ChickenPoultry
112
kcal / 100g
128
kcal / 1 RACC
4 things to watch for
Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.
Nutrition Facts (per 100g)
| Nutrient | Amount | %DV |
|---|---|---|
| Energy (Atwater Specific Factors) | 112.20227kcal | — |
| Protein | 22.525g | 45% |
| Total lipid (fat) | 1.934g | 2% |
| Fatty acids, total saturated | 0.3488g | 2% |
| Cholesterol | 72.73mg | 24% |
| Carbohydrate, by difference | 0g | 0% |
| Sodium, Na | 65.75mg | 3% |
Vitamins & Minerals
Potassium contributes to normal functioning of the nervous system EU register →
Potassium contributes to normal muscle function EU register →
Potassium contributes to the maintenance of normal blood pressure EU register →
Phosphorus contributes to normal energy-yielding metabolism EU register →
Phosphorus contributes to normal function of cell membranes EU register →
Phosphorus contributes to the maintenance of normal bones EU register →
Phosphorus contributes to the maintenance of normal teeth EU register →
Diet Compatibility
- VeganNo
No — Chicken is not vegan.
Based on Open Food Facts ingredient analysis. How we set this
- VegetarianNo
No — Chicken is not vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
- Palm Oil FreeYes
Yes — Chicken is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
- Gluten-FreeYes
Yes — Chicken is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Dairy-FreeYes
Yes — Chicken is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Nut-FreeYes
Yes — Chicken is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
- Soy-FreeYes
Yes — Chicken is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Egg-FreeYes
Yes — Chicken is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- KetoYes
Yes — Chicken is keto-friendly (0 g net carbs per 100g, within the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-CarbYes
Yes — Chicken is low-carb (0 g net carbs per 100g, within the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-SugarUnclear
We can't determine whether Chicken is low in sugar from the available data — worth a quick check against the label before you buy.
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
- High-ProteinYes
Yes — Chicken is high in protein (22.525 g protein per 100g, meets the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
- Low-FatYes
Yes — Chicken is low-fat (1.934 g fat per 100g, within the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
- Low-CalorieNo
No — Chicken is not low-calorie (112.20227 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this
Read the sourced research
Plain chicken is naturally low-FODMAP -- it contains almost no fermentable carbohydrate, per Monash University's testing. Watch the marinade or sauce though: onion or garlic added to a broth, marinade, or seasoning can push an otherwise low-FODMAP chicken product into high-FODMAP territory. [5]
Plain, fresh chicken is naturally gluten-free, per Beyond Celiac. Breaded or floured chicken isn't, and neither is chicken marinated in soy or teriyaki sauce -- both are typically unsafe for celiac disease or gluten sensitivity. [6]
Roasted skinless chicken breast runs about 31g protein and 3.6g fat per 100g, per USDA FoodData Central. Roasted thigh is closer to 24.8g protein and 8.15g fat per 100g -- more fat-forward, which matters if you're tracking keto-style macros. [7]
A genuine IgE-mediated allergy to chicken meat exists, with chicken serum albumin and parvalbumin identified as the key allergens. People allergic to chicken often react to turkey too, and sometimes to duck or goose. [8]
Health Benefits
A pooled analysis of six US cohort studies found each extra two weekly servings of poultry was linked to about a 4% higher cardiovascular disease risk, with no significant link to overall mortality. Researchers flagged that the cardiovascular signal may reflect fried chicken or the skin rather than the meat itself, since cooking method wasn't tracked consistently across the pooled studies. [1]
Poultry consumption is linked to a lower risk of metabolic syndrome, according to a Frontiers in Nutrition review by Guo and colleagues. Red meat -- processed or not -- showed the opposite pattern in the same review, associated with higher metabolic syndrome risk. [2]
Limited randomized-trial evidence found that using lean, unprocessed chicken as the main dietary protein had neutral-to-beneficial effects on body weight and composition, per a Nutrients review by Connolly and colleagues. The same trials showed neutral-to-beneficial effects on cardiovascular and type 2 diabetes risk factors, though no trials have specifically tested processed chicken or poultry on these outcomes.
High-heat cooking methods used for chicken -- frying, grilling, high-temperature roasting -- can form compounds like heterocyclic aromatic amines, PAHs, and advanced glycation end-products. Some studies link these compounds to worse cardiometabolic outcomes. [3]
Storage & Buying Tips
Raw chicken keeps 1-2 days in the fridge at 40°F or below, per USDA. Frozen raw whole chicken stays best quality for about a year; frozen parts last around 9 months.
Cooked chicken leftovers keep 3-4 days refrigerated, or about 4 months in the freezer.
Cook every cut to a minimum internal temperature of 165°F, checked with a food thermometer. Pink meat at 165°F can still be safe -- it's a heat-stable hemoglobin reaction that shows up more in young birds or smoked/grilled chicken, so color alone isn't a reliable doneness check. [4]
Frequently Asked Questions
Can pregnant women eat chicken liver?
Guidance is split, so this is more of a judgment call than a flat yes or no. One common recommendation skips liver entirely during pregnancy, since it's unusually concentrated in preformed vitamin A, and too much of that nutrient early in pregnancy is linked to a higher risk of birth defects.
Other guidance allows a small weekly portion -- roughly 75g of chicken liver -- starting after 14 weeks. Whichever amount you choose, cook it to a safe 165°F throughout, since undercooked liver carries the same Salmonella and Campylobacter risk as any other chicken cut, for anyone eating it, pregnant or not. [9]
Can you get a true food allergy to chicken?
Yes, though it's uncommon -- this is a real IgE-mediated reaction, not just sensitivity, triggered by specific proteins in the muscle itself. Reactions range from hives and stomach upset up to anaphylaxis in severe cases.
Don't confuse it with "bird-egg syndrome," which is a completely different mechanism: an inhaled reaction to bird feathers or droppings that happens to cross-react with egg yolk, not chicken meat at all. [8]
How much chicken can you eat every day safely?
There's no chicken-specific daily cap in mainstream nutrition guidance -- it works through overall protein targets instead. The 2025-2030 Dietary Guidelines for Americans put the general adult range at roughly 1.2 to 1.6 grams of protein per kilogram of body weight per day, adjustable for your own calorie needs.
One reference serving size in that guidance is 3 ounces (about 85g) of cooked meat, poultry, or seafood -- useful as a rough portion gauge, not a hard rule. [10]
Is raw chicken safe to wash before cooking?
No -- USDA specifically recommends against it. Rinsing raw chicken doesn't get rid of any bacteria on the surface; it just moves it around your kitchen.
In USDA's own observational study, 60% of people who washed poultry ended up splashing bacteria into their sink, and a meaningful share of that bacteria turned up on ready-to-eat food like salad greens. Cooking to 165°F is the only step that actually kills it. [11]
Why does fresh raw chicken sometimes smell slightly sour?
Fresh raw chicken should smell like very little -- barely anything at all. A distinctly sour or sulfur-like odor usually signals spoilage or a fridge life near its end, and it's reasonable grounds to toss it, especially alongside a slimy texture or off color.
Smell isn't a complete safety check though. Salmonella produces no odor at all, so chicken that's been in the fridge too long can smell perfectly normal and still make you sick. [12]
Does freezing raw chicken destroy harmful bacteria like Salmonella?
No -- freezing just pauses bacteria, it doesn't kill them. Laboratory research has found Salmonella surviving in frozen chicken products even after long stretches in a standard home freezer.
Freezing stops bacterial growth, but it isn't sterilization. Whatever was on the chicken before it went in the freezer is still there when it comes out, so it still needs thawing and cooking to 165°F to be safe. [4]
Found in these products
None of the products in our database currently contain Chicken.
Sources & Last Updated
Nutrition data: USDA FoodData Central, “Chicken, breast, boneless, skinless, raw” (Foundation, fdcId 2646170), updated 2026-08-27.
Research reviewed 2026-08-27.
- Cornell Chronicle — Study: Red meat, processed meat hike heart disease risk (2020-02-03)
- Guo et al., Frontiers in Nutrition (2021-07-07)
- Connolly et al., Nutrients (2023-08-10)
- Chicken from Farm to Table | Food Safety and Inspection Service
- Monash Fodmap — Meat, seafood, eggs and cooking fats - low FODMAP? (2024-01-22)
- Beyond Celiac — Is Meat Gluten-Free? | BeyondCeliac.org (2025-03-05)
- Chicken, broilers or fryers, breast, meat only, cooked, roasted - Nutrients - SR Legacy | USDA FoodData Central
- https://pubmed.ncbi.nlm.nih.gov/9756209
- Chicken Liver - Resources for Illness Prevention | Food Safety and Inspection Service
- Dietary Guidelines for Americans 2025 - 2030: MedlinePlus Medical Encyclopedia
- Washing Raw Poultry: Our Science, Your Choice (2019-08-20)
- Healthline Media — How to Tell if Chicken Has Gone Bad (2021-04-23)