You can buy the healthiest chicken by reading this guide. It will explain the differences between free range, organic, and pastured chicken.
Then, of course we’ll tell you the healthiest chicken to purchase and some easy healthy chicken recipes.
Chicken is a lean, versatile protein that can be a healthy part of a balanced diet. However, not all chicken is created equal when it comes to nutrition and health impacts. With confusing labels like “natural” “free-range” and “pasture-raised”, it can be tricky to know what is truly the healthiest chicken to buy and eat. This comprehensive buyer’s guide breaks down the different types of chicken, what the labels really mean, and offers actionable tips on how to choose the healthiest chicken.
Decoding Chicken Labels
To figure out how healthy and good the chicken is, you need to know a few important labels:
Cage-Free
“Cage-free” only means that the chickens were not raised in cages; it does not mean that they were free to roam. Cage-free chickens are often crowded into barns where they can’t get fresh air or sunlight, which can make them more likely to get sick. Cage-free chicken is better than conventional factory farming with cages, but it doesn’t always mean good welfare practices.
Free-Range
This term set by the USDA only says that chickens must be able to get to the outside, usually through small doors or openings. Time spent outside, space for each bird, and weather outside are all very different. Even though free-range is better than cage-free, it doesn’t mean that the animals are treated well.
Pasture-Raised
Pasture-raised chickens must have access to outdoor pastures for at least some portion of the day. This more natural environment allows chickens to engage in behaviors like scratching, pecking, and foraging. Pasture-raised chickens tend to be healthier with a better nutritional profile. However, the term is not formally regulated. Look for third party certifications from organizations like Certified Humane for added assurance.
Organic
For food to be certified organic, chickens must not be kept in cages and must be able to go outside. The food they eat has to be 100% organic and free of any man-made chemicals, antibiotics, or animal products. Organic chicken is better than regular chicken, but that doesn’t mean it was raised in a way that is good for animals.
No Antibiotics
This means chickens were raised without the routine use of antibiotics for disease prevention or growth promotion. However, they may still receive antibiotics for treating illnesses. Avoiding routine antibiotic use is better for reducing antibiotic resistance.
Why Pasture-Raised is the Healthiest
When prioritizing both health and humane practices, pasture-raised is the gold standard for chicken. Here’s why:
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Nutrition: Pasture-raised chickens develop higher levels of healthy fats like omega-3s from eating grubs, worms, and grass. Their meat has more vitamins A and E.
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Environment: The natural environment reduces stress and disease while letting chickens exercise and express natural behaviors. This results in happier, healthier chickens.
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Sustainability: Rotating pasture-raised chickens helps fertilize soil naturally without chemical inputs. It supports a more sustainable food system.
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Humane: With the freedom to roam outdoors, forage, and socialize, pasture-raising enables high standards of animal welfare.
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No Antibiotics: Pasture-raised chickens tend to stay healthier than confined chickens, so routine antibiotic use is rarely needed. This reduces antibiotic resistance risks.
While more expensive than conventional chicken, pasture-raised offers superior nutrition and supports environmental, humane, and sustainability efforts. When possible, choose pasture-raised chicken for the greatest benefits.
Tips for Selecting the Healthiest Chicken
Follow these tips when buying chicken:
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Check for Credible Certifications: Look for trusted third party certifications like Certified Humane, Animal Welfare Approved, or American Grassfed that audit, verify, and guarantee meaningful pasture-raised standards.
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Read Labels Carefully: Don’t just rely on front-of-package marketing lingo. Flip to the back and read the fine print to verify claims.
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Look for “Pasture-Raised”: This specific term has the highest standards when certified by third parties. Don’t confuse it with “free-range” or “cage-free”.
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Choose Organic: When pasture-raised is not available, certified organic is the next best option for avoiding antibiotics and ensuring better practices.
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Support Local Farms: Visit farmers markets and local farms where you can ask questions directly and get to know how your chicken was raised.
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Consider Cost: Higher welfare chicken costs more to produce. So be wary of very cheap chicken, as that likely signals worse practices.
Healthy Chicken Cooking Tips
To get the most nutrition from your chicken, use these healthy cooking methods:
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Roast, bake, or poach chicken to retain moisture and nutrients.
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Skip the skin to reduce saturated fat and calories while cooking.
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Marinate chicken in antioxidant-rich ingredients like citrus juice, garlic, and herbs.
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Avoid charring or overcooking chicken, which can form harmful compounds.
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Check that chicken reaches a safe internal temperature of 165°F using a meat thermometer.
With the right knowledge, you can navigate the chicken labels, find the healthiest options, and cook your chicken in nourishing ways. Choosing pasture-raised chicken when possible provides superior nutrition and welfare while supporting a more sustainable food system.
A Natural Chicken Diet for Pastured Chickens
The natural chicken diet is one that contains fresh pasture, worms and bugs. FYI: chickens are not supposed to be vegetarians! If the chicken eats a deviant diet from what a wild chicken would eat then it won’t be as healthy, and neither will you if you eat it.
A chicken allowed to consume a natural chicken diet has a more balanced ratio of omega-6 fat to omega-3 fat. These pastured chickens are leaner because they get to exercise and find their own food.
The Unhealthiest Chickens: Factory-Farmed
And of course factory-farmed chickens are the absolute worst. Factory-farmed chickens have an inferior nutritional profile compared to the pastured chickens. This is because the chickens are in unhealthy living conditions and are highly susceptible to infections. So, to stop the spread of diseases, factory farmers give their chickens antibiotics and then chlorine to clean them before selling them. No thank you!.
The bottom line is, you want to look for pastured chicken and settle for nothing less. If you can’t find it at your local supermarket then you can order pastured chicken online.
Is Chicken the Healthiest Meat?
FAQ
What type of chicken is the healthiest to eat?
Nutritionally, chicken is often the top selection when people are picking a meat-based protein but trying to be health-conscious. People often say that lean meats, like chicken breast, are “healthier” than other types of meat because they are low in fat and calories.
What is the best chicken to eat everyday?
Skinless chicken breast is the leanest cut because it has the least amount of fat and the most protein compared to thighs or wings. Opt for poaching, grilling, steaming, or stir-frying with minimal oil to retain chicken’s health benefits while supporting weight loss goals.
What is the healthiest way to buy chicken?
Carefully Read the Label The other bit of crucial information is looking for the grass-fed label on chicken, rather than chicken that has lived eating corn or feed. The more naturally raised, naturally fed, and naturally sustained a chicken is, the fresher, healthier, tastier, and better the meat is.
What is the best cut of chicken for health?
It’s better for people who are trying to eat healthier to choose white meat chicken breast and wing meat instead of dark meat. White chicken meat is an excellent source of lean protein, which helps build muscles, and delivers vital nutrients, including potassium, vitamin D, iron and calcium1.