What are the pros and cons of chicken?

December 28, 2025 •

5 min read

According to the National Chicken Council, chicken is one of the most widely consumed meats globally due to its versatility and nutritional profile. But beyond its popularity, what are the pros and cons of chicken for your health and well-being? This article will provide a balanced perspective on integrating this poultry into your diet.

Quick Summary

This article examines the nutritional benefits, such as high protein and essential vitamins, alongside the potential health risks, including foodborne illness and cholesterol concerns. It also explores comparative values against other protein sources, providing a comprehensive overview for informed dietary decisions.

Key Points

High-Quality Protein: Chicken is an excellent source of high-quality, complete protein, which is essential for building muscle and supporting weight management due to its satiety-boosting effects.
Rich in Micronutrients: It provides key vitamins like B12 and niacin, and minerals such as selenium and phosphorus, which support energy metabolism, brain function, and bone health.
Food Safety Risks: Raw chicken can be contaminated with bacteria like Salmonella and Campylobacter, requiring careful handling and cooking to an internal temperature of 165°F (74°C) to prevent foodborne illness.
Cholesterol and Fat: Depending on the cut and preparation, chicken can contribute saturated fat and cholesterol. High-heat cooking methods can also create carcinogenic compounds.
Healthier Preparation is Key: Baking, grilling, or poaching lean, skinless cuts of chicken is healthier than frying or eating processed products, which are higher in unhealthy fats and sodium.
Diversify Your Protein Intake: While beneficial, chicken should be part of a diverse diet that includes other protein sources like fish and plant-based options to ensure a broad spectrum of nutrients and reduce potential risks.
Antibiotic Resistance Concerns: The widespread use of antibiotics in commercial chicken farming contributes to antibiotic resistance, a public health concern that can be transferred to humans.

The Nutritional Powerhouse: Benefits of Chicken

Chicken is a staple protein source in many diets, and for good reason. When prepared healthily, it offers a wealth of nutritional advantages that support overall bodily function.

High-Quality Protein for Muscle and Weight Management

Chicken, especially lean cuts like the breast, is an excellent source of high-quality protein containing all nine essential amino acids. This protein is crucial for building and repairing muscle tissue, which is particularly beneficial for athletes and older adults looking to prevent muscle mass loss. Additionally, protein-rich meals promote satiety, helping you feel full for longer and supporting weight management goals.

Essential Vitamins and Minerals

Beyond protein, chicken provides a range of essential micronutrients vital for health. It's a good source of B vitamins, particularly niacin (B3) and vitamin B12, which are important for energy metabolism and brain function. It also contains selenium, a powerful antioxidant that supports the immune system, and phosphorus, which is essential for bone health.

Versatility and Accessibility

From grilled and baked to stir-fried, chicken can be prepared in countless ways to fit various cuisines and dietary preferences. Its widespread availability and affordability also make it a practical protein source for many households globally.

The Potential Downsides and Risks of Chicken Consumption

Despite its benefits, consuming chicken also comes with certain considerations and potential health risks that should be carefully managed.

Risk of Foodborne Illness

One of the most significant risks associated with chicken is the potential for bacterial contamination, primarily with Salmonella and Campylobacter. Improper handling or undercooking can lead to food poisoning, affecting millions of people annually. Thorough cooking to an internal temperature of at least 165°F (74°C) is essential to kill these harmful pathogens.

Cholesterol and Saturated Fat Content

While often considered a healthier alternative to red meat, chicken, particularly with the skin on or in darker cuts like thighs and wings, contains saturated fat and cholesterol. A 2019 study in the American Journal of Clinical Nutrition found that both red and white meat can increase LDL (“bad”) cholesterol levels to a similar extent when compared with plant-based protein sources. Deep-frying chicken significantly increases its unhealthy fat content.

Antibiotic Resistance Concerns

Factory-farmed poultry often receives antibiotics to promote growth and prevent disease. The overuse of antibiotics in animal agriculture contributes to the development of antibiotic-resistant bacteria, which can be transferred to humans. Some studies have also linked specific E. coli strains found in poultry to human infections, including urinary tract infections (UTIs).

The Health Risks of Processed Chicken

Processed chicken products, such as nuggets, patties, and deli meats, often contain high levels of sodium, unhealthy fats, and preservatives. Regular consumption of these products negates the health benefits of lean chicken and can contribute to weight gain and cardiovascular issues.

Carcinogenic Compounds from High-Heat Cooking

Cooking chicken at high temperatures, such as grilling or charring, can produce heterocyclic amines (HCAs), carcinogenic compounds linked to an increased risk of certain cancers. A study published in Nutrients also suggested a link between high poultry consumption (over 300g per week) and an elevated risk of mortality from gastrointestinal cancers.

Comparison: Chicken vs. Other Protein Sources


Feature	Lean Chicken Breast	Salmon	Beef Steak	Plant-Based Protein (e.g., Tofu)
Protein Quality	High-quality, complete protein, good for muscle growth.	High-quality, complete protein with omega-3 fatty acids.	High-quality, complete protein, rich in iron.	Variable; many sources are incomplete and require combining.
Fat Content	Very lean, especially skinless breast, with low saturated fat.	Contains healthy monounsaturated and omega-3 fats; can be higher in overall fat.	Can be high in saturated fat depending on the cut.	Generally very low in fat; fats are typically unsaturated.
Micronutrients	Excellent source of B vitamins, selenium, phosphorus.	Rich in omega-3s, vitamin D, and B12.	Good source of iron, zinc, and B12.	Often high in fiber, minerals, and antioxidants, but nutrient profile varies widely.
Cardiovascular Impact	Lower saturated fat than many red meats; healthier for the heart when lean.	Heart-healthy due to high omega-3 fatty acid content.	Can increase LDL cholesterol if high in saturated fat.	Cholesterol-free and rich in fiber, promoting heart health.
Environmental Impact	Shorter life cycle and lower emissions compared to beef.	Varies by farming methods; open-net pens can cause pollution.	High environmental impact due to land use and methane emissions.	Generally the lowest environmental footprint.
Preparation Risks	Foodborne illness from contamination if undercooked.	Risk of contaminants like mercury depending on sourcing.	Requires proper cooking to prevent bacterial illness.	Low risk of foodborne illness; requires basic preparation.

How to Eat Chicken Safely and Healthily

To maximize the health benefits of chicken and minimize the risks, consider these tips:

Choose lean cuts: Opt for skinless, boneless chicken breast, which is the leanest cut with the least saturated fat.
Prepare healthily: Bake, grill, poach, or stir-fry your chicken rather than deep-frying. Use herbs and spices for flavor instead of relying on high-fat marinades.
Ensure proper cooking: Always cook chicken to an internal temperature of 165°F (74°C) to eliminate harmful bacteria like Salmonella and Campylobacter.
Avoid cross-contamination: Prevent raw chicken juices from coming into contact with other foods, and thoroughly wash all utensils, cutting boards, and hands after handling raw poultry.
Limit processed chicken: Reduce your intake of processed chicken products like nuggets, deli meats, and pre-packaged meals due to their high sodium and fat content.
Embrace variety: Integrate a diverse range of protein sources into your diet, including fish, legumes, and other plant-based options, to ensure a wide spectrum of nutrients.

Conclusion

Chicken offers significant nutritional advantages, including high-quality protein, essential vitamins, and minerals, making it a valuable component of a healthy diet. However, its consumption is not without potential drawbacks, notably the risk of foodborne illness, concerns over cholesterol, and carcinogenic compounds from high-heat cooking. By being mindful of preparation methods, choosing lean cuts, and practicing safe food handling, you can enjoy chicken's benefits while effectively mitigating its risks. Moderation and dietary diversity remain key to a balanced approach to this popular protein.

For more information on food safety and handling, a helpful resource is the U.S. Centers for Disease Control and Prevention's guide on chicken and food poisoning.

Frequently Asked Questions

Yes, lean, skinless chicken breast is excellent for weight loss because it is high in protein and low in calories and fat. The protein helps increase satiety, making you feel fuller for longer and reducing overall calorie intake.

The healthiest cooking methods for chicken are baking, grilling, poaching, or stir-frying, as these require little to no added fat. These methods help preserve the nutritional value without adding excess calories or unhealthy fats.

To prevent food poisoning, always cook chicken thoroughly to an internal temperature of 165°F (74°C). Also, prevent cross-contamination by keeping raw chicken separate from other foods and washing all surfaces and utensils that have touched it.

A 2019 study suggested that both white meat like chicken and red meat can raise LDL ('bad') cholesterol levels when compared to plant-based proteins. Choosing lean, skinless cuts and avoiding high-fat cooking methods can help manage this risk.

Organic chicken is raised without antibiotics, which can help mitigate the risk of consuming antibiotic-resistant bacteria. However, the nutritional content is often similar, so focus on preparation method and lean cuts regardless of the source.

Cooking chicken at high temperatures, especially grilling or charring, can form heterocyclic amines (HCAs), which are carcinogenic compounds. Moderating intake and opting for lower-heat cooking methods can reduce exposure to these compounds.

Yes, chicken is a complete protein, meaning it contains all nine essential amino acids that the human body needs. These amino acids are crucial for muscle repair, growth, and overall bodily functions.