Chicken

Overview

Chicken provides niacin (vitamin B3) for NAD⁺ synthesis, zinc, and amino acids including tryptophan, supporting neurotransmitter synthesis and mitochondrial function [1]. Niacin feeds NAD⁺ salvage pathways relevant to ATP production and cognitive energy metabolism [1].

Within the BRAIN Diet framework, chicken is a flexible protein base; large neutral amino acid balance affects tryptophan brain uptake in mixed meals [2]. Pair with fibre- and polyphenol-rich plants; gentler cooking preserves B vitamins [1,2].

Key Nutritional Highlights

• Complete, highly digestible animal protein with niacin and zinc [1].
• Tryptophan source; LNAA competition affects serotonin-pathway routing [2].
• Lower heme-iron density than red meat; lower saturated fat when skin limited.
• Processing level matters: minimally processed cuts differ from cured/deli products.

Food Context

Synergies

• Part of diverse protein strategy
• Protein-rich breakfasts support dopamine synthesis; pair with anti-inflammatory nutrients to protect DMN switching

Preparation

• Best prepared with gentle cooking to preserve nutrients and prevent formation of advanced glycation end products (AGEs)
• Dark meat provides more taurine, which regulates calcium signaling, antioxidant defense, and neurotransmission
• Supports NAD+ and neurotransmitter synthesis

Essential Amino Acid Profile

This food provides a complete essential amino acid profile typical of animal proteins.

Recipes

no recipes found

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	215 kcal	—
Protein	18.6 g	—
Total fat	15.1 g	—
Saturated fat	4.3 g	—

Key vitamins and minerals

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	0.9 mg	5%
Zinc	1.3 mg	11.9%
Phosphorus	147 mg	21%
Selenium	14.4 µg	26.2%
Vitamin B12	0.3 µg	12.9%
Vitamin B6	0.4 mg	26.9%
Vitamin B3	6.8 mg	42.5%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Chicken, broilers or fryers, meat and skin, raw, FDC ID 171447, SR Legacy bulk (April 2018), per 100 g edible portion, last checked 2026-08-15

Substances

Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.

7 substances in this food

Fe²⁺

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

PO₄³⁻

Phosphorus (Phosphate)

Structural phosphate in ATP, phosphocreatine, phospholipids, DNA/RNA, and signalling

Se^2-

Selenium

Antioxidant enzyme cofactor (GPx); supports redox balance

Vitamin B12 (Cobalamin)

Methylation; myelin; mitochondrial odd-chain FA metabolism

Vitamin B3 (Niacin; Niacinamide)

NAD+ precursor; supports mitochondrial biogenesis and ATP production

Vitamin B6 (Pyridoxine → PLP)

PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation

Zn²⁺

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

References

[1] Complete, highly digestible animal protein with niacin and zinc. Pirinen & Auranen 2020. Niacin Cures Systemic NAD+ Deficiency and Improves Muscle Performance in Adult-Onset Mitochondrial Myopathy

[2] Tryptophan source; LNAA competition affects serotonin-pathway routing. Fernstrom et al. 2013. Large neutral amino acids: dietary effects on brain neurochemistry and function