Is Chicken Good for You? Nutrition, Benefits, and Tips

Chicken is one of the most widely consumed sources of protein worldwide. It's relatively cheap, versatile, and healthy compared to other meats. Not to mention, chickens have less of an impact on the environment than other animals like cows and pigs. 

It’s also generally considered to be healthy. It’s known to be high in protein, a key macronutrient that provides your body’s building blocks. Protein isn’t just important for building muscle; it provides the amino acids necessary to support all other processes in your body, like immune response, hormonal signaling, growth and development, and wound healing, to name a few. That said, lots of research points to plant-based proteins being a healthier macronutrient source.¹

Chicken might be known for its protein content, but it has lots more to offer, too. It’s one of the healthier meats, which means it might be one of the best ways to get vitamins and minerals found in high amounts only in animal products, such as collagen, heme iron, B12, zinc, and EPA and DHA omega-3 fatty acids.

However, whether chicken is healthy involves more than its nutritional profile; it encompasses factors like the quality of the chicken consumed, how it is prepared, and potential risks such as antibiotic use and contamination. You also have to consider what foods it will replace when you add chicken to your diet.

In this article, we’ll take a look at the nutritional profile of chicken, the health benefits of eating chicken, and the potential drawbacks to help you decide how chicken should play a role in your diet.

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What Are the Health Benefits of Chicken?

Chicken is a popular choice among health-conscious individuals, and for good reason. Chicken’s most notable health benefit might be its high protein-to-fat ratio. Compared to some other meats, chicken is lower in unhealthy fats and has a high amount of high-quality protein which provides amino acids–the building blocks for your body. It’s also high in a variety of vitamins and minerals like B vitamins, choline, phosphorus, and selenium. Here are some of the health benefits that chicken may provide:

‍Can improve your mood

As a high-protein food, chicken helps regulate blood sugar levels, preventing mood swings associated with energy crashes. Additionally, it contains important vitamins and minerals, such as B vitamins and tryptophan, which are linked to the production of serotonin—a neurotransmitter that contributes to feelings of happiness and relaxation. The presence of omega-3 fatty acids in certain chicken preparations can also support brain health and emotional stability. While chicken alone isn't a cure-all for mood disorders, incorporating it into a balanced diet might contribute to overall mental health and emotional resilience.

May improve cognitive function 

For those who are pregnant, choline is important for the development of their baby’s neural tubing, and research has shown that higher choline intake during pregnancy is associated with cognitive benefits in babies. Choline may also help prevent cognitive decline in older adults. Chicken is one of the richest sources of this mineral, with a 3-ounce serving giving you 20% of your recommended daily intake.^{2, 3}

Vitamin B12 might also be important for brain development during pregnancy and long-term cognitive health. Research has shown that Vitamin B12 deficiency is associated with cognitive impairment and that supplementation can improve symptoms. For example, one study found a strong association between deficiency in Vitamin B12 and low scores on a cognitive performance test across a wide range of ages. However, absorption of Vitamin B12 declines with age, so older adults are at even more risk of deficiency.^{4, 5}

Reduces the risk of heart disease

Lean chicken breast is low in saturated fats and high in essential nutrients like protein, vitamins B6 and B12, and niacin, which are important for heart health. Dark meat has about twice the amount of fat as the white meat of chicken. However, most of the fat in dark meat is unsaturated. This makes chicken leg, thigh, and drumstick healthier than red meat like pork, lamb, and beef. A large body of research shows that processed meats and red meat elevate the risk for cardiovascular disease, while some research has found that white meat, like chicken, has a neutral or preventative effect.⁶

Chicken is also high in essential nutrients like protein, vitamins B6 and B12, and niacin, which help regulate homocysteine levels, an amino acid linked to heart disease when elevated. Chicken also provides omega-3 fatty acids, which have been shown to reduce inflammation and improve blood cholesterol levels, lowering the risk of heart disease. The way chicken is prepared plays a key role in this, though. Opting for grilled, baked, or steamed chicken instead of fried versions further minimizes the intake of unhealthy fats, making chicken a heart-healthy choice.^{7, 8}

Promotes bone and muscle health

Protein is a crucial building block for muscle tissue, aiding in muscle repair and growth, which is particularly important for maintaining muscle mass as you age. Chicken is considered a complete protein, meaning it is a good source of all nine essential amino acids that the body can’t make on its own. Your body needs to get these nine amino acids from foods like chicken to build the proteins that make up your muscle mass.

Chicken is also a good source of phosphorus and calcium, which are vital for maintaining strong bones. Additionally, it provides vitamin B6, which helps in proper protein metabolism, and niacin, which plays a role in muscle energy production.^{9, 10}

Helps you manage your weight

The same characteristics that make chicken good for muscle health also make it beneficial for weight management. The protein-to-calorie ratio of chicken makes it a powerful ally for those on a weight loss journey. Protein intake is a key component of weight loss because it keeps you feeling satiated, so you’ll consume fewer calories long term. It also stabilizes blood glucose, so it could help decrease cravings for sweets and carbs. 

Increasing your protein intake could also help quicken your metabolism because it helps you build and maintain muscle mass. The thermic effect of protein—where the body burns more calories digesting protein compared to fats and carbohydrates—can also contribute to a higher metabolic rate. 

‍May improve skin, nails, hair, and joints

Chicken is a rich source of collagen and the amino acids required to synthesize collagen. Collagen is a key protein that maintains the elasticity and strength of the skin, as well as the integrity of hair and nails. Collagen also supports joint health by maintaining cartilage, reducing joint discomfort, and improving flexibility.¹¹

Additionally, chicken provides vitamins like B6 and niacin, which support cellular repair and regeneration. Certain minerals, such as zinc, also help in wound healing and skin health.^{9, 10}

<div class="pro-tip"><strong>Also Read: </strong><a href=what-are-lean-meats>What Are Lean Meats: Health Benefits, Drawbacks, and More</a></a>.</div>

Chicken Nutrition Facts

The nutritional profile of chicken can vary depending on the cut, cooking method, and whether skin is included. For example, chicken breast has about two more grams of protein per ounce than dark meat, which has over 1 gram more of fat. Here are the nutrition facts for a 3 oz serving of two popular cuts without skin. 3 oz of chicken is about the size of a deck of playing cards or the palm of your hand.

1. Chicken Breast (3 oz, skinless)

Macronutrients

• Calories: 128 kcal
• Protein: 26g
• Fat: 2.7g
• Saturated Fat: 0.6g
• Carbohydrates: 0g
• Fiber: 0g
• Cholesterol: 72mg (24% DV)

Vitamins

• Riboflavin (vitamin B2): 0.2 mg (14% DV)
• Niacin (vitamin B3): 12.3mg (64% DV)
• Pantothenic acid (vitamin B5): 1.5mg (29% DV)
• Vitamin B6: 0.9mg (58% DV)
• Vitamin B12: 0.2mcg (7% DV)

Minerals

• Choline: 52mg (20% DV)
• Copper: 0.03mg (4% DV)
• Iron: 0.4mg (2% DV)
• Phosphorous: 180mg (18% DV)
• Potassium: 220mg (6% DV)
• Selenium: 22.4mcg (44% DV)
• Sodium: 44mg (2% DV)
• Zinc: 0.8mg (5% DV)

2. Chicken Thighs (3 oz skinless)

Macronutrients

• Calories: 164 kcal
• Protein: 20g
• Fat: 6.6g
• Saturated Fat: 2g
• Carbohydrates: 0g
• Fiber: 0g
• Cholesterol: 104mg (35% DV)

Vitamins

• Riboflavin (vitamin B2): 0.2mg (14% DV)
• Niacin (vitamin B3): 9.6mg (64% DV)
• Pantothenic acid (vitamin B5): 1.5mg (29% DV)
• Vitamin B6: 0.9mg (58% DV)
• Vitamin B12: 0.4mcg (17% DV)

Minerals

• Choline: 72mg (13% DV)
• Copper: 0.04mg (5% DV)
• Iron: 0.8mg (5% DV)
• Phosphorous: 162mg (16% DV)
• Potassium: 228mg (5% DV)
• Selenium: 20mcg (36% DV)
• Sodium: 285mg (12% DV)
• Zinc: 1.7mg (11% DV)

Potential Risks of Eating Chicken

Chicken is generally healthy, but like all foods, it’s not a black-and-white matter. There are downsides to consider when choosing whether to include it in your diet.

• Saturated Fat and Cholesterol: One of the reasons why the typical American diet is considered unhealthy is because it is high in meat. Compared to plant-based foods, animal products are higher in saturated fat and cholesterol, which are linked to health issues like heart disease, neurodegenerative diseases, and type 2 diabetes.¹²
• Contamination: Chicken is prone to contamination with bacteria like Salmonella and Campylobacter, which can cause foodborne illnesses if not properly handled or cooked.
• Antibiotic Use: Some chickens are raised with the use of antibiotics, which may contribute to antibiotic resistance in humans, though there is limited research in this area.¹³

A large body of research shows that shifting towards a more plant-based diet is associated with longevity. While chicken offers health benefits, there are significant nutrient trade-offs to consider when deciding whether to replace plants with chicken in your diet.^{1, 14}

Apart from health concerns, individuals might choose not to eat chicken because of concern for animal rights and environmental health. In comparison to most plant-based foods, producing chicken meat is resource-intensive and can contaminate land.

It’s important to note that while chicken may provide key nutrients, it’s not necessary for a healthy diet. Adding other foods can easily incorporate the nutritional components of chicken. Animal products will most likely provide the most similar nutritional profile, but an array of plant-based foods can also be used to fill in the nutritional gaps filled by chicken. Vegans and vegetarians can also use supplements to meet the recommended daily intake of hard-to-get nutrients like collagen, vitamin B12, and iron.

Tips for Healthier Chicken Consumption

Chicken is generally a very healthy food, but when it comes down to it, whether you eat chicken may not be as important to your health as deciding how you eat it when you do. Maximizing the health benefits of chicken involves smart choices regarding its preparation and consumption:

1. Choose baked or grilled chicken instead of fried to minimize unhealthy fat intake.
2. Avoid processed chicken products like nuggets or deli meats that may contain unhealthy additives.
3. Combine chicken with vegetables to increase nutrient diversity in your diet.
4. Choose skinless chicken when possible to reduce calorie and fat intake.

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<div class="pro-tip"><strong>Learn More: </strong><a href=healthy-sides-for-chicken>13 Light & Healthy Side Dishes for Chicken to Include in Your Diet</a>.</div>