Meat

Chicken

Health
ScoreA

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.

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Why Chicken scores 81

Nutrient density35

Protein quality14

Fiber content0

Healthy fats5

Bioactive compounds8

Glycemic impact10

Top nutrients

% Daily Value per 3 oz (85 g)

Vitamin B6 66%Niacin 38%Biotin 28%Selenium 22%Riboflavin 20%

Nutrition

per_100g

108

Calories

22.5g

Protein

Carbs

1.9g

Fat

Fiber

Health benefits

Supports muscle mass preservation and lean tissue maintenance

strong evidence

High-quality complete protein containing all essential amino acids, particularly leucine, stimulates muscle protein synthesis and counteracts age-related sarcopenia

Promotes bone health and skeletal integrity

strong evidence

Phosphorus and protein work synergistically to support bone mineralization and collagen formation in bone matrix

Supports thyroid function and metabolic rate

moderate evidence

Selenium content acts as cofactor for glutathione peroxidase and thioredoxin reductase, critical selenoproteins for thyroid hormone metabolism

Enhances satiety and supports weight management

strong evidence

Protein has highest thermic effect of macronutrients and activates CCK and GLP-1 satiety signaling, reducing overall caloric intake

Reduces cardiovascular risk compared to processed meats

moderate evidence

Skinless chicken contains minimal saturated fat and sodium while providing cardioprotective amino acids and B vitamins for homocysteine regulation

Pairs well 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

Practical tips

·Best timing: post-workout
·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