Poultry
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.
Variants (3)
Nutrition · per ~85 g serving · ≈ a palm-sized piece (~3 oz)
- Vitamin B60.66 mg39% DV
- Niacin4.5 mg28% DV
- Vitamin B120.23 mcg10% DV
- Riboflavin0.12 mg9% DV
- Thiamin0.08 mg7% DV
- Vitamin C1.7 mg2% DV
- Folate4.3 mcg1% DV
- Vitamin A38.3 iu<1% DV
- Selenium13.3 mcg24% DV
- Zinc1.6 mg15% DV
- Calcium158.9 mg12% DV
- Phosphorus112.2 mg9% DV
- Copper0.06 mg6% DV
- Iron1.0 mg6% DV
- Magnesium10.2 mg2% DV
- Potassium88.4 mg2% DV
- Sodium34.0 mg1% DV
- Manganese0.02 mg<1% DV
- Cholesterol121.5 mg
- Monounsaturated Fat7.9 g
- Saturated Fat4.0 g
- Polyunsaturated Fat3.9 g
- Choline~128 mg
- Glutathione~13 mg
Score · 69/100
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 B671% DV
- Niacin39% DV
- Selenium29% DV
- Zinc17% DV
- Vitamin B1215% DV
Overview
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.
Health Benefits (5)
- Muscle mass preservation and protein synthesisstrongComplete protein profile with all essential amino acids, particularly leucine, activates mTOR pathway and supports sarcopenia prevention during aging
- Metabolic and energy production supportstrongHigh niacin content (5.3mg per 100g) facilitates NAD+ synthesis, essential for mitochondrial energy production and cellular repair pathways
- Thyroid and antioxidant functionstrongSelenium content (15.7mcg) is critical for selenoprotein synthesis, particularly glutathione peroxidase and thioredoxin reductase, reducing oxidative stress
- Cardiovascular health and healthy agingmoderateMonounsaturated fat profile (9.3g) and lower saturated fat relative to red meat support endothelial function and healthy lipid profiles
- Cognitive function and neurotransmitter synthesismoderateTryptophan and B6 content support serotonin and GABA production; choline supports acetylcholine synthesis for memory and attention
Food Pairings
- ·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
- ·Pair with turmeric and black pepper because curcumin's anti-inflammatory effects complement poultry's protein for post-exercise recovery
Practical Tips
- ·Choose skin-on poultry and consume the skin for added monounsaturated fat and fat-soluble vitamin absorption, contrary to outdated low-fat dietary guidance
- ·Purchase pasture-raised or organically-raised poultry when possible—it contains higher omega-3 fatty acids and lower antibiotic residues than conventional
- ·Cook poultry to 165°F (74°C) internal temperature to ensure pathogen elimination while minimizing formation of advanced glycation end products (AGEs) from overcooking
- ·Incorporate bone broth made from poultry bones to extract collagen, glycine, and minerals for joint and gut health; simmer for 12-24 hours
- ·Prepare poultry with acid-based marinades (vinegar, lemon juice, yogurt) for 30+ minutes before cooking to reduce heterocyclic amine (HCA) formation by up to 90%
Optimal Timing
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
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.
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 poultry is than the average across 24 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about poultry
What is poultry?
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.
Is poultry healthy?
Poultry scores 69/100 in Formulate, making it a moderate 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 poultry high in protein?
Moderately — it contributes meaningful protein. A 85 g serving provides about 12.5 g of protein (~25% of the 50 g daily value).
Is poultry 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 poultry?
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).
Is poultry 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 poultry?
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
How much poultry should I eat?
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.
What pairs well with poultry?
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.
Supplements that mirror Poultry's nutrient profile
Encyclopedia entries that supply the same signature nutrients poultry contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Poultry
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.