scored 73/100
Poultry is a lean, protein-rich animal source providing essential amino acids, B vitamins, and minerals with minimal carbohydrates, making it a cornerstone food 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 73.
Less a 2.0 anti-nutrient penalty (high saturated fat).
Poultry—primarily chicken and turkey—has been a dietary staple across cultures for millennia, valued for its accessibility and nutritional density. Domesticated poultry provides complete protein containing all nine essential amino acids necessary for muscle synthesis, tissue repair, and enzyme production. With 14.7g protein per 100g and a favorable macronutrient profile, poultry supports lean body mass preservation, critical for longevity and metabolic resilience. The meat is rich in B vitamins—particularly niacin (5.3mg per 100g)—which fuel energy metabolism and cellular function. Poultry supplies selenium (15.7mcg), a trace mineral essential for thyroid hormone metabolism and antioxidant defense through glutathione peroxidase. The phosphorus and magnesium content supports bone mineral density and neuromuscular function. Notably, poultry contains less saturated fat than red meat while providing substantial monounsaturated fat (9.3g), supporting cardiovascular health. Emerging evidence suggests poultry's amino acid profile, particularly rich in tryptophan and glycine, may support cognitive function and sleep quality. For longevity-focused nutrition, poultry offers efficient protein delivery with lower environmental footprint than red meat, making it sustainable for long-term dietary adherence.
Complete protein profile with all essential amino acids, particularly leucine, activates mTOR pathway and supports sarcopenia prevention during aging
High niacin content (5.3mg per 100g) facilitates NAD+ synthesis, essential for mitochondrial energy production and cellular repair pathways
Selenium content (15.7mcg) is critical for selenoprotein synthesis, particularly glutathione peroxidase and thioredoxin reductase, reducing oxidative stress
Monounsaturated fat profile (9.3g) and lower saturated fat relative to red meat support endothelial function and healthy lipid profiles
Tryptophan and B6 content support serotonin and GABA production; choline supports acetylcholine synthesis for memory and attention
Post-exercise muscle protein synthesis is maximized within 30-60 minutes after resistance training; poultry's complete amino acid profile optimally stimulates mTOR and muscle repair during this anabolic window
Breaks a fast
While poultry can be consumed anytime, timing it post-workout or with other meals optimizes muscle protein synthesis and metabolic utilization. Consuming with meals enhances mineral absorption via stomach acid and fat-soluble micronutrient uptake.
Per 100 g of the default form. Bars show how much higher or lower poultry is than the average across 24 peer foods in this category. Green means a favorable direction; amber means the opposite.
Poultry is classified as a meat. Poultry is a lean, protein-rich animal source providing essential amino acids, B vitamins, and minerals with minimal carbohydrates, making it a cornerstone food for muscle maintenance and metabolic health.
Poultry scores 73/100 in Formulate, making it a solid 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.
Moderately — it contributes meaningful protein. A 85 g serving provides about 12.5 g of protein (~25% 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, poultry is highest in Vitamin B6 (~39% DV), Niacin (~28% DV), Selenium (~24% DV), Zinc (~15% DV), Calcium (~12% 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 muscle protein synthesis is maximized within 30-60 minutes after resistance training; poultry's complete amino acid profile optimally stimulates mTOR and muscle repair during this anabolic window
A typical serving is around 85 g (~207 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 poultry alongside several other meat sources.
Poultry pairs nicely with: Pair with cruciferous vegetables (broccoli, Brussels sprouts) because their sulfur compounds upregulate Phase 2 detoxification enzymes, enhancing antioxidant capacity; Pair with leafy greens (spinach, kale) because their iron content (non-heme) is enhanced by poultry's heme iron and B vitamins, improving bioavailability; Pair with citrus (lemon, orange) because vitamin C increases selenium absorption and supports collagen synthesis for joint health; Pair with mushrooms (shiitake, oyster) because their beta-glucans work synergistically with poultry's amino acids to support immune resilience.
High saturated fat.
Encyclopedia entries that supply the same signature nutrients poultry contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients poultrycontributes 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.