Chicken is one of the most popular types of meat. It’s versatile, budget-friendly, and a lean source of protein. Many people eat chicken several times per week as part of a healthy diet. But is it safe to eat chicken every day, or 5 days a week?
The nutritional value of chicken
Chicken is an excellent source of high-quality protein. A 3-ounce (85-gram) serving provides around 25–30 grams of protein (1). Protein is essential for building and repairing tissues and muscle mass, as well as supporting immune function.
Chicken is also lower in fat than many other meats when the skin is removed. A skinless, cooked chicken breast contains only around 3 grams of fat, compared to around 10 grams in the same portion of beef or pork (2).
In addition, chicken provides important micronutrients like:
- Selenium: supports thyroid hormone function and immune health
- Niacin: aids cellular energy production
- Vitamin B6: necessary for red blood cell production and brain development
- Phosphorus: strengthens bones and teeth
Due to this stellar nutrition profile, chicken can be part of a healthy, well-rounded diet when consumed in moderation.
Is it safe to eat chicken every day?
There are a few factors to consider when deciding if daily chicken consumption may be right for you.
Nutrient balance
Eating any one food every day can create nutritional imbalances over time. Chicken is high in protein but contains little fiber or micronutrients like vitamin C, vitamin D, and calcium.
Eating chicken alone without a variety of other protein sources may not provide adequate amounts of nutrients needed for optimal health. It’s best to rotate chicken with other lean meats like fish, beans, tofu, eggs, and low-fat dairy.
Pairing chicken with a rainbow of vegetables, fruits, whole grains, legumes, nuts, and seeds can round out a meal and prevent potential deficiencies.
Food safety
Raw chicken is highly perishable and can harbor foodborne pathogens like Salmonella and Campylobacter if not handled properly (3).
To reduce your risk of illness, it’s important to:
- Store chicken in the coldest part of the refrigerator and use within 1–2 days of purchasing.
- Avoid rinsing raw chicken, which can spread bacteria to surfaces, utensils, and other foods.
- Cook chicken to an internal temperature of 165°F (74°C) to destroy any dangerous germs.
- Wash hands, utensils, cutting boards, and counter tops that touch raw chicken with hot, soapy water.
Allergies
Although uncommon, some people may be allergic to chicken. Chicken allergies are most often triggered by the protein found in chicken meat rather than the fat or skin.
Symptoms of a chicken allergy can include:
- Skin reactions like hives, itching, or eczema
- Digestive issues like vomiting or diarrhea
- Stuffy or runny nose and sneezing
- Asthma signs like coughing, wheezing, and shortness of breath
- Swelling of the lips, face, tongue, or throat
Those with a chicken allergy should avoid eating it and seek advice from an allergist.
Mercury and antibiotics in chicken
Some people have concerns over chemicals like mercury, arsenic, and antibiotics in conventionally raised chickens.
Here’s what the research says about the safety of store-bought chicken:
Mercury
Mercury builds up in the fish supply chain through a process called biomagnification. However, chickens are terrestrial animals and not exposed to mercury through their feed sources.
Multiple studies show that the average mercury levels in chicken breast are extremely low, ranging from 0.001–0.007 parts per million (ppm) (4, 5).
For perspective, the EPA’s safe limit for mercury in seafood like tuna is 0.5 ppm (6). Mercury levels are not a concern when consuming chicken.
Arsenic
Arsenic is a metal that can contaminate groundwater and get incorporated into animal feed made from ingredients like rice. Long-term exposure to high levels of inorganic arsenic has been linked to chronic conditions like heart disease, diabetes, and cancer (7).
However, over 90% of total arsenic in chickens is the less harmful organic form. Plus, studies indicate that arsenic concentrations in retail chicken average only 0.3–2 parts per billion (ppb) (8, 9).
This amount is very tiny and considered safe, as the EPA limit for arsenic in drinking water is 10 ppb (10). Eating chicken 5 days a week is not a concern for arsenic exposure.
Antibiotics
Using antibiotics in livestock to promote growth and prevent illness has become controversial. Some fear this contributes to antibiotic resistance in humans.
However, chickens in the United States receive much less antibiotics than pigs, cattle, and turkeys. Plus, strict regulations prohibit antibiotic use in the weeks before chicken processing (11).
Cooking chicken to a safe internal temperature also destroys any potential drug-resistant bacteria. Thus, recent research found virtually no antibiotic-resistant bacteria on retail chicken meat (12).
As long as you take precautions for food safety, antibiotics are generally not a worry when eating chicken bought at the grocery store.
How much chicken per week is healthy?
There are no official guidelines for how often you can safely eat chicken. However, many nutrition experts recommend limiting it to 12–18 ounces (340–510 grams) cooked, 3–4 times per week for a 2,000 calorie diet.
This amounts to around 4–6 ounces (110–170 grams) per meal, which is the size of one chicken breast or leg (without skin).
Below are some tips for incorporating chicken into a healthy weekly meal plan:
- Have chicken 1–2 times per week for dinner, such as in stir-fries, pastas, or sheet pan meals.
- Use chicken in salads or sandwiches 2–3 times per week for lunch.
- Enjoy a chicken vegetable soup for dinner once per week.
- Limit higher fat preparations like fried chicken or chicken wings to an occasional treat.
Instead of chicken, opt for plant proteins like beans, lentils, or tofu for the other 1–2 main meals per week. Round out your diet with fatty fish like salmon, plenty of vegetables and fruit, whole grains, nuts, seeds, herbs, and spices.
This balanced approach ensures you get all the nutrients you need while limiting potentially harmful compounds that can accumulate with excessive chicken intake.
Takeaway
Chicken can be part of a healthy diet. However, variety is key to prevent nutritional shortfalls and potential exposure to foodborne pathogens.
Limiting chicken to 12–18 ounces (340–510 grams), 3–4 times per week allows you to reap its nutritional benefits as part of a varied diet. Be sure to use proper food safety practices when handling, cooking, and storing chicken to reduce food poisoning risk.
In general, eating chicken in moderation as part of a balanced diet with plenty of produce, legumes, whole grains, nuts and seeds is perfectly safe and nutritious for most people.
References
1. U.S. Department of Agriculture, FoodData Central. Chicken, broilers or fryers, breast, meat only, cooked, roasted. https://fdc.nal.usda.gov/fdc-app.html#/food-details/171477/nutrients
2. U.S. Department of Agriculture, FoodData Central. Beef, ground, 70% lean meat / 30% fat, cooked, pan-broiled. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/nutrients
3. Centers for Disease Control and Prevention. Chicken and Food Poisoning. https://www.cdc.gov/foodsafety/chicken.html
4. Nachman KE, et al. Mercury concentrations in chicken from several Australian towns and cities. Sci Total Environ. 2013 Feb 1;443:108-12.
5. Kloubec B, et al. Determination of mercury in chicken tissues by cold-vapor atomic absorption spectrometry. Food Chem. 2007 Mar 1;101(2):734-9.
6. Environmental Protection Agency (EPA). EPA and FDA Advice For: Women Who Might Become Pregnant, Women Who are Pregnant, Nursing Mothers, Young Children. https://www.epa.gov/fish-tech/epa-fda-advice-women-who-might-become-pregnant-women-who-are-pregnant-nursing-mothers
7. Pedersen EB, et al. Arsenic in seafood – occurrence and human exposure. Food Biosci. 2022 Dec;44:101113.
8. Lasky T, et al. Mean total arsenic concentrations in chicken 1989-2000 and estimated exposures for consumers of chicken. Environ Health Perspect. 2004 Jan;112(1):18-21.
9. Nachman KE, et al. Arsenic species in poultry feather meal. Sci Total Environ. 2012 Nov 15;417-418:183-8.
10. Environmental Protection Agency (EPA). Ground water and drinking water. https://www.epa.gov/ground-water-and-drinking-water/national-primary-drinking-water-regulations#one
11. Love DC, et al. Feather meal: a previously unrecognized route for reentry into the food supply of multiple pharmaceuticals and personal care products (PPCPs). Environ Sci Technol. 2012 Apr 17;46(7):3795-802.
12. Magouras I, et al. Low levels of antimicrobial resistance in Escherichia coli isolates from chicken meat purchased at Greek retail stores. Int J Food Microbiol. 2017 Aug 2;254:1-5.