Chicken (Broiler / Fryer, Lean)

Chicken: Nutrition, History and Cooking Guide

The domestic chicken (Gallus gallus domesticus) is the most widely eaten meat in the world, with global consumption far exceeding that of beef, pork, or lamb. Chickens were first domesticated from the red junglefowl in Southeast Asia around four thousand years ago, spreading through the ancient world along trade routes and arriving in Europe and Africa in the first millennium BCE. For most of human history, chickens were kept primarily for eggs, with meat being a secondary product from older birds. The industrialisation of poultry farming in the mid-twentieth century — particularly the development of fast-growing broiler breeds in the United States — transformed chicken from an occasional luxury into the most affordable and accessible meat on the planet. The modern broiler chicken has been selectively bred to reach market weight in six to seven weeks, producing the lean, fast-cooking birds that dominate supermarket shelves worldwide.

Nutritional Value of Chicken

Lean broiler chicken provides 120 kcal and 22.5 g of protein per 100 g, with just 2.6 g of fat — making it one of the leanest animal proteins available. This figure represents meat without skin; with skin, the fat and calorie content rises significantly. Chicken is an excellent source of complete protein containing all essential amino acids. It provides good amounts of niacin (B3), B6, phosphorus, selenium, and zinc, alongside meaningful amounts of B12. Its low fat content and high protein make it particularly popular for those managing weight or seeking high protein intake.

Health Benefits of Chicken

Chicken's lean protein profile supports muscle maintenance, repair, and satiety. Niacin from chicken contributes to energy metabolism and DNA repair. Selenium supports thyroid function and antioxidant defence. Unlike red meat, chicken is not associated with increased colorectal cancer risk and is generally encouraged in most dietary guidelines as a healthy everyday protein. The versatility of chicken means it can be prepared in almost any cooking style, and its mild flavour absorbs marinades and seasonings well.

How to Select and Store Chicken

Choose chicken with pale pink, moist flesh and no grey patches or unpleasant odour. Higher-welfare chicken — free-range or organic birds raised more slowly — has better flavour and texture than standard intensively farmed birds. Refrigerate raw chicken for up to two days and store separately from other foods to prevent cross-contamination. Cooked chicken keeps refrigerated for up to three days or frozen for up to three months.

How to Cook Chicken

Chicken must always be cooked to an internal temperature of 75°C to be safe. Boneless, skinless breast suits pan-frying, grilling, poaching, and oven-roasting. Brining breast meat before cooking significantly improves moisture and flavour. Thighs and legs suit any method including long braising and slow cooking. Chicken breast takes around 20–25 minutes at 200°C; thighs take 35–40 minutes. Always rest for five minutes before serving.