What Makes Chicken Unhealthy? Understanding the Risks

January 12, 2026 •

3 min read

According to the Centers for Disease Control and Prevention (CDC), an estimated 1 million Americans get sick from eating contaminated poultry every year. While often touted as a healthy protein source, certain aspects of chicken consumption can carry significant health risks, many of which are overlooked by consumers.

Quick Summary

Factors such as preparation methods, processing, bacterial contamination, and saturated fat content can make chicken unhealthy. Unsafe cooking and handling can lead to foodborne illnesses, while high-heat cooking and certain processed products carry risks like carcinogens and excess sodium.

Key Points

Foodborne Illness: Raw and undercooked chicken can carry dangerous bacteria like Salmonella and Campylobacter, requiring proper handling and cooking to an internal temperature of 165°F.
Unhealthy Preparation: Deep-frying and excessive grilling add significant unhealthy fats and calories, and can create carcinogens like HCAs and PAHs.
Processed Products: Processed chicken, including deli meat and nuggets, often contains high levels of sodium, preservatives, and potential carcinogens like nitrites.
Saturated Fat Content: Certain cuts and cooking methods, such as eating the skin or dark meat, significantly increase the saturated fat content of chicken.
Antibiotic Resistance: The overuse of antibiotics in poultry farming contributes to the development of antibiotic-resistant bacteria, which poses a risk to human health.
Cross-Contamination: Improper handling of raw chicken, including washing it, can spread bacteria throughout the kitchen and increase the risk of illness.
Overall Diet: The unhealthiness of chicken often depends on the overall context of the diet, as heavy consumption and poor preparation can outweigh any nutritional benefits.

The Dangers of Contaminated and Undercooked Chicken

One of the most immediate and significant health risks associated with chicken is foodborne illness. Raw chicken is a common carrier of harmful bacteria, most notably Salmonella and Campylobacter. These pathogens can cause severe gastrointestinal distress, including fever, abdominal cramps, and diarrhea. Proper handling and cooking are critical to mitigate this risk, yet mistakes are common.

Cross-Contamination and Improper Handling

Many home cooks make the mistake of washing raw chicken before cooking. The U.S. Department of Agriculture (USDA) advises against this practice because it spreads bacteria to sinks, countertops, and other kitchen surfaces, a process known as cross-contamination. The only way to eliminate bacteria is to cook the chicken to the correct internal temperature.

Safe Handling Practices
- Store raw chicken on the bottom shelf of your refrigerator to prevent juices from dripping onto other foods.
- Use a separate cutting board and utensils for raw chicken.
- Wash hands thoroughly with soap and water after handling raw poultry.
- Cook chicken to an internal temperature of 165°F (74°C) to kill all harmful bacteria.

Unhealthy Preparation and Cooking Methods

The way chicken is prepared and cooked plays a huge role in its nutritional profile and safety. While lean, skinless chicken breast is healthy, many popular cooking methods and recipes add large amounts of unhealthy fat, calories, and other harmful compounds.

High-Heat Cooking and Carcinogens

Cooking chicken at very high temperatures, such as grilling or frying, can produce carcinogenic compounds. Specifically, heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) can form when meat is cooked until charred or blackened. Studies have linked high consumption of well-done meat to an increased risk of certain cancers, including colorectal cancer.

The Problem with Fried and Breaded Chicken

Fried chicken and items like nuggets or tenders are high in calories, carbohydrates, and unhealthy fats due to the breading and deep-frying process. Excessive intake of these high-fat, high-calorie foods can contribute to weight gain, heart disease, and increased cholesterol levels. The high sodium content in many fast-food and pre-packaged versions also poses a risk for hypertension.

Processed Chicken and Its Additives

Many chicken products available in stores are heavily processed, such as chicken lunch meat, sausages, and patties. The processing techniques used to preserve and flavor these products often introduce chemical compounds that have been linked to significant health issues.

Preservatives and Other Chemicals

Processed meats often contain nitrites and nitrates to prevent bacterial growth and preserve color. These compounds can react in the body to form N-nitroso compounds, which are known carcinogens. The World Health Organization (WHO) has classified processed meat as a Group 1 carcinogen, indicating strong evidence that it can cause cancer. Many processed chicken products are also high in sodium, contributing to high blood pressure.

Comparison of Healthy vs. Unhealthy Chicken Options


Feature	Healthy Chicken Option	Unhealthy Chicken Option
Cut	Skinless, boneless chicken breast	Chicken skin, fatty dark meat
Preparation	Baking, grilling (avoiding char), poaching, air-frying	Deep-frying, char-grilling
Processing	Whole, fresh cuts from reputable sources	Processed lunch meat, nuggets, sausages
Additives	Minimally seasoned with natural spices	High in sodium, preservatives, and other chemicals
Fat Content	Low in saturated fat	High in saturated and unhealthy fats

The Problem of Antibiotics in Poultry Farming

Intensive poultry farming often involves the use of antibiotics to promote growth and prevent disease. This widespread use contributes to the global problem of antibiotic resistance, where bacteria evolve to withstand the drugs designed to kill them. While the direct impact on consumers is debated, consuming meat raised with antibiotics can expose humans to drug-resistant bacteria, making infections harder to treat.

Conclusion

While chicken can be a healthy part of a balanced diet, its potential to be unhealthy is significant and varied. From bacterial contamination and cross-contamination risks to the harmful compounds created during high-heat cooking, and the unhealthy additives found in processed products, there are many pitfalls to avoid. The key to mitigating these risks lies in choosing whole, unprocessed cuts, opting for healthier cooking methods like baking or poaching, and practicing meticulous food safety in the kitchen. By being mindful of preparation and sourcing, consumers can enjoy chicken's nutritional benefits without the associated dangers. For more comprehensive food safety guidance, the CDC's food safety pages offer essential advice on preparing and storing poultry safely.

Frequently Asked Questions

No, not all chicken is unhealthy. The healthiness depends heavily on the cut, preparation method, and whether it is processed. Skinless, boneless breast, when baked or grilled without charring, is a lean, high-protein food. Unhealthiness stems from choices like deep-frying, heavy processing, and unsafe handling.

The unhealthiest part of a chicken is typically the skin, which is high in saturated fat and calories. Certain toxic substances can accumulate in the chicken's lungs, head, and feet, so these parts should be avoided. Additionally, fatty dark meat is higher in calories than lean white meat.

Yes, washing raw chicken is not recommended by the USDA because it can cause harmful bacteria like Salmonella to spread via splashing water to other foods, utensils, and surfaces in your kitchen through cross-contamination.

Cooking methods like deep-frying add excessive fat and calories, while high-heat methods such as charring on a grill can form carcinogens. Healthier methods include baking, poaching, steaming, or air-frying, which minimize added fats and avoid forming harmful compounds.

Yes, chicken nuggets and deli meats are often highly processed. They can contain unhealthy additives like nitrites and large amounts of sodium, which are linked to various health risks, including cancer and high blood pressure.

The use of antibiotics in poultry farming can lead to antibiotic-resistant bacteria. If humans consume contaminated chicken with these bacteria, it can make resulting infections more difficult and costly to treat.

To choose healthier chicken, opt for whole, fresh cuts like skinless breast. Look for labels indicating organic or antibiotic-free, as these ensure higher animal welfare standards and fewer chemical exposures. Check for added sodium solutions in the ingredients.