Are There Any Downsides to Eating Chicken? A Look at the Potential Risks

December 1, 2025 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), poultry products are frequently contaminated with harmful germs, contributing to numerous foodborne illnesses each year. While chicken is a dietary staple, it is prudent to ask, are there any downsides to eating chicken that could impact long-term health?

Quick Summary

This article explores the potential health risks associated with chicken consumption, including exposure to pathogens, carcinogens from cooking, cholesterol concerns, and the impact of antibiotic use in poultry farming.

Key Points

Foodborne Illness Risks: Improperly handled chicken can cause severe food poisoning from bacteria like Salmonella, Campylobacter, and E. coli.
Carcinogens from Cooking: High-temperature cooking methods, such as grilling and frying, can produce carcinogenic compounds like HCAs and PhIP, linked to an increased cancer risk.
Hidden Cholesterol Concerns: Some research suggests white meat chicken can raise LDL cholesterol as much as red meat, especially depending on the cut and preparation method.
Antibiotic Resistance Threat: The widespread use of antibiotics in the poultry industry contributes to the development of drug-resistant bacteria, posing a significant public health problem.
Risk of Nutritional Imbalance: Over-relying on chicken as the sole protein source may lead to nutrient gaps, as a varied diet with other protein types is essential for overall health.
Potential Increased Mortality Risk: Newer research suggests a potential link between high poultry consumption (over 300g/week) and an increased risk of early death, particularly from gastrointestinal cancers.

The Hidden Dangers: Foodborne Pathogens

Raw and undercooked chicken can harbor dangerous bacteria, posing a significant risk of foodborne illness. While proper cooking and hygiene eliminate these threats, mishandling can lead to severe sickness. The potential for cross-contamination is a serious concern, as bacteria can easily spread from raw chicken to other foods, utensils, and surfaces.

Campylobacter, Salmonella, and E. coli

Campylobacter: A leading cause of bacterial foodborne illness, Campylobacter infection can result in diarrhea, cramping, abdominal pain, and fever. Studies indicate a notable increase in reported cases linked to poultry products.
Salmonella: Another common culprit, Salmonella contamination in poultry can lead to fever, diarrhea, and cramps. High levels of Salmonella have been found in retail chicken products.
E. coli and UTIs: Research has established a link between certain strains of E. coli found in retail chicken and urinary tract infections (UTIs) in humans. This poses an additional health risk, with some strains showing resistance to antibiotics.

The Challenge of Antibiotic Resistance

The poultry industry's extensive use of antibiotics has fueled a rise in antibiotic-resistant bacteria. These drug-resistant infections can be more difficult and costly to treat in humans. Consumers seeking to minimize this risk may choose chicken labeled as 'raised without antibiotics'. The World Health Organization (WHO) has recognized the overuse of antibiotics in animal agriculture as a significant global health threat.

Cooking Methods and Carcinogenic Compounds

While cooking chicken thoroughly is essential to kill bacteria, certain high-heat methods can produce harmful compounds. Heterocyclic amines (HCAs) and PhIP, a specific federally recognized carcinogen, are formed when meat is exposed to direct high heat, such as grilling or pan-frying.

Factors that increase carcinogen formation:

Longer cooking times
Higher internal temperatures
Greater degree of surface browning or charring
Cooking with the skin on

The Cholesterol and Fat Conundrum

Chicken is often promoted as a healthier alternative to red meat, but this perception requires careful consideration. A study in the American Journal of Clinical Nutrition found that white meat chicken increased LDL ('bad') cholesterol levels to a similar extent as red meat, compared to plant-based proteins.

Saturated Fat Content: The total fat and saturated fat content in chicken varies greatly by cut and cooking method. While skinless chicken breast is lean, dark meat (thighs, legs) and the skin contain significantly more fat. Deep-frying or cooking in excess oil can dramatically increase saturated fat, contributing to higher cholesterol and weight gain.

Dietary Imbalance and Overconsumption

Even healthy food can be detrimental if consumed to the exclusion of others. Relying on chicken as a sole protein source can lead to nutritional deficiencies. A varied diet, incorporating other protein sources, is crucial for obtaining a full spectrum of nutrients. A recent study indicated a potential link between high poultry consumption (over 300g per week) and increased mortality risk, particularly from gastrointestinal cancers.

Comparison: Chicken vs. Plant-Based Proteins

To understand the full dietary picture, it is helpful to compare the nutritional profiles of chicken and alternative protein sources. This table provides a basic comparison of a cooked, skinless chicken breast versus a portion of lentils.


Feature	Skinless Chicken Breast (100g)	Cooked Lentils (100g)
Protein	~31g	~9g
Fiber	0g	~8g
Saturated Fat	~1g	~0.1g
Cholesterol	~85mg	0mg
Foodborne Risk	High (if not properly handled)	Low
Associated Carcinogens	Potential (with high-heat cooking)	None
Antibiotic Issues	Yes (concerns exist with standard farming)	No
Overall Balance	Can lead to nutrient gaps if over-relied upon	Offers diverse micronutrients and fiber

Conclusion: Practice Moderation and Prioritize Safety

While chicken is a valuable source of lean protein, it is not without its downsides. From the risk of foodborne pathogens like Salmonella and E. coli to potential carcinogen formation from high-heat cooking and the wider societal issue of antibiotic resistance, there are important considerations for every consumer. Relying on a single protein source can also result in dietary imbalances. For optimal health, it is wise to consume chicken in moderation, ensure proper preparation, and vary your protein intake with other sources, such as fish, legumes, and nuts. This balanced approach helps minimize risks while reaping the nutritional benefits of a diverse diet.

For more information on the health impacts of poultry, consult resources like the Physicians Committee for Responsible Medicine.

How to Mitigate Chicken's Health Downsides

To enjoy chicken safely and healthfully, follow these guidelines:

Always cook chicken to a minimum internal temperature of 165°F (74°C) to kill bacteria.
Use separate cutting boards and utensils for raw chicken to prevent cross-contamination.
Wash hands thoroughly after handling raw poultry.
Use healthier cooking methods like baking, poaching, or steaming instead of high-heat grilling or frying to minimize carcinogen formation.
Remove the skin before cooking to reduce saturated fat and calorie content.
Incorporate a variety of protein sources into your diet to ensure a full spectrum of nutrients.

Frequently Asked Questions

Yes, eating chicken every day, especially as your primary protein, can lead to nutrient deficiencies and potential risks from overconsumption. Experts recommend including a variety of protein sources, both animal and plant-based, for a more balanced diet.

To reduce the formation of carcinogenic compounds like HCAs and PhIP, opt for healthier, lower-temperature cooking methods such as baking, poaching, steaming, or stewing instead of high-heat grilling or frying. Avoid charring the meat.

While often viewed as heart-healthy, chicken can raise LDL ('bad') cholesterol, similar to red meat, when compared with plant-based protein sources. The effect is more pronounced with fatty cuts and high-fat cooking methods, so removing the skin and avoiding frying can help.

The overuse of antibiotics in poultry can cause bacteria to develop resistance to the drugs. If these resistant bacteria are transferred to humans, they can cause infections that are difficult, costly, and sometimes impossible to treat.

Yes. The CDC estimates millions of foodborne illnesses annually from contaminated poultry products, and bacteria like Salmonella and Campylobacter are commonly found in raw chicken. Proper handling and cooking are critical for prevention.

Yes, many plant-based protein sources like lentils, beans, tofu, and nuts are excellent alternatives, providing protein, fiber, and other vital nutrients with zero cholesterol. Fish and other lean meats can also offer nutritional variety.

Always use separate cutting boards and utensils for raw chicken. Wash your hands thoroughly with hot, soapy water before and after handling. Store raw chicken on the bottom shelf of your refrigerator to prevent juices from dripping onto other foods.

Yes, the type of chicken (e.g., breast vs. thigh) and whether it's skinless affects its nutritional profile. Skinless breast is the leanest option. Moreover, choosing chicken raised without antibiotics can reduce exposure to drug-resistant bacteria.