scored 81/100
Chicken is a lean poultry rich in high-quality protein with minimal fat, making it a cornerstone protein source for muscle maintenance and metabolic health.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 81.
Less a 1.0 anti-nutrient penalty (moderate saturated fat).
Chicken has been domesticated for over 8,000 years and remains one of the world's most consumed meats due to its versatility, affordability, and nutritional density. Skinless chicken breast provides approximately 22.5g of complete protein per 100g with minimal saturated fat, making it exceptionally valuable for aging adults seeking to preserve muscle mass and bone density. The protein content supports synthesis of muscle tissue, enzymes, and immune factors—all critical for longevity. Chicken also delivers bioavailable micronutrients including selenium (supports thyroid function and antioxidant defense), B vitamins (energy metabolism), phosphorus (bone health), and potassium (cardiovascular regulation). The high protein-to-calorie ratio makes chicken particularly beneficial for weight management and metabolic health. Unlike red meat, chicken contains lower levels of iron and saturated fat, reducing inflammation markers in some populations. The leucine content in chicken protein triggers mTOR signaling, important for muscle protein synthesis in older adults. Regular consumption supports healthy aging by maintaining lean mass, bone integrity, and metabolic function.
High-quality complete protein containing all essential amino acids, particularly leucine, stimulates muscle protein synthesis and counteracts age-related sarcopenia
Phosphorus and protein work synergistically to support bone mineralization and collagen formation in bone matrix
Selenium content acts as cofactor for glutathione peroxidase and thioredoxin reductase, critical selenoproteins for thyroid hormone metabolism
Protein has highest thermic effect of macronutrients and activates CCK and GLP-1 satiety signaling, reducing overall caloric intake
Skinless chicken contains minimal saturated fat and sodium while providing cardioprotective amino acids and B vitamins for homocysteine regulation
Post-exercise consumption of chicken protein maximizes muscle protein synthesis when mTOR signaling and amino acid uptake are elevated; timing within 1-2 hours post-resistance training is optimal
Breaks a fast
Chicken can be consumed at any meal; however, post-workout timing (particularly after resistance training) and distribution across multiple meals (15-25g per meal) optimizes muscle adaptation and longevity
Per 100 g of the default form. Bars show how much higher or lower chicken is than the average across 24 peer foods in this category. Green means a favorable direction; amber means the opposite.
Chicken is classified as a meat. Chicken is a lean poultry rich in high-quality protein with minimal fat, making it a cornerstone protein source for muscle maintenance and metabolic health.
Chicken scores 81/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin B6, Niacin, Biotin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Yes — it's a high-protein food. A 85 g serving provides about 19.1 g of protein (~38% of the 50 g daily value).
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 85 g serving, chicken is highest in Biotin (~28% DV), Pantothenic Acid (~18% DV), Phosphorus (~15% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 0 g of net carbs (0 g total minus 0 g fiber).
Best after a workout. Post-exercise consumption of chicken protein maximizes muscle protein synthesis when mTOR signaling and amino acid uptake are elevated; timing within 1-2 hours post-resistance training is optimal
A typical serving is around 85 g (~91 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating chicken alongside several other meat sources.
Chicken pairs nicely with: Pair with cruciferous vegetables (broccoli, Brussels sprouts) because their sulfur compounds enhance phase II detoxification enzymes while protein improves nutrient absorption; Combine with citrus (lemon, orange) because vitamin C enhances non-heme iron absorption from chicken and reduces iron-induced oxidative stress; Serve with olive oil-based preparations because monounsaturated fats improve fat-soluble micronutrient bioavailability and add anti-inflammatory polyphenols; Pair with white beans or legumes because amino acid complementarity creates complete protein profile and adds resistant starch for gut health.
Moderate saturated fat.
Encyclopedia entries that supply the same signature nutrients chicken contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients chickencontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.