthesis. To vary your intake, alternate with other lean poultry such as chicken breast or roast turkey. You will find more options in the meat family.
Weight control. Braised chicken stays light as long as the sauce and added fat are kept reasonable. Be wary of recipes rich in cream, butter or reduced alcohol, which push up the calorie density. If you are trying to lose weight, remove the skin, skim the fat from the cooking juices and rely on spices and aromatic herbs to lift the flavour without unnecessary calories.