Ever stared at your plate of grilled chicken and wondered, “what food group is chicken in anyway?” You’re not alone! I’ve had this same question many times when planning my meals or trying to balance my diet. The short answer is simple: chicken belongs to the Protein Foods Group. But there’s much more to understand about how chicken fits into a healthy diet.
Chicken’s Classification in Nutritional Guidelines
According to the USDA’s MyPlate guidelines, chicken falls squarely into the Protein Foods Group This group includes
- Meats (beef, pork, lamb)
- Poultry (chicken, turkey, duck)
- Seafood (fish, shellfish)
- Eggs
- Beans, peas, and lentils
- Nuts and seeds
- Soy products
Chicken is specifically categorized as poultry, which is commonly referred to as “white meat” (alongside turkey), distinguishing it from “red meats” like beef
Why Chicken is an Excellent Protein Source
Chicken earns its place in the protein food group for good reason. Here’s why it’s such a valuable protein source:
- Complete protein: Chicken contains all nine essential amino acids our bodies can’t produce on their own
- Lean option: Especially chicken breast, which is lower in fat than many other protein sources
- Nutrient-rich: Beyond just protein, chicken provides:
- Vitamin B3 (supports energy metabolism)
- Vitamin B6 (important for brain development and immune function)
- Phosphorus (vital for bone health)
- Selenium (an antioxidant that protects cells from damage)
When we’re talking about different cuts, chicken breast is one of the leanest options, while chicken thighs contain more fat. How you cook it matters too – grilling, baking, or steaming are healthier preparation methods than frying
The Five Food Groups and Where Chicken Fits
The USDA’s MyPlate divides foods into five main groups:
- Fruits – All fresh, frozen, canned, and dried fruits and fruit juices
- Vegetables – All fresh, frozen, canned, and dried vegetables and vegetable juices
- Grains – Foods made from wheat, rice, oats, cornmeal, barley, etc.
- Protein Foods – Meat, poultry, seafood, beans, peas, eggs, nuts, seeds, soy products
- Dairy – Milk, yogurt, cheese, and fortified soy beverages
Chicken is firmly placed in the Protein Foods group. While some processed chicken products might contain ingredients from other food groups, pure chicken is considered a protein food.
Different Types of Chicken and Preparation Methods
The grocery store offers many chicken options that all fall within the protein foods group:
- Whole chicken – An entire chicken that can be roasted or cut into pieces
- Broiler/Fryer chicken – Young, small chickens with tender meat (typically under 3 lbs)
- Roasting chicken – Older, larger chickens between 3-5 lbs
- Capon – A neutered male chicken with tender, juicy meat
- Cornish hen – A smaller hen weighing 1-2 lbs, good for single servings
- Chicken parts – Portions like boneless skinless breasts, thighs, drumsticks, and wings
As for cooking, healthier methods include:
- Baking
- Grilling
- Poaching
- Steaming
- Stir-frying
I’ve found that marinating chicken before grilling not only adds flavor but helps keep it juicy!
Chicken in Global Cuisine
One reason chicken is so popular worldwide is its versatility in different food cultures:
- USA: Fried chicken, chicken pot pie, chicken noodle soup, wings
- Mexico: Chicken tacos, fajitas, enchiladas, tortilla soup
- Italy: Chicken cacciatore, piccata, marsala
- India: Chicken tikka masala, butter chicken, biryani
- Thailand: Thai chicken curry, pad thai, chicken satay
- China: Lemon chicken, kung pao chicken, cashew chicken
This adaptability across cuisines makes chicken a universally loved protein option.
Integrating Chicken into a Balanced Diet
To get the most nutrition from chicken:
- Watch portion sizes – A 3-4 oz serving (about the size of a deck of cards) is appropriate for most adults
- Pair with other food groups – Serve chicken with vegetables, fruits, whole grains, and healthy fats
- Limit processing – Choose minimally processed chicken and prepare it with limited added sodium, fats, and sugars
- Rotate protein sources – Alternate chicken with other protein foods like eggs, fish, beans, and nuts
I’ve personally found that meal prepping grilled chicken breasts on Sundays gives me easy access to lean protein throughout the week for salads, wraps, and quick dinners.
Chicken Stock and Broth Classification
Even chicken stock and broth fall into the Meat & Poultry category within the protein foods group. These liquid forms of chicken provide similar nutrients, though in different concentrations than solid chicken meat.
Common Questions About Chicken’s Food Group
Is chicken considered meat?
Yes, chicken is considered meat. Specifically, it’s classified as poultry, which is a type of meat.
Is chicken protein or a meat?
Chicken is both protein and meat. As a food, chicken is categorized as meat (specifically poultry), and nutritionally, it provides protein as its main macronutrient.
Are all chicken products in the protein food group?
While most chicken products belong to the protein food group, heavily processed chicken items (like some nuggets or patties) may contain significant amounts of ingredients from other food groups, like grains.
How does chicken compare to other protein sources?
Chicken, especially white meat, is leaner than many red meats. It contains less saturated fat than beef and pork while providing similar protein content. Compared to plant proteins, chicken offers a complete amino acid profile without requiring combining multiple sources.
Incorporating Chicken into Your Meal Planning
When planning meals with chicken, I like to think of the MyPlate recommendation to make about a quarter of my plate protein. Here are some balanced meal ideas featuring chicken:
- Breakfast: Scrambled eggs with diced chicken breast, bell peppers, and a side of whole grain toast
- Lunch: Chicken salad with mixed greens, colorful vegetables, a sprinkle of nuts, and a light vinaigrette
- Dinner: Grilled chicken breast with roasted sweet potatoes and steamed broccoli
- Snack: Sliced chicken breast rolled with avocado and wrapped in lettuce
The Bottom Line
Chicken is firmly classified in the Protein Foods Group according to modern nutritional guidelines. It’s a versatile, lean protein source that provides essential nutrients beyond just protein. Whether you’re enjoying chicken breast, thighs, or wings, you’re consuming a food from the protein group that can be part of a healthy, balanced diet.
The next time you’re preparing that chicken dinner, you can confidently know you’re adding a valuable protein food to your meal. And if anyone asks you “what food group is chicken in?” – now you’ve got the complete answer!
I recommend exploring different cooking methods and global chicken recipes to keep this protein source interesting and delicious in your meal rotation. Happy cooking!
What foods are in the Protein Foods Group?
Protein Foods include all foods made from seafood; meat, poultry, and eggs; beans, peas, and lentils; and nuts, seeds, and soy products. Beans, peas, and lentils are also part of the Vegetable Group. To learn more, visit the Beans, Peas, and Lentils page.
Eat a variety of protein foods to get more of the nutrients your body needs. Meat and poultry choices should be lean or low-fat, like 93% lean ground beef, pork loin, and skinless chicken breasts. Choose seafood options that are higher in healthy fatty acids (called omega-3s) and lower in methylmercury, such as salmon, anchovies, and trout.
If you are vegetarian or vegan, the advice to eat meat, poultry, and seafood does not apply to you. Vegetarian protein options include beans, peas, lentils, nuts, seeds, and soy products.
More about the Protein Foods Group
The table below lists amounts that count as 1 ounce-equivalent in the Protein Foods Group towards your daily recommended amount. Note: Click on the title row to expand the table. If you are on a mobile device, you may need to turn it to see the full table.
*These are general recommendations by age. Find the right amount for you by getting your MyPlate Plan.
| Daily Recommendation* in Ounce-Equivalents (oz-equiv) | ||
|---|---|---|
| Toddlers | 12 to 23 months | 2 oz-equiv |
| Children |
2-3 yrs 4-8 yrs |
2 to 4 oz-equiv 3 to 5½ oz-equiv |
| Girls |
9-13 yrs 14-18 yrs |
4 to 6 oz-equiv 5 to 6½ oz-equiv |
| Boys |
9-13 yrs 14-18 yrs |
5 to 6½ oz-equiv 5½ to 7 oz-equiv |
| Women |
19-30 yrs 31-59 yrs 60+ yrs |
5 to 6½ oz-equiv 5 to 6 oz-equiv 5 to 6 oz-equiv |
| Men |
19-30 yrs 31-59 yrs 60+ yrs |
6½ to 7 oz-equiv 6 to 7 oz-equiv 5½ to 6½ oz-equiv |
This chart lists specific amounts that count as 1 ounce-equivalent (oz-equiv) in the Protein Foods Group towards your daily recommended intake:
| Amount that counts as 1 oz-equiv in the Protein Foods Group | |
|---|---|
| Meats |
1 ounce cooked lean beef, goat, ham, lamb, or pork 1 ounce cooked lean ground beef or pork 1 slice of luncheon or deli meats (beef, chicken, ham, pork, turkey) 1 ounce cooked game meats (bear, bison, deer, elk, moose, opossum, rabbit, venison) 1 ounce cooked organ meats |
| Poultry |
1 ounce cooked (without skin) chicken, ostrich, or turkey 2 ounces cooked Cornish hen, duck, goose, pheasant, or quail 1 sandwich slice of turkey or chicken breast (4½” x 2½” x ⅛”) |
| Seafood |
1 ounce cooked finfish (black sea bass, catfish, cod, flounder, freshwater trout, haddock, hake, halibut, herring, light tuna, mackerel, mullet, perch, pollock, salmon, sea bass, snapper, sole, tilapia, whiting) 1 ounce cooked shellfish (clams, crab, crayfish, lobster, mussels, octopus, oysters, scallops, shrimp, squid (calamari) 1 ounce canned fish (anchovies, freshwater trout, herring, light tuna, salmon, sardines) |
| Eggs |
1 egg 1 ½ egg whites (or 3 tablespoons liquid egg white product) |
| Nuts, seeds, and soy products |
½ ounce of nuts (12 almonds, 24 pistachios, 7 walnut halves) ½ ounce of seeds (chia, flax, pumpkin, sesame, sunflower, or squash seeds) hulled, roasted 1 tablespoon of almond, cashew, peanut, or sunflower butter, or sesame paste (tahini) ¼ cup (about 2 ounces) of tofu 1 ounce tempeh, cooked |
| Beans, peas, and lentils |
¼ cup of cooked beans, peas or lentils (such as bayo, black, brown, fava, garbanzo, kidney, lima, mung, navy, pigeon, pink, pinto, or soy, or white beans, or black-eyed peas (cow peas) or split peas, and red, brown, and green lentils) ¼ cup of baked beans or refried beans 1 falafel patty (2 ¼”, 4 oz) 6 tablespoons hummus |