Poultry
Chicken
A lean, high-protein poultry meat essential for muscle building and low-carb diets.
A widely consumed lean meat derived from domesticated chickens, prized for its high protein content, culinary versatility, and compatibility with various dietary patterns.
protein-dense animal food
Typical serving · 112g
Common varieties · breast, thigh, drumstick, wing, ground chicken
Overall context score across nutrition, safety, and diet fit
At a glance
Quick facts
Simple indicators based on nutrition, processing, and diet fit.
The story
What makes it unique
Chicken is a high-quality animal protein with fast digestion and high bioavailability. Skinless breast is extremely lean, providing essential amino acids with minimal fat. It lacks carbohydrates and dietary fiber, resulting in a zero glycemic impact but requires plant foods for sustained satiety and gut microbiome support.
Varieties: breast · thigh · drumstick · wing · ground chicken
Per 100g
Nutrition breakdown
Macro balance and key metrics at a glance.
Energy
Density 1.65 kcal/g
Protein
Carbs
Fat
Fiber
Sugar
0 g
Sodium
74 mg
Potassium
256 mg
Glycemic index
0
Glycemic load
0
Water content
65%
Standout compounds
Nutrient highlights
Protein
highSupports muscle growth, repair, and satiety
Niacin (Vitamin B3)
highConverts food into energy and supports nervous system function
Selenium
moderateActs as an antioxidant and supports thyroid health
Vitamin B6
moderateAids in amino acid metabolism and red blood cell creation
Wellness map
Health scores & processing
NOVA processing scale
minimally processed · Whole food
Raw chicken is a whole, unadulterated animal food, though commercial packaging may include added saline or broth solutions which increase processing.
Diet compatibility
- Weight loss
- Muscle gain
- Diabetes
- Gut health
- Low carb
- High protein
- Heart health
Relative standing
Food rankings
Qualitative ranks compared to similar whole foods.
- Satietyexcellent
- Blood sugarexcellent
- Nutrient densitygood
- Fitness fuelexcellent
- Processing qualityexcellent
Eat with confidence
Food safety profile
Raw chicken frequently carries Salmonella and Campylobacter. Safe consumption requires strict hygiene and thorough cooking to eliminate pathogens.
Evidence confidence 95%
- Pesticideslow
- Antibioticsmoderate
- Heavy metalslow
- Contaminationhigh
Watch for
- salmonella
- campylobacter
Safer choices
Organic or antibiotic-free air-chilled chicken reduces contamination and antibiotic exposure risks.
Prep tips
Never wash raw chicken to avoid spreading bacteria via splashing. Cook to an internal temperature of 165°F (74°C).
Routine antibiotic use in industrial poultry farming contributes to antimicrobial resistance.
Deep dive
Health analysis
How this food may fit different goals and preparation choices.
Weight loss
Skinless chicken breast is highly effective for weight loss due to its high protein content and low energy density, which maximizes satiety per calorie.
Blood sugar
Contains zero carbohydrates, resulting in no glycemic spike. Protein can actually help stabilize blood sugar when paired with carbohydrates.
Fitness & energy
Provides complete, fast-digesting protein rich in leucine, making it optimal for post-workout muscle protein synthesis.
Gut health
Easily digestible and low in residue, but lacks prebiotic fiber. Must be paired with vegetables to support a healthy gut microbiome.
Processing quality
Whole cuts are minimally processed. Pre-marinated or injected chicken may contain high sodium and additives.
Food safety
High risk for bacterial contamination when raw. Requires careful handling and complete cooking to eliminate pathogens.
Common mistakes
Overcooking breast until dry, eating breaded or fried versions which add excessive calories and unhealthy fats, and washing raw chicken.
Best preparation
Baking, grilling, poaching, or air-frying retain leanness while keeping the meat moist without adding excess fat.
Practical guide
Best use cases
When and how this food fits real eating patterns.
post-workout recovery
Fast-digesting leucine-rich protein stimulates muscle protein synthesis after exercise.
weight loss meal prep
High protein and low calorie content make it a staple for weekly meal preparation to control hunger.
low-carb and keto diets
Zero carbohydrates allow easy integration into strict low-carb meal plans.
Balance sheet
Pros & cons
Upsides
- Extremely high protein-to-calorie ratio
- Zero carbohydrates
- Rich in B vitamins and selenium
- Highly versatile for cooking
- Very filling and promotes satiety
Trade-offs
- Raw poultry requires strict food safety handling
- Breast meat can easily dry out if overcooked
- Industrial farming raises antibiotic resistance concerns
- Lacks dietary fiber
Fit check
Who is it for?
Great match
- muscle gain
- weight loss
- low-carb diets
- diabetics
- post-workout recovery
Consider alternatives
- vegans and vegetarians
- those with alpha-gal syndrome
- low-phosphorus diets
Side by side
How it compares
Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.
This food
Chicken
VS95% alike
Compare with
Turkey Breast
Turkey breast is slightly lower in calories and higher in some B vitamins, but both are top-tier lean proteins.
Turkey breast edges out chicken breast slightly for lower calories, but both are excellent lean proteins for weight loss and muscle building.
This food
Chicken
VS90% alike
Compare with
Chicken Thigh
Thighs are higher in fat and calories but more forgiving to cook and juicier.
Chicken breast wins for weight loss due to lower calories, while thighs provide more flavor and satiety from higher fat content.
This food
Chicken
VS75% alike
Compare with
Beef Sirloin
Beef is higher in iron and B12 but contains more saturated fat and calories.
Chicken is leaner and better for cutting fat, while beef sirloin offers more iron and zinc for overall nutrient density.
This food
Chicken
VS80% alike
Compare with
Pork Tenderloin
Pork tenderloin is nearly as lean as chicken breast with a slightly different vitamin profile.
Chicken and pork tenderloin are both highly lean, but chicken breast has a slight edge in protein density per calorie.
This food
Chicken
VS65% alike
Compare with
Salmon
Salmon provides essential omega-3 fatty acids but is significantly higher in calories and fat than chicken breast.
Chicken is better for low-calorie diets, while salmon is superior for heart health and omega-3 intake.
This food
Chicken
VS60% alike
Compare with
Tofu
Tofu contains fiber and phytonutrients but less protein per calorie compared to chicken.
Chicken provides much more protein per calorie, while tofu offers fiber and plant-based benefits for gut health.
This food
Chicken
VS70% alike
Compare with
Shrimp
Shrimp is lower in calories but also lower in protein density and higher in cholesterol.
Shrimp is lower in calories, but chicken breast provides more protein and better satiety for muscle gain and meal prep.
This food
Chicken
VS75% alike
Compare with
Eggs
Eggs are highly versatile and nutrient-dense but higher in fat and cholesterol than chicken breast.
Chicken breast is leaner for weight loss, while eggs offer more healthy fats and micronutrients like choline.
This food
Chicken
VS65% alike
Compare with
Cottage Cheese
Cottage cheese provides slow-digesting casein protein, while chicken provides fast-digesting protein.
Chicken is a zero-carb lean protein, whereas cottage cheese offers slow-digesting casein but contains some lactose sugar.
This food
Chicken
VS55% alike
Compare with
Lentils
Lentils are rich in fiber and slow-digesting carbs, while chicken is a zero-carb complete protein.
Chicken provides pure protein without carbs, while lentils offer fiber and complex carbohydrates for sustained energy and gut health.
Common questions
FAQ
Answers aligned with how people search for this food.
Is chicken good for weight loss?
Yes, skinless chicken breast is excellent for weight loss because it is very high in protein and low in calories and fat, helping you feel full longer.
How many calories are in a chicken breast?
A typical 6-ounce cooked skinless chicken breast contains about 280 calories, though this varies slightly based on exact weight and preparation.
Is chicken breast healthier than chicken thigh?
Chicken breast is lower in calories and fat, making it better for weight loss. Chicken thighs are higher in fat and calories but stay moister and offer more iron and zinc.
Can diabetics eat chicken?
Yes, chicken contains zero carbohydrates and will not spike blood sugar. It is a safe and healthy protein choice for diabetes management.
Why should you not wash raw chicken?
Washing raw chicken spreads bacteria like Salmonella and Campylobacter around your sink and kitchen surfaces. Cooking to 165°F kills bacteria safely.
Does chicken have carbohydrates?
No, plain chicken is a zero-carbohydrate food, making it ideal for ketogenic and low-carb diets.
What is the healthiest way to cook chicken?
Baking, grilling, poaching, and air-frying are the healthiest methods because they keep fat content low without adding extra calories from oil or breading.
How much protein is in 100g of chicken?
There are approximately 31 grams of protein in 100 grams of cooked skinless chicken breast.
Transparency
Data confidence
Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.
Nutrition data
Health analysis
Food safety
Comparisons