Can you get collagen from eating chicken feet? The truth about this overlooked protein source

According to Healthline, about 70% of the total protein content in chicken feet is collagen, making them an exceptionally rich source of this vital structural protein. This often-overlooked ingredient is a potent and traditional way to get collagen from eating chicken feet, offering potential benefits for your skin, joints, and overall health.

Quick Summary

Chicken feet are an excellent source of natural collagen, which can be extracted through slow cooking methods like simmering for broth. Collagen from this source may benefit skin and joint health, but preparation methods must be considered for health implications like fat content.

Key Points

• Source of Natural Collagen: Chicken feet are a rich source of natural collagen, with up to 70% of their protein content composed of this vital structural protein.

• Best Extracted in Broth: The most efficient way to extract and make collagen bioavailable from chicken feet is through slow-simmering them for a bone broth, which creates gelatin.

• Supports Skin and Joint Health: The resulting collagen peptides from the broth can contribute to improved skin elasticity and hydration, while also helping to reduce joint pain associated with conditions like osteoarthritis.

• Healthier Preparation is Key: Frying chicken feet can add unhealthy fats and calories. For maximum health benefits, opt for simmering in broth to avoid these drawbacks.

• Rich in Additional Nutrients: Beyond collagen, chicken feet also offer a fair amount of protein, folate, and minerals like calcium and phosphorus.

• Alternatives and Precautions: If consuming chicken feet isn't an option, other bone broths or foods rich in collagen-supporting nutrients (like vitamin C and zinc) can help. Always ensure proper cleaning and be mindful of choking hazards from small bones.

Unveiling the Collagen in Chicken Feet

While often discarded in many Western cultures, chicken feet are a prized ingredient in cuisines worldwide, celebrated for their unique gelatinous texture and nutritional value. This is largely due to their high concentration of collagen, the most abundant protein in the human body, which is essential for the structure and function of skin, bones, tendons, and ligaments. Primarily composed of skin, cartilage, tendons, and bones, chicken feet contain a natural and highly concentrated form of collagen that, when prepared correctly, can be a valuable dietary addition.

How Cooking Releases Collagen

Unlike consuming collagen supplements, which contain pre-hydrolyzed collagen peptides, obtaining collagen from chicken feet requires cooking to break down the tough connective tissues. This process transforms the insoluble collagen into gelatin, a degraded form that is more easily digested and absorbed by the body.

To effectively extract the maximum amount of collagen, a long and slow cooking process is required, typically in the form of bone broth. The prolonged simmering action, often aided by an acid like apple cider vinegar, helps to break down the bones and cartilage, releasing the gelatin and other beneficial minerals into the liquid. The resulting broth, rich and gelatinous when cooled, is a testament to the collagen extracted from the chicken feet.

Potential Health Benefits of Chicken Feet Collagen

• Skin health: Regular intake of collagen is associated with improvements in skin elasticity, hydration, and a reduction in wrinkles. Consuming collagen from food sources like chicken feet can help supplement the body's natural collagen production, which declines with age.
• Joint pain relief: Research suggests that consuming collagen can help stimulate tissue regeneration in joints, potentially reducing symptoms associated with osteoarthritis, such as pain and stiffness. Studies on individuals with knee pain have shown marked improvement with daily collagen consumption.
• Bone loss prevention: Long-term collagen intake may help increase bone mineral density and reduce bone degradation, particularly in populations at higher risk for osteoporosis. Since collagen is a major component of bone mass, supplementing can help strengthen bones.
• Gut health: The gelatin extracted during the cooking process can support digestive health by soothing the gut lining and improving nutrient absorption.

Comparing Chicken Feet with Supplements

To better understand the differences between natural food sources and processed supplements, consider the following comparison:

Feature	Collagen from Chicken Feet (Bone Broth)	Collagen Supplements (Peptides)
Source	Natural, whole food source (cartilage, bones, skin)	Processed and purified from animal parts (often bovine, marine, or chicken)
Form	Extracted as gelatin (degraded collagen) through cooking	Pre-hydrolyzed into smaller, easy-to-absorb peptides
Digestibility	Highly digestible once broken down into gelatin through cooking	Generally easier to digest due to pre-processing
Convenience	Requires preparation time (long simmering)	Ready to mix into hot or cold beverages and foods
Cost	Often a very affordable ingredient	Can be significantly more expensive than whole food sources
Nutrients	Provides a mix of minerals (calcium, phosphorus, magnesium) alongside gelatin	Primarily provides isolated collagen peptides

The Downsides and How to Address Them

While the benefits are clear, it's important to consider potential drawbacks and best practices for consumption:

• Fat and cholesterol: When deep-fried, chicken feet's fat and calorie content can significantly increase, potentially negating health benefits. Excessive consumption of deep-fried preparations can also contribute to increased cholesterol levels. Opting for healthier methods like simmering for broth is recommended.
• Cleanliness and contamination: Proper cleaning is crucial, as chicken feet can be exposed to bacteria and other contaminants. Always wash thoroughly and, if necessary, blanch the feet before cooking.
• Choking hazard: The small bones in chicken feet pose a choking risk, especially for children and the elderly. When preparing broth, straining is necessary to remove all bone fragments before serving.

Other Sources of Collagen or Collagen-Supporting Nutrients

If chicken feet are not an option, other animal parts can provide collagen, including bone broth made from beef or fish, as well as fish skin. For non-animal alternatives, foods that support the body's natural collagen production are essential. These include citrus fruits, berries, and green leafy vegetables rich in Vitamin C, as well as nuts and legumes containing minerals like zinc and copper.

Conclusion

So, can you get collagen from eating chicken feet? The answer is a resounding yes. Chicken feet are a highly concentrated and natural source of collagen that can be extracted effectively through slow-cooking methods like simmering for a bone broth. The resulting broth provides the body with gelatin, which is broken down into amino acids that support skin elasticity, joint health, and strong bones. While this traditional food source offers a powerful nutritional punch, it's crucial to prepare chicken feet healthily by boiling them and addressing potential issues like fat content, cleanliness, and choking hazards. For those seeking alternatives, bone broth from other animals or plant-based foods that support natural collagen synthesis are excellent options.

For more in-depth information on collagen and its dietary sources, the National Institutes of Health provides excellent resources on nutritional science and research.

• For further reading on the structural and functional aspects of collagen, you can consult research indexed by the National Institutes of Health (NIH).

Keypoints

• High Collagen Content: Chicken feet contain a high concentration of natural collagen, with up to 70% of their protein being collagen.
• Extract via Broth: The most effective way to obtain this collagen is by slow-cooking the feet in a bone broth, which converts the collagen into digestible gelatin.
• Supports Skin and Joints: The gelatin in chicken feet broth can provide amino acids that support skin health and help reduce joint pain.
• Consider Healthier Preparation: While often fried, simmering chicken feet for broth is a healthier method that avoids excessive fat and cholesterol.
• Bioavailability and Alternatives: The body must break down food collagen into smaller components. If not opting for chicken feet, other bone broths or collagen-supporting nutrients from plants are alternatives.
• Safety First: Proper cleaning and careful handling of small bones are necessary to ensure a safe and hygienic eating experience.

FAQs

Q: How much collagen can you actually absorb from chicken feet? A: When chicken feet are slow-cooked, their collagen is converted into gelatin, which your body can digest and absorb efficiently. The amino acids and peptides released are used by the body to build and repair its own connective tissues.

Q: Is eating fried chicken feet a good way to get collagen? A: While fried chicken feet contain collagen, the deep-frying process adds unhealthy trans fats and calories, which may counteract the potential health benefits. Simmering for broth is a far healthier option.

Q: How do I make chicken feet broth to maximize the collagen? A: To make a nutrient-rich broth, clean the feet thoroughly, then simmer them in a pot with water and a tablespoon of apple cider vinegar for several hours. The vinegar helps draw the collagen and minerals out of the bones.

Q: Are there any downsides or health risks to eating chicken feet? A: Yes, potential downsides include high fat and cholesterol content, especially with certain cooking methods, and a choking hazard due to the small bones. Ensuring cleanliness and proper preparation is also important.

Q: What is the difference between collagen from chicken feet and powdered collagen supplements? A: Collagen from chicken feet is a whole food source that your body processes into gelatin. Powdered supplements, often made from hydrolyzed collagen (peptides), are pre-broken down for faster absorption. Chicken feet also offer a wider range of vitamins and minerals.

Q: What are good alternatives to chicken feet for dietary collagen? A: Other natural sources include bone broth made from beef or fish, fish skin, and egg whites. For plant-based support, consume foods rich in Vitamin C, zinc, and copper to help your body produce its own collagen.

Q: Is the collagen from chicken feet beneficial for both skin and joints? A: Yes, multiple studies and a significant body of anecdotal evidence suggest that the collagen derived from chicken feet can support both skin health (elasticity and hydration) and joint health (reducing pain and stiffness).

Citations

• Healthline. "Chicken Feet: Nutrition, Benefits, and Downsides." healthline.com, October 19, 2020.
• super-stek.pl. "Chicken feet rich in collagen, perfect for broths." super-stek.pl, October 28, 2024.
• IPB University. "IPB University Professor: Chicken Feet Are Rich in Collagen, but Need to Be Consumed Wisely." ipb.ac.id, June 18, 2025.
• Knorr. "The Health Benefits of Eating Chicken Feet." knorr.com.ph.
• Went Here 8 This. "Chicken Feet Bone Broth." wenthere8this.com, February 29, 2024.
• Healthline. "Collagen vs. Gelatin: Which to Choose?" healthline.com, September 25, 2020.
• Universitas Muhammadiyah Surabaya. "It's Danger of Too Frequent Consumption of Chicken Feet." um-surabaya.ac.id.
• Healthline. "Chicken Feet: Nutrition, Benefits, and Downsides." healthline.com, October 19, 2020.
• Tariq Halal Meats. "Top Seven Health Benefits of Eating Chicken Feet." tariqhalalmeats.com, January 17, 2025.
• Healthline. "Chicken Feet: Nutrition, Benefits, and Downsides." healthline.com, October 19, 2020.
• Healthline. "Chicken Feet: Nutrition, Benefits, and Downsides." healthline.com, October 19, 2020.
• IPB University. "IPB University Professor: Chicken Feet Are Rich in Collagen, but Need to Be Consumed Wisely." ipb.ac.id, June 18, 2025.
• OP2 Labs. "Bone Broth and Other Foods High in Collagen." op2labs.com, December 01, 2021.
• IPB University. "IPB University Professor: Chicken Feet Are Rich in Collagen, but Need to Be Consumed Wisely." ipb.ac.id, June 18, 2025.
• Ally's Kitchen. "Best Chicken Feet Bone Broth." allyskitchen.com.
• Farmhouse on Boone. "Chicken Feet Bone Broth." farmhouseonboone.com, March 01, 2024.
• Instagram. "Who Should Avoid Eating Chicken Feet." instagram.com, August 28, 2025.
• Healthline. "Eating Chicken Feet: All You Need to Know." healthline.com, October 19, 2020.
• Tariq Halal Meats. "Top Seven Health Benefits of Eating Chicken Feet." tariqhalalmeats.com, January 17, 2025.
• Healthline. "Chicken Feet: Nutrition, Benefits, and Downsides." healthline.com, October 19, 2020.
• National Institutes of Health (NIH). "Characterization of Low-Molecular-Weight Collagen from..." pmc.ncbi.nlm.nih.gov.
• super-stek.pl. "Chicken feet rich in collagen, perfect for broths." super-stek.pl, October 28, 2024.

Frequently Asked Questions

How much collagen can you absorb from chicken feet?

When chicken feet are slow-cooked, their collagen is converted into gelatin, which your body can digest and absorb efficiently. The amino acids and peptides released are then used by your body to build and repair its own connective tissues.

Is eating fried chicken feet a good way to get collagen?

While fried chicken feet contain collagen, the deep-frying process adds unhealthy trans fats and increases the calorie count, potentially negating the potential health benefits. Simmering them for broth is a much healthier option.

How do I make chicken feet broth to maximize the collagen?

To make a nutrient-rich broth, thoroughly clean the feet, then simmer them in a pot with water and a small amount of apple cider vinegar for several hours. The vinegar helps to draw the collagen and minerals out of the bones and cartilage.

Are there any health risks to eating chicken feet?

Potential health risks include high fat and cholesterol content, especially with frying, and a choking hazard from the small bones. Proper cleaning is also essential to avoid bacterial contamination.

What is the difference between collagen from chicken feet and powdered collagen supplements?

Collagen from chicken feet is a whole food source that your body processes into gelatin. Powdered supplements, typically containing hydrolyzed collagen peptides, are pre-broken down for potentially faster absorption. Chicken feet also offer other nutrients not found in isolated supplements.

What are some good alternatives to chicken feet for dietary collagen?

Other sources of animal collagen include bone broth made from beef or fish, as well as fish skin. You can also boost your body's natural collagen production by consuming foods rich in Vitamin C, zinc, and copper, such as citrus fruits, leafy greens, and nuts.

Is the collagen from chicken feet beneficial for both skin and joints?

Yes. Research and anecdotal evidence suggest that the collagen derived from chicken feet can support both skin health (promoting elasticity and hydration) and joint health (potentially reducing pain and stiffness).