Here’s What Really Happens When You Eat Chicken Every Day

Here in the United States, we love our chicken. It’s a complete food: readily available, fairly affordable, and infinitely versatile. And for decades, it’s also been the epitome of “healthy” eating, regularly appearing on lists of foods we should all eat more of if we want to clean up our diets.

But is it possible to eat too much Chicken? Even though we’re trying to eat healthier, can we overdo it?

To answer these questions, I consulted two nutrition experts. Here’s everything you need to know about this popular protein and whether you need to rethink your weeknight dinner rotation if you eat chicken all the time.

The nutritional benefits of chicken

Chicken has an amazing nutritional profile. According to a dietitian and health coach Jessica CordingIt’s packed with essential nutrients like vitamin B-12, potassium, and selenium. It’s also a great source of lean protein, which is “essential for building and maintaining muscle, as well as wound healing, immune system function, and blood sugar management.”

The benefits don’t stop there. Kim YawitzA registered dietitian and gym owner in St. Louis, says choosing to eat chicken over proteins like steak, bacon and cold cuts can help “protect against heart disease and stroke” later in life. At first glance, it seems like you can’t go wrong.

But not all chickens are created equal.

The nutritional value of chicken varies greatly depending on the specific cut and whether or not the skin has been left on. 3.5-ounce serving of boneless, skinless white meat contains 32 grams of protein and only 3 grams of fat, the same amount of dark meat contains only 23 grams of protein and 8 grams of fat, some of which is saturated. And if we’re talking about bones and skin, Fat content almost doubles.

But don’t assume that dark meat is 100% bad. According to Yawitz, while breast meat is “lower in sodium and saturated fat,” dark meat is actually “higher in iron and zinc.” So it definitely brings something to the table (pun intended). It’s just important to remember that not all types of chicken will give you the same value for your money.

How you prepare it matters

Another important factor to consider is how the chicken is prepared. Unless you’re obsessed with poached chicken breasts, most of the chicken you eat has probably been cooked in fat, breaded and fried, or (at the very least) accompanied by a sauce or dressing. All of these can have a major impact on how healthy that chicken is.

Most of us probably know that fried chicken shouldn’t be our daily meal, but Cording warns that we should also be careful not to eat too much roasted or grilled chicken. Apparently, cooking at high temperatures “leads to the charring of proteins” and can cause “potentially harmful compounds called advanced glycation end products” that have been “linked to oxidative stress and inflammation… an increased risk of diabetes, cancer, Alzheimer’s disease, and heart disease.”

Those of us who love roast chicken or grilled chicken skewers, take note! It’s not that you can NEVER eat chicken prepared this way, of course. But if you’re a die-hard poultry fan, it might be a good idea to try stewing or poaching sometimes, too.

You’ll also want to think about what you’re eating with your chicken. Over the past 70 years, the chicken nugget craze has spawned a national obsession with dipping our chicken in sauces. A boneless, skinless chicken breast becomes a lot less “lean” when you dip it in deliciously fatty ranch dressing or ultra-processed, sweet honey-mustard sauce!

One last thing about daily chicken consumption

While it’s not unhealthy to eat chicken every day, there are some factors to consider. The type of chicken and how it’s prepared can make a huge difference in how well that chicken will last.

It’s also important to keep in mind the importance of a varied diet. As Yawitz says, eating chicken to the exclusion of other foods can lead to “nutrient deficiencies, especially if you don’t have enough variety in your diet.” Cording agrees: “I always encourage you to have variety in your diet. If we stick to just a few foods, we risk missing out on certain nutrients that we need.”

The moral of the story? Always practice moderation. Yes, you can enjoy a fried chicken wing or a roasted chicken leg smothered in barbecue sauce every now and then. Just be sure to mix it up regularly with a hearty chicken noodle soup or a poached chicken breast. And consider adding a pork chop or baked tilapia every now and then. If you feel like you’re eating chicken most nights, you might appreciate the change.

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