When it comes to weight loss, most people focus on lean meats, vegetables, and whole grains. But have you ever considered chicken feet as a healthy addition to your diet? While they may not be the most conventional choice, chicken feet are rich in protein, collagen, and essential nutrients that can potentially support weight loss.
In this blog, we’ll explore:
✅ The nutritional profile of chicken feet
✅ How chicken feet contribute to weight loss
✅ The benefits of collagen in chicken feet
✅ Healthy ways to cook chicken feet for a diet-friendly meal
✅ FAQs about eating chicken feet for weight loss
If you’re curious about whether chicken feet can be a weight-loss-friendly food, keep reading!
Chicken Feet Nutrition Facts
Before adding chicken feet to your diet, it’s important to understand their nutritional value.
Macronutrients in Chicken Feet (per 100g serving):
- Calories: 150-180 kcal
- Protein: 15-20g
- Fat: 10-15g
- Carbohydrates: 0g
- Collagen: High
Micronutrients in Chicken Feet:
- Calcium – Supports bone health
- Iron – Helps with oxygen transport in the body
- Zinc – Boosts immune function
- Phosphorus – Important for energy production
- Magnesium – Helps with muscle and nerve function
| Nutrient | Amount per 100g |
| Calories | 150-180 kcal |
| Protein | 14-19g |
| Fat | 10-14g |
| Carbohydrates | 0g |
| Collagen | High |
| Calcium | 88mg |
| Iron | 1mg |
Is Chicken Feet High in Protein?
Yes! Chicken feet are packed with collagen-based protein, making them a low-calorie, high-protein option for those looking to maintain muscle mass while losing weight.
Is Chicken Feet High in Fat?
While chicken feet contain some fat, it’s mostly healthy fat that can provide long-lasting energy without spiking blood sugar levels.
How Does Chicken Feet Help with Weight Loss?
1. High Protein Content Promotes Satiety
Since chicken feet contain 15-20g of protein per 100g, they help reduce hunger and keep you feeling full for longer. Protein increases satiety hormones like peptide YY and reduces ghrelin (the hunger hormone), preventing overeating.
2. Collagen Supports Metabolism & Fat Loss
Collagen is not just good for your skin—it can also support weight loss by:
✔ Boosting metabolism – Helps the body burn calories efficiently
✔ Reducing fat accumulation – Improves body composition
✔ Supporting lean muscle mass – More muscle means a higher calorie burn
3. Low in Carbohydrates
Since chicken feet contain zero carbohydrates, they are perfect for low-carb, keto, and paleo diets. A low-carb diet has been linked to faster fat loss and improved insulin sensitivity.
4. Supports Gut Health (Improves Digestion & Absorption)
Collagen and gelatin in chicken feet help repair the gut lining, improving nutrient absorption and reducing bloating, which can make you feel lighter and healthier.
5. Helps Maintain Joint Health During Weight Loss
If you’re following an exercise plan, chicken feet can help reduce joint pain and inflammation thanks to their high collagen and gelatin content. This makes them an excellent post-workout recovery food.
How Many Calories Are in Chicken Feet?
A 100g serving of chicken feet contains approximately 150-180 calories. If prepared with minimal oil and seasonings, it can be a low-calorie, high-protein meal.
Is Chicken Feet Fattening?
Not necessarily! Chicken feet contain healthy fats, which are essential for energy production and hormone regulation. The key is moderation—avoid deep frying them in unhealthy oils.
Best Ways to Cook Chicken Feet for Weight Loss
To keep chicken feet healthy and diet-friendly, opt for low-fat, high-protein cooking methods such as:
1. Chicken Feet Soup for Weight Loss
A light chicken feet broth is packed with collagen, protein, and essential minerals.
Ingredients:
✔ 10 chicken feet (cleaned and peeled)
✔ 6 cups water
✔ 1 onion, chopped
✔ 2 cloves garlic, minced
✔ 1 tsp ginger, grated
✔ Salt and pepper to taste
✔ ½ tsp turmeric (optional)
Instructions:
Boil chicken feet in water for 10 minutes, then discard the water (to remove excess fat).
Add fresh water, onion, garlic, ginger, and seasonings.
Simmer for 2-3 hours until the broth is rich.
Strain and enjoy a nutritious, low-calorie soup!
2. Keto-Friendly Chicken Feet Recipe
For a keto-friendly meal, try stir-frying chicken feet with vegetables.
Ingredients:
✔ 10 chicken feet
✔ 2 tbsp olive oil
✔ 1 tsp soy sauce (or coconut aminos for keto)
✔ ½ cup bell peppers, sliced
✔ ½ cup broccoli florets
✔ 2 cloves garlic, minced
✔ ½ tsp chili flakes
Instructions:
Boil chicken feet for 15 minutes, then drain.
Heat oil in a pan and sauté garlic until fragrant.
Add bell peppers, broccoli, and chicken feet.
Stir in soy sauce and chili flakes for flavor.
Cook for 5 minutes and serve!
Common Mistakes to Avoid
While chicken feet can be a nutritious, low-calorie food, certain cooking methods and portion sizes can make them unhealthy. Here are some mistakes to avoid:
1. Deep Frying Chicken Feet
Fried chicken feet may taste delicious, but they absorb a lot of oil, significantly increasing their calorie and fat content. Instead, opt for boiling, steaming, or roasting.
2. Using High-Sodium Sauces
Many traditional recipes include soy sauce, hoisin sauce, or oyster sauce, which are high in sodium and can cause water retention and bloating. Instead, use low-sodium soy sauce or coconut aminos.
3. Overeating Chicken Feet
While chicken feet are nutritious, eating too many can lead to excess calorie intake. Stick to one serving (100g-150g) per meal to keep calories in check.
4. Ignoring Portion Control in Chicken Feet Broth
Chicken feet broth is packed with collagen but can contain hidden fat. Before consuming, chill the broth and remove the solidified fat layer to keep it light and healthy.
More Healthy Chicken Feet Recipes
Spicy Garlic Chicken Feet (Low-Carb & Keto-Friendly)
A high-protein, low-carb alternative to traditional chicken feet recipes.
Ingredients:
✔ 10 chicken feet (cleaned and peeled)
✔ 1 tbsp olive oil
✔ 2 cloves garlic, minced
✔ ½ tsp chili powder
✔ ½ tsp paprika
✔ 1 tsp lemon juice
✔ Salt & pepper to taste
Instructions:
- Boil chicken feet for 10 minutes, then drain.
- In a pan, heat olive oil and sauté garlic.
- Add chicken feet, chili powder, paprika, salt, and pepper.
- Stir-fry for 5-7 minutes until slightly crispy.
- Drizzle with lemon juice before serving.
💡 Tip: Serve with steamed vegetables for a balanced meal.
Bone Broth with Chicken Feet
This nourishing bone broth is packed with collagen and minerals for gut health and metabolism support.
Ingredients:
✔ 10-15 chicken feet
✔ 8 cups water
✔ 1 onion, quartered
✔ 2 carrots, chopped
✔ 2 celery stalks, chopped
✔ 3 cloves garlic, minced
✔ 1 tbsp apple cider vinegar (helps extract nutrients)
✔ 1 tsp salt
✔ ½ tsp turmeric (anti-inflammatory)
Instructions:
- Place chicken feet in a large pot and cover with water.
- Add vinegar and let sit for 30 minutes (this helps extract collagen).
- Add onion, carrots, celery, garlic, salt, and turmeric.
- Bring to a boil, then reduce heat and simmer for 4-6 hours.
- Strain the broth and enjoy warm!
💡 Tip: Drink one cup daily for gut health, improved digestion, and appetite control.
FAQs
1. How Often Can I Eat Chicken Feet for Weight Loss?
You can eat chicken feet 2-3 times per week as part of a balanced diet.
2. Are Chicken Feet Keto-Friendly?
Yes! Since chicken feet contain zero carbs, they are a perfect addition to a keto or low-carb diet.
3. Is Chicken Feet High in Cholesterol?
Chicken feet contain some cholesterol, but since they are low in saturated fat, they are unlikely to negatively impact cholesterol levels when eaten in moderation.
4. Can Chicken Feet Help Reduce Belly Fat?
While chicken feet alone won’t target belly fat, they provide high-quality protein and collagen, which can support muscle maintenance and fat loss when combined with a healthy diet and exercise.
5. What Are the Best Spices to Use with Chicken Feet for Weight Loss?
To enhance the fat-burning properties of chicken feet, use:
✔ Turmeric – Anti-inflammatory and metabolism-boosting
✔ Ginger – Aids digestion and supports weight loss
✔ Cayenne Pepper – Boosts metabolism
✔ Garlic – Supports fat-burning and immune health
Final Verdict: Is Chicken Feet Good for Weight Loss?
YES! Chicken feet can be an excellent addition to a weight-loss-friendly diet due to their high protein, collagen, and low-carb content.
Key Takeaways:
✔ Rich in protein – Helps reduce hunger and maintain muscle mass.
✔ High in collagen – Supports metabolism, gut health, and joint function.
✔ Low-calorie option – Can be part of a healthy, balanced diet.
✔ Zero carbohydrates – Perfect for keto, paleo, and low-carb diets.
✔ Best cooking methods – Boiling, steaming, stir-frying, or making bone broth.
However, avoid deep-frying and high-sodium sauces, and always watch your portion sizes to ensure you’re consuming them in a healthy way.