Poultry

Nutrition per ~85 g · a palm-sized piece (~3 oz)

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

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 71.

Less a 2.0 anti-nutrient penalty (high saturated fat).

What it feeds primary sources only

Systems

Pathways

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

Pairs 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
• Pair with turmeric and black pepper because curcumin's anti-inflammatory effects complement poultry's protein for post-exercise recovery

In the kitchen

• 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%

When to eat it post 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

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.