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Chicken

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

NutrientAmount per 100 g% RDA per 100 g
Energy158 kcal—
Protein18 g—
Total fat17.6 g—
Saturated fat3.2 g—
Carbohydrates4.1 g—
Fibre0.3 g—

Key micronutrients

NutrientAmount per 100 g% RDA per 100 g
Iron0.9 mg4.8%
Zinc1.2 mg10.5%
Magnesium12 mg2.9%
Selenium10.8 µg19.6%
Calcium16 mg1.6%
Potassium106 mg3.1%
Folate3 µg0.8%
Vitamin B120.1 µg5.4%
Vitamin B60.2 mg8.8%

Bioactive compounds

Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.

Compound / classAmount per 100 gNotes
ALA1037 mg—

Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.

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 spread, FDC ID 173858, API, per 100 g edible portion, last checked 2026-03-14

Substances​

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

12 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

Se2-

Selenium

Antioxidant enzyme cofactor (GPx); supports redox balance

Zn2+

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

Mg2+

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Ca2+

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

K+

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

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