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Raw Chicken
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Nutri-ScoreA

Raw Chicken

Gallus gallus domesticus

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Raw Chicken provides 239 kcal, 27.3g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Raw chicken is a versatile source of protein that is rich in essential nutrients, including B vitamins and minerals like phosphorus and selenium. It is commonly used in various culinary preparations worldwide.

Also known as:
PoultryChicken meat
Scientific NameGallus gallus domesticus
Region of OriginDomesticated from Southeast Asia
Popular Comparisons:
Raw ChickenRaw ChickenVSAbaloneAbaloneRaw ChickenRaw ChickenVSAlligator TailAlligator TailRaw ChickenRaw ChickenVSAlligator Tail MeatAlligator Tail MeatRaw ChickenRaw ChickenVSFried Alligator Tail MeatFried Alligator Tail MeatRaw ChickenRaw ChickenVSAlpaca Loin SteakAlpaca Loin SteakRaw ChickenRaw ChickenVSSpicy Andouille SausageSpicy Andouille SausageRaw ChickenRaw ChickenVSAntelope Loin SteakAntelope Loin SteakRaw ChickenRaw ChickenVSBaconBaconRaw ChickenRaw ChickenVSApplewood Smoked BaconApplewood Smoked BaconRaw ChickenRaw ChickenVSCanadian Back BaconCanadian Back Bacon

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories239 kcal
Water
65%
Fiber0g
Total41.3g
Protein
27.3g(66%)
Fats
14g(34%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin b6 (pyridoxine)0.6 mg (35%)
Vitamin B120.3 µg (12%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Phosphorus210 mg (30%)
Selenium24 µg (44%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High-quality protein source that supports muscle growth and repair.
✓Rich in B vitamins, which are essential for energy metabolism and red blood cell formation.
✓Contains selenium, an important antioxidant that helps protect cells from damage.
✓Low in carbohydrates, making it suitable for low-carb diets.

Possible Risks & Side Effects

!Raw chicken can harbor harmful bacteria such as Salmonella and Campylobacter, which can cause foodborne illnesses.
!Improper handling and cooking can lead to cross-contamination in the kitchen.

How to Prepare & Consume

Always cook chicken thoroughly to an internal temperature of 165°F (75°C) to ensure safety. Marinating can enhance flavor and tenderness.

Smart Selection & Storage

How to Select

Choose chicken that is pink in color with no foul odor. The skin should be moist but not slimy.

How to Store

Store raw chicken in the coldest part of the refrigerator and use it within 1-2 days. For longer storage, freeze it.

Myths vs Realities

MythEating raw chicken is safe if it's fresh.
RealityRaw chicken can harbor bacteria regardless of freshness, making it unsafe to consume.
MythYou can wash raw chicken to remove bacteria.
RealityWashing raw chicken can spread bacteria to other surfaces; cooking is the only safe method to kill bacteria.
MythAll chicken is the same nutritionally.
RealityNutritional content can vary based on the chicken's diet, breed, and how it is raised.

Healthy Recipes

Lemon Herb Grilled Chicken Skewers

These zesty lemon herb grilled chicken skewers are marinated to perfection, making them a flavorful and healthy option for any meal.

Ingredients
  • 1 lb raw chicken breast, cubed
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
  • Skewers
Instructions
  1. 1. In a bowl, mix olive oil, lemon juice, garlic, oregano, salt, and pepper to create the marinade.
  2. 2. Add the cubed chicken to the marinade, cover, and refrigerate for at least 30 minutes.
  3. 3. Thread the marinated chicken onto skewers and grill over medium heat for 10-12 minutes, turning occasionally until cooked through.

Spicy Chicken Lettuce Wraps

These spicy chicken lettuce wraps are a low-carb, high-protein meal that packs a flavorful punch, perfect for a quick lunch or dinner.

Ingredients
  • 1 lb raw ground chicken
  • 1 tablespoon soy sauce
  • 1 tablespoon sriracha
  • 1 tablespoon sesame oil
  • 1 cup diced bell peppers
  • 1 head of butter lettuce, leaves separated
  • Chopped green onions for garnish
Instructions
  1. 1. In a skillet, heat sesame oil over medium heat and add ground chicken, cooking until browned.
  2. 2. Stir in soy sauce, sriracha, and diced bell peppers, cooking for an additional 5 minutes.
  3. 3. Serve the spicy chicken mixture in lettuce leaves and garnish with chopped green onions.

Coconut Curry Chicken Soup

This creamy coconut curry chicken soup is packed with nutrients and flavor, making it a comforting yet healthy dish.

Ingredients
  • 1 lb raw chicken thighs, diced
  • 1 can coconut milk
  • 2 cups chicken broth
  • 2 tablespoons red curry paste
  • 1 cup chopped spinach
  • 1 tablespoon lime juice
  • Fresh cilantro for garnish
Instructions
  1. 1. In a pot, combine chicken broth and coconut milk, bringing to a simmer.
  2. 2. Add diced chicken and red curry paste, cooking until the chicken is fully cooked.
  3. 3. Stir in chopped spinach and lime juice, cooking for an additional 2 minutes before serving with cilantro.

Mediterranean Chicken Quinoa Bowl

This Mediterranean chicken quinoa bowl is a wholesome meal filled with protein, fiber, and vibrant flavors.

Ingredients
  • 1 lb raw chicken breast, grilled and sliced
  • 1 cup cooked quinoa
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/4 cup feta cheese, crumbled
  • 2 tablespoons olive oil
  • Juice of 1 lemon
Instructions
  1. 1. In a large bowl, combine cooked quinoa, cherry tomatoes, cucumber, and feta cheese.
  2. 2. Drizzle with olive oil and lemon juice, mixing well.
  3. 3. Top the quinoa salad with sliced grilled chicken and serve.

Garlic Parmesan Chicken Zoodles

These garlic parmesan chicken zoodles are a healthy twist on pasta, using zucchini noodles for a low-carb option.

Ingredients
  • 1 lb raw chicken breast, sliced
  • 2 medium zucchinis, spiralized
  • 2 tablespoons olive oil
  • 3 cloves garlic, minced
  • 1/4 cup grated parmesan cheese
  • Salt and pepper to taste
Instructions
  1. 1. In a skillet, heat olive oil and sauté minced garlic until fragrant.
  2. 2. Add sliced chicken to the skillet, cooking until browned and cooked through.
  3. 3. Toss in spiralized zucchini and parmesan cheese, cooking for an additional 2-3 minutes until zoodles are tender.

Honey Mustard Chicken Salad

This honey mustard chicken salad is a refreshing and nutritious meal, perfect for lunch or dinner.

Ingredients
  • 1 lb raw chicken breast, grilled and diced
  • 4 cups mixed greens
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup sliced almonds
  • 2 tablespoons honey
  • 2 tablespoons Dijon mustard
  • Salt and pepper to taste
Instructions
  1. 1. In a small bowl, whisk together honey, Dijon mustard, salt, and pepper to create the dressing.
  2. 2. In a large bowl, combine mixed greens, cherry tomatoes, sliced almonds, and diced chicken.
  3. 3. Drizzle with honey mustard dressing and toss to combine.

Teriyaki Chicken Stir-Fry

This teriyaki chicken stir-fry is a quick and healthy meal loaded with colorful vegetables and lean protein.

Ingredients
  • 1 lb raw chicken breast, sliced
  • 2 cups mixed stir-fry vegetables (bell peppers, broccoli, carrots)
  • 1/4 cup teriyaki sauce
  • 2 tablespoons sesame oil
  • Cooked brown rice for serving
Instructions
  1. 1. In a large skillet, heat sesame oil and add sliced chicken, cooking until browned.
  2. 2. Add mixed vegetables and teriyaki sauce, stir-frying for 5-7 minutes until vegetables are tender.
  3. 3. Serve over cooked brown rice.

Baked Pesto Chicken with Veggies

This baked pesto chicken with veggies is an easy, one-pan dish that is both healthy and bursting with flavor.

Ingredients
  • 1 lb raw chicken breast
  • 1/2 cup basil pesto
  • 2 cups assorted vegetables (zucchini, bell peppers, cherry tomatoes)
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Spread pesto over the chicken breasts and place them on a baking sheet with assorted vegetables.
  3. 3. Season with salt and pepper, then bake for 25-30 minutes until chicken is cooked through.

Chicken and Avocado Salad

This chicken and avocado salad is a nutritious and filling dish, perfect for a light lunch or dinner.

Ingredients
  • 1 lb raw chicken breast, grilled and sliced
  • 2 ripe avocados, diced
  • 4 cups mixed greens
  • 1/4 cup red onion, thinly sliced
  • Juice of 1 lime
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine mixed greens, diced avocados, sliced chicken, and red onion.
  2. 2. Drizzle with lime juice and season with salt and pepper.
  3. 3. Toss gently to combine and serve immediately.

Buffalo Chicken Cauliflower Bites

These buffalo chicken cauliflower bites are a healthy, spicy snack or appetizer that will satisfy your cravings.

Ingredients
  • 1 lb raw chicken breast, shredded
  • 1 cup cauliflower florets
  • 1/4 cup buffalo sauce
  • 1 tablespoon olive oil
  • 1/4 cup Greek yogurt for dipping
Instructions
  1. 1. Preheat the oven to 400°F (200°C) and toss cauliflower florets with olive oil and buffalo sauce.
  2. 2. Spread the cauliflower on a baking sheet and roast for 20 minutes.
  3. 3. Mix shredded chicken with remaining buffalo sauce, and serve with roasted cauliflower and Greek yogurt for dipping.

Frequently Asked Questions (FAQ)

Is it safe to eat raw chicken?

No, raw chicken can contain harmful bacteria that can cause food poisoning.

How should I store raw chicken?

Store raw chicken in the refrigerator at 40°F (4°C) or below and use it within 1-2 days.

Can I freeze raw chicken?

Yes, raw chicken can be frozen for up to 1 year. Ensure it is properly wrapped to prevent freezer burn.

What is the best way to cook chicken?

The best way to cook chicken is to bake, grill, or sauté it until it reaches an internal temperature of 165°F (75°C).

How can I tell if chicken is spoiled?

Spoiled chicken may have a sour smell, a slimy texture, or a change in color. If in doubt, discard it.

What are the health benefits of chicken?

Chicken is a great source of lean protein, vitamins, and minerals, supporting muscle health and overall nutrition.

Can I eat chicken skin?

Chicken skin is high in fat and calories; moderation is key if you choose to consume it.

How long can cooked chicken be stored?

Cooked chicken can be stored in the refrigerator for 3-4 days or frozen for up to 4 months.

Related Superfoods
Abalone Fresh Abalone Aged Blue Cheese
Comparisons
Raw Chicken vs Abalone Raw Chicken vs Alligator Tail Raw Chicken vs Alligator Tail Meat
Nutrients
Protein in Raw Chicken Calories in Raw Chicken Vitamin-c in Raw Chicken Magnesium in Raw Chicken
Featured Guides
Health Benefits of Raw Chicken Healthy Recipes with Raw Chicken
Rankings
Meats high in protein Meats high in selenium Meats low in carbohidratos Meats low in índice glucémico