Is it better not to eat chicken?: Weighing the pros and cons for a healthier diet

October 15, 2025 •

4 min read

According to the CDC, approximately 1 million people get sick each year from eating contaminated poultry. This fact, along with ethical and environmental concerns, leads many people to ask: Is it better not to eat chicken? While chicken is a common source of lean protein, the answer isn't simple and depends on individual health, lifestyle, and values.

Quick Summary

The decision to eat chicken involves balancing its nutritional benefits, such as high protein, with potential risks like foodborne illness and unhealthy preparation methods. Sustainable and ethical considerations also play a role, with many opting for plant-based alternatives to diversify nutrients.

Key Points

Nutritional Value: Lean chicken is a high-quality protein source rich in B vitamins and selenium, which can aid in muscle growth and weight management.
Health Risks: Unhealthy cooking methods like frying, processed chicken products, and potential bacterial contamination (Salmonella, Campylobacter) are significant health concerns associated with chicken consumption.
Antibiotic Resistance: The overuse of antibiotics in industrial poultry farming contributes to the public health issue of antibiotic-resistant bacteria, which can be passed to humans.
Plant-Based Alternatives: A wide range of plant-based proteins like tofu, lentils, and beans offer cholesterol-free, fiber-rich, and ethical alternatives to chicken.
Sustainable Choices: Weighing the pros and cons requires considering not only personal health but also the environmental and animal welfare impacts of poultry farming practices.
Dietary Diversity: To prevent nutrient deficiencies, experts recommend a varied protein intake, including both animal and plant sources, rather than relying on chicken as the sole protein.

Navigating the Nutritional Pros and Cons of Chicken

Chicken has long been a staple in diets worldwide, often lauded as a healthier alternative to red meat. Its versatility and high protein content make it an attractive option for many. However, a comprehensive look at the issue reveals a more nuanced picture, with significant health, environmental, and ethical considerations that might influence a person's dietary choices.

The Health Benefits: Why Many Still Eat Chicken

For many, chicken remains a cornerstone of a healthy diet due to its nutritional profile. It is a complete protein, meaning it contains all nine essential amino acids necessary for muscle growth, repair, and overall body function. A 3.5-ounce serving of skinless chicken breast offers a significant amount of protein with a relatively low-calorie count, making it beneficial for weight management.

Beyond protein, chicken is a good source of several vital nutrients, including:

B Vitamins: Niacin, B6, and B12 are crucial for energy production, brain function, and DNA synthesis.
Minerals: It provides essential minerals like selenium, which supports the immune system, and phosphorus, which is important for strong bones.
Choline: This nutrient is important for brain development and function, particularly during pregnancy.

For those looking to build muscle or maintain a healthy weight, lean chicken breast can be a very effective food source. When cooked healthily by methods like grilling, baking, or steaming, it can be a low-fat component of a balanced meal.

The Health Risks: Reasons to Consider Alternatives

Despite its benefits, consuming chicken is not without potential downsides. Several factors contribute to the argument that it may be better not to eat chicken, or at least to moderate its consumption and be mindful of sourcing and preparation.

Foodborne Illness and Contamination

One of the most significant risks is foodborne illness. Raw and undercooked chicken can be contaminated with harmful bacteria, most notably Salmonella and Campylobacter. The CDC estimates that approximately 1 million people get sick each year from contaminated poultry. The risk extends beyond eating undercooked meat; improper handling can lead to cross-contamination in the kitchen, affecting other foods and surfaces.

The Issue of Antibiotic Resistance

Industrial poultry farming often involves the routine administration of antibiotics to prevent disease among closely confined animals. This widespread use contributes to the growing public health crisis of antibiotic resistance, where bacteria evolve to withstand treatments. These resistant bacteria can then be transferred to humans through consumption of poultry products, making subsequent infections more difficult to treat.

Unhealthy Preparation and Processed Products

While lean chicken breast is low in fat, its nutritional value plummets when prepared unhealthily. Frying adds excessive calories, carbs, and unhealthy fats. Additionally, many processed chicken products, like lunch meat and nuggets, are loaded with added sodium and preservatives to extend shelf life and enhance flavor. High intake of these processed options is linked to various health problems.

Dietary Monotony and Nutrient Gaps

As highlighted by experts, relying solely on chicken for protein can lead to nutrient gaps. A varied diet incorporating a mix of animal and plant-based proteins is recommended to ensure a broad spectrum of nutrients. Substituting other protein sources, like fatty fish, can provide essential omega-3 fatty acids that chicken lacks.

Ethical and Environmental Impact

Beyond personal health, the decision to eat chicken is intertwined with broader ethical and environmental concerns.

Animal Welfare

Most chicken consumed today comes from intensive factory farming, where birds are raised in cramped, unsanitary conditions. These practices raise significant animal welfare concerns. Chickens are selectively bred for rapid growth, which often leads to health problems like heart issues and an inability to walk.

Environmental Footprint

While often promoted as more eco-friendly than red meat, chicken production still carries a substantial environmental impact. Large-scale operations contribute to water pollution through waste runoff and rely on grain and corn feed, which are typically produced via monocropping, a practice detrimental to soil health.

Comparing Chicken to Plant-Based Alternatives

For those considering reducing or eliminating chicken from their diet, a wide array of plant-based alternatives are available, each with distinct nutritional benefits.

Nutritional Comparison: Chicken vs. Plant-Based Proteins


Feature	Chicken (Lean Breast)	Plant-Based Protein (e.g., Tofu, Lentils)
Protein Quality	Complete protein source.	Some are complete (soy), while others require combining with other foods to provide all essential amino acids (e.g., lentils and rice).
Cholesterol	Contains dietary cholesterol.	Cholesterol-free.
Saturated Fat	Low in lean breast, but higher in other cuts and when skin is included.	Very low or non-existent.
Fiber	No dietary fiber.	Rich source of fiber, essential for digestive health and satiety.
Micronutrients	Good source of B vitamins, selenium, and phosphorus.	Varies widely; sources like lentils provide iron and folate, while nuts provide healthy fats and minerals.
Contaminants	Risk of foodborne illness (Salmonella, Campylobacter). Risk of antibiotic-resistant bacteria.	Generally low risk of foodborne illness; no risk of antibiotic resistance from plant sources.

Making an Informed Decision

So, is it better not to eat chicken? The decision is not a simple yes or no but rather a personal one based on a careful evaluation of the evidence. For those who choose to continue eating chicken, selecting lean cuts, removing the skin, and using healthy cooking methods like baking or grilling can mitigate some health risks. Prioritizing proper food safety to prevent foodborne illness is also crucial.

However, for individuals with specific health concerns, ethical convictions regarding animal welfare, or a desire to reduce their environmental impact, there are many compelling reasons to reduce or eliminate chicken consumption in favor of plant-based proteins. The key is to ensure dietary diversity to avoid nutrient deficiencies, no matter the choice. Focusing on a well-balanced dietary pattern, rather than a single food item, is the most effective strategy for long-term health.

Choosing a varied protein intake from both animal and plant sources, and being mindful of how food is sourced and prepared, will always lead to the most healthful and sustainable outcomes. For further guidance on constructing a balanced eating plan, consult resources like the Dietary Guidelines for Americans.

Frequently Asked Questions

Lean chicken is often considered a healthier alternative to red meat because it contains less saturated fat. However, some research suggests that lean cuts of both chicken and red meat can have similar effects on biomarkers like cholesterol. Ultimately, the healthiest option depends on the cut, preparation method, and overall diet.

The primary food safety risks associated with chicken are contamination with bacteria such as Salmonella and Campylobacter. These bacteria can cause foodborne illness if the chicken is undercooked or if its juices contaminate other foods through improper handling.

Yes, the widespread use of antibiotics in intensive poultry farming to prevent disease contributes to the development of antibiotic-resistant bacteria. These bacteria can potentially be transferred to humans, making infections more difficult to treat.

Excellent plant-based alternatives include tofu, tempeh, seitan, lentils, beans, and chickpeas. These options provide protein, fiber, and a variety of other nutrients, often with less saturated fat and no cholesterol.

While eating chicken every day is not inherently harmful, experts recommend a varied protein intake to ensure a broad spectrum of nutrients. Relying on a single protein source can lead to nutrient gaps, such as a lack of healthy fats or fiber.

Research has shown that both lean white meat and lean red meat can raise LDL ("bad") cholesterol compared to plant-based proteins. For those concerned about heart health, plant-based proteins are a cholesterol-free option.

To cook chicken more healthily, choose methods like baking, grilling, steaming, or stir-frying instead of deep-frying. Removing the skin can also reduce saturated fat content. Using olive oil and seasoning with herbs and spices can add flavor without excess fat or sodium.