Nutrition & Health

Chicken plays a vital role in nourishing people around the world. Over the past decade, chicken consumption has surged, with the USDA estimating that Americans will eat a record 104 pounds of chicken per person in 2025—nearly double the consumption of beef and pork. [1]

This is great news for consumers, as chicken is a nutritional powerhouse. Not only is it delicious and affordable, but it also offers a wealth of health benefits. Packed with essential nutrients, chicken provides the fuel our bodies need to thrive, from building muscle to supporting heart health.

Let’s explore the many reasons why chicken is a staple of healthy eating, including its exceptional nutritional profile and the role it plays in a balanced diet.

Health Benefits of Chicken

Chicken is a complete protein, meaning it contains all nine essential amino acids needed for muscle growth, brain function, and overall health. It is also low in fat, sodium, and calories, making it an excellent choice for people of all ages, from pregnancy to later life.

According to the 2020-2025 Dietary Guidelines for Americans, chicken is recognized as a nutrient-dense, lean protein that supports healthy eating patterns for individuals of all ages. It can also be customized to fit different dietary preferences, cultural traditions, and budgets.

Here are some of the top health benefits of including chicken in your diet:

1. Supports Muscle Growth and Maintenance: Protein is the most important nutrient in poultry nutrition, and chicken provides a high-quality source of it. A serving of chicken breast delivers the amino acids your body needs to build and repair muscle. [2]
2. Promotes Heart Health: As a lean protein, chicken supports cardiovascular health by being low in cholesterol and saturated fat. [3]
3. Strengthens Bones: Chicken contains calcium and phosphorus, which are essential for maintaining strong bones. [4]
4. Helps with Weight Management: Low in calories yet high in protein, chicken breast helps keep you full longer, making it a great option for weight loss or maintenance. [5]
5. Provides Essential Micronutrients: Chicken is rich in vitamins and minerals, including B vitamins, potassium, iron, and zinc, which support brain function, energy production, and immune health. [6]

Is Chicken Healthy for You?

Chicken is a nutrient-dense, lean protein that fits into almost every dietary pattern, from the Mediterranean diet to high-protein meal plans. It’s low in calories, rich in protein, and provides essential nutrients like iron, potassium, and choline. [7]

Plus, unlike some other protein sources, chicken is naturally free of carbohydrates and fiber, making it ideal for those with specific dietary restrictions.

Serving Size Matters

When assessing the nutritional value of chicken, serving size is key. A standard serving of chicken breast is about 3.5 ounces, but this can vary depending on your dietary needs. Whether you’re adding chicken to a salad, grilling it for a main course, or incorporating it into a soup, it’s a versatile ingredient that can be portioned to fit any meal.

Dark Meat vs. White Meat: Nutritional Variations

While chicken breast is known for being lean, don’t overlook dark meat cuts like thighs and drumsticks. Dark meat typically contains higher levels of vitamins B6 and B12, as well as minerals like iron and zinc. [8]

It’s also juicy & flavorful, making it a favorite for many consumers.

Chicken Nutrition: Frequently Asked Questions

• How Many Calories Are in Chicken? A 3.5-ounce serving of skinless chicken breast contains
  approximately 165 calories. [9]
• How Much Protein Is in Chicken? Is it a good choice to meet macro needs?
  A standard 3.5-ounce serving of chicken breast provides 31 grams of protein, which is ideal for muscle
  building, repair, and maintenance. For those tracking their macros, this translates to approximately 9 grams
  of protein per ounce. Whether you’re an athlete, a busy parent, or someone looking to meet your daily
  protein needs, chicken breast is an excellent option. See our table below for nutrients by different cut of chicken.
• Does Chicken Cause High Cholesterol? No, chicken breast is low in cholesterol and saturated fat, supporting heart health. [10]
• Is Chicken Lean Protein? Yes, chicken breast is one of the leanest protein sources available.
• Does Chicken Have Iron?: Yes! Chicken, particularly dark meat, contains iron, which is important for oxygen transport in the blood. While white meat chicken contains less iron, it still contributes to your daily intake.[11]
• Does Chicken Have Potassium?: Chicken is a source of potassium, a mineral vital for muscle
  function, fluid balance, and overall health.[12]
• Is Chicken Low in Cholesterol?: Yes, chicken breast is naturally low in cholesterol compared to other protein sources, making it a heart-healthy choice.[13]

Eating Chicken is a healthy choice

From its impressive protein content to its low calorie and fat levels, chicken is a nutrient-dense, lean protein that supports a healthy lifestyle. Whether you’re looking to build muscle, maintain a healthy weight, or simply enjoy a delicious and affordable protein source, chicken is the perfect choice.

As consumers continue to prioritize health, versatility, and value, chicken remains “center of the plate” for millions of families. So, the next time you’re planning a meal, remember that chicken delivers the nutrition you need to live your best life.

[1] https://www.nationalchickencouncil.org/statistic/per-capita-consumption-poultry/

[2] Layman, DK. Dietary Guidelines should reflect new understandings about adult protein needs. Nutrition & Metabolism

[3] Beauchesne-Rondeau E, et al. Plasma lipids and lipoproteins in hypercholesterolemic men fed a lipid-lowering diet containing lean beef, lean fish, or poultry. The American Journal of Clinical Nutrition. 2003;77(3):587-593; Feskens EJ, Sluik D, van Woudenbergh GJ. Meat consumption, diabetes, and its complications. Curr Diab Rep. 2013;13:298–306; Soliman GA. Dietary cholesterol and the lack of evidence in cardiovascular disease. Nutrients. 2018;10(6):780; Wolmarans P, et al. Effects of a prudent diet containing either lean beef and mutton or fish and skinless chicken on the plasma lipoproteins and fatty acid composition of triacylglycerol and cholesteryl ester of hypercholesterolemic subjects. The Journal of Nutritional Biochemistry. 1999;10(10):598-608

[4] 4 U.S. Department of Agriculture (USDA), Agricultural Research Service, Beltsville Human Nutrition Research Center. FoodData Central. fdc.nal.usda.gov.

[5] Leidy HJ, et al. The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition. 2015;101(6):1320S-1329S

[6] Ibid.

[7] National Institutes of Health. Office of Dietary Supplements Fact Sheet:https://ods.od.nih.gov/factsheets/Choline-Consumer/.

[8]U.S. Department of Agriculture (USDA), Agricultural Research Service, Beltsville Human Nutrition Research Center. FoodData Central. fdc.nal.usda.gov.

[9] Ibid.

[10] Beauchesne-Rondeau E, et al. Plasma lipids and lipoproteins in hypercholesterolemic men fed a lipid-lowering diet containing lean beef, lean fish, or poultry. The American Journal of Clinical Nutrition. 2003;77(3):587-593; Feskens EJ, Sluik D, van Woudenbergh GJ. Meat consumption, diabetes, and its complications. Curr Diab Rep. 2013;13:298–306; Soliman GA. Dietary cholesterol and the lack of evidence in cardiovascular disease. Nutrients. 2018;10(6):780; Wolmarans P, et al. Effects of a prudent diet containing either lean beef and mutton or fish and skinless chicken on the plasma lipoproteins and fatty acid composition of triacylglycerol and cholesteryl ester of hypercholesterolemic subjects. The Journal of Nutritional Biochemistry. 1999;10(10):598-608

[11] U.S. Department of Agriculture (USDA), Agricultural Research Service, Beltsville Human Nutrition Research Center. FoodData Central. fdc.nal.usda.gov.

[12] Ibid.

[13] Beauchesne-Rondeau E, et al. Plasma lipids and lipoproteins in hypercholesterolemic men fed a lipid-lowering diet containing lean beef, lean fish, or poultry. The American Journal of Clinical Nutrition. 2003;77(3):587-593; Feskens EJ, Sluik D, van Woudenbergh GJ. Meat consumption, diabetes, and its complications. Curr Diab Rep. 2013;13:298–306; Soliman GA. Dietary cholesterol and the lack of evidence in cardiovascular disease. Nutrients. 2018;10(6):780; Wolmarans P, et al. Effects of a prudent diet containing either lean beef and mutton or fish and skinless chicken on the plasma lipoproteins and fatty acid composition of triacylglycerol and cholesteryl ester of hypercholesterolemic subjects. The Journal of Nutritional Biochemistry. 1999;10(10):598-608