Chicken

Lean protein, niacin, vitamin B6.

Sliced cooked chicken breast on a plate
Photo: Elena Leya on Unsplash
Category
Proteins
Plate rating
85/100
Glycemic index
≈0 (no carbs)
Pesticide residue
Moderate

What chicken offers

  • Lean complete protein
  • Supports muscle
  • B vitamins
  • Versatile & filling

When to eat it

Lunch or dinner.

Tip

Cook to 165°F (74°C). Avoid charring — very high-heat cooking forms HCAs.

Pairs well with

Broccoli · Quinoa · Olive Oil

Blood sugar

Contains little or no carbohydrate, so it has almost no direct effect on blood sugar. GI values are approximate and vary with ripeness, variety and preparation. If you manage diabetes, ask your care team how this food fits your plan.

Pesticide residue & peeling

Relative residue level: Moderate — a rough guide, not a lab measurement. Rinse produce under running water before eating.

More proteins

SalmonOmega-3 (EPA & DHA), protein, vitamin DProteins
LentilsPlant protein, fiber, iron, folateProteins
EggsComplete protein, choline, vitamin B12Proteins
Greek YogurtProbiotics, protein, calcium, gut healthProteinsMedicine note
SardinesOmega-3, calcium with bones, vitamin D & B12ProteinsMedicine note
EdamameComplete plant protein, fiber, folateProteinsMedicine note

Sources

Last reviewed October 2026. How we rate foods.

General information only, not medical advice. If you take medicine or manage a health condition, check with your doctor, pharmacist or a registered dietitian before changing your diet. Read our medical disclaimer.