Chicken
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.
Variants (18)
Nutrition · per ~85 g serving · ≈ a palm-sized piece (~3 oz)
- Phosphorus182.7 mg15% DV
- Potassium280.6 mg6% DV
- Magnesium22.3 mg5% DV
- Zinc0.56 mg5% DV
- Sodium55.9 mg2% DV
- Iron0.30 mg2% DV
- Copper0.00 mg<1% DV
- Calcium3.3 mg<1% DV
- Cholesterol61.8 mg
- Monounsaturated Fat0.31 g
- Saturated Fat0.30 g
- Polyunsaturated Fat0.25 g
- Trans Fat0.01 g
- Glutathione~13 mg
Score · 81/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin B678% DV
- Niacin44% DV
- Selenium26% DV
- Riboflavin23% DV
- Vitamin B1221% DV
Overview
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.
Health Benefits (5)
- Supports muscle mass preservation and lean tissue maintenancestrongHigh-quality complete protein containing all essential amino acids, particularly leucine, stimulates muscle protein synthesis and counteracts age-related sarcopenia
- Promotes bone health and skeletal integritystrongPhosphorus and protein work synergistically to support bone mineralization and collagen formation in bone matrix
- Supports thyroid function and metabolic ratemoderateSelenium content acts as cofactor for glutathione peroxidase and thioredoxin reductase, critical selenoproteins for thyroid hormone metabolism
- Enhances satiety and supports weight managementstrongProtein has highest thermic effect of macronutrients and activates CCK and GLP-1 satiety signaling, reducing overall caloric intake
- Reduces cardiovascular risk compared to processed meatsmoderateSkinless chicken contains minimal saturated fat and sodium while providing cardioprotective amino acids and B vitamins for homocysteine regulation
Food Pairings
- ·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
Practical Tips
- ·Choose skinless breast or thigh meat; thighs contain more selenium and iron but slightly more fat, making them suitable for post-workout recovery
- ·Store raw chicken at 40°F (4°C) for maximum 2 days or freeze at 0°F (-18°C) for up to 9 months; always use separate cutting boards to prevent cross-contamination
- ·Poach or grill chicken rather than frying to minimize oxidized lipids and advanced glycation end products (AGEs) that promote inflammation
- ·Prepare chicken with bone broth cooking methods to extract additional collagen, glycine, and minerals that support joint and gut health
- ·Portion to 100-150g per meal for optimal mTOR activation without excessive caloric load; distribute protein intake across 3-4 meals for enhanced muscle protein synthesis
Optimal Timing
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
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
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other meats
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.
What people ask about chicken
What is chicken?
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.
Is chicken healthy?
Chicken scores 81/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin B6, Niacin, Selenium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is chicken high in protein?
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).
Is chicken high in fiber?
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in chicken?
In a 85 g serving, chicken is highest in Phosphorus (~15% DV).
Is chicken keto-friendly?
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).
When is the best time to eat chicken?
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
How much chicken should I eat?
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.
What pairs well with chicken?
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.
Supplements that mirror Chicken's nutrient profile
Encyclopedia entries that supply the same signature nutrients chicken contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Chicken
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.