Chick Feet (Boiled) – Nutritional Profile
Chick feet, often considered a delicacy in various cuisines around the world, particularly in Asian cooking, are not only packed with flavor but are also an excellent source of protein and essential minerals. Typically enjoyed in soups, stews, or as a savory snack, chick feet are both nutritious and versatile.
Nutritional Information
Here’s a breakdown of the nutritional values for boiled chick feet per 100g serving:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 215 kcal |
| Protein | 19.4 g |
| Fat | 14.6 g |
| Saturated Fat | 3.92 g |
| Carbohydrates | 0.2 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 88 mg |
| Iron | 0.91 mg |
| Magnesium | 5 mg |
| Phosphorus | 83 mg |
| Potassium | 31 mg |
| Sodium | 67 mg |
| Zinc | 0.69 mg |
| Copper | 0.102 mcg |
| Manganese | 0.0 mg |
| Selenium | 3.6 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.06 mg |
| Riboflavin (Vitamin B2) | 0.2 mg |
| Niacin (Vitamin B3) | 0.4 mg |
| Vitamin B6 | 0.01 mg |
| Folate | 86 mcg |
| Vitamin B12 | 0.47 mcg |
| Vitamin A | 30 mcg |
| Vitamin E | 0.27 mg |
| Vitamin D2 | 0.2 mcg |
Allergen Information
Chick feet are naturally free from common allergens such as gluten, dairy, and soy. However, the preparation method, particularly if cooked with added ingredients like sauces or spices, may introduce allergens. Always check the recipe for added ingredients that could trigger allergies.
Dietary Preferences
Chick feet are suitable for a variety of diets, including:
- High-Protein Diets: Boiled chick feet are a rich source of protein, making them a good choice for individuals looking to increase their protein intake, especially in muscle-building or weight-loss diets.
- Low-Carb and Keto Diets: With only 0.2g of carbohydrates per 100g, chick feet are ideal for low-carb and ketogenic diets.
- Paleo and Whole30: Being a natural, unprocessed food, chick feet fit within paleo and Whole30 diets that focus on whole, unrefined ingredients.
- Gluten-Free: Naturally free from gluten, they can be enjoyed by individuals with gluten sensitivities or celiac disease.
Health Benefits
- Rich in Collagen: Chick feet are a natural source of collagen, which can support joint health, skin elasticity, and overall connective tissue strength. Collagen is known for its ability to help maintain healthy skin, reduce wrinkles, and promote strong, flexible joints.
- High in Protein: The high protein content (19.4g per 100g) makes chick feet an excellent option for those looking to build muscle, improve metabolic health, or increase overall protein intake.
- Mineral-Rich: Chick feet provide an impressive array of minerals like calcium, phosphorus, and zinc, all of which play vital roles in bone health, immune function, and wound healing.
- Low in Carbs: For those following a low-carb or ketogenic diet, chick feet are a great choice due to their minimal carbohydrate content.
Cooking Tips and Advice
- Slow-Cooked Delights: Chick feet are best enjoyed in slow-cooked dishes such as soups, broths, and stews. The slow cooking process allows the collagen and flavors to break down, resulting in tender, flavorful meat.
- Flavor Pairings: Consider pairing chick feet with strong, aromatic flavors such as ginger, garlic, soy sauce, and star anise. These ingredients complement the rich, savory taste of chick feet and help balance their texture.
- Nutrient Extraction: The collagen in chick feet is also beneficial for your skin, hair, and joints. When boiled for extended periods, the collagen leaches into the broth, making it a nutritious addition to soups or stews.
- Seasoning: While chick feet have a mild flavor, they readily absorb the tastes of the herbs, spices, and seasonings you use in cooking. For a simple dish, season with salt, pepper, and a touch of vinegar or soy sauce. Alternatively, create a spicy or savory broth with chilies, lemongrass, or miso.
Conclusion
Boiled chick feet are an excellent, nutrient-dense addition to a variety of dishes, offering substantial protein and mineral content while being low in carbs. They are especially favored in certain cuisines for their collagen-rich benefits, providing a unique texture and depth to soups and broths. Whether you’re seeking a nutrient-packed meal or experimenting with new ingredients, chick feet can be a delicious, healthy choice to include in your culinary repertoire.
