Part A · the temperature map — what happens to meat as it heats
Internal temperature scale (°C) — what's happening inside the meat
0°20°40°60°74°90°100°+
0–40°C
Danger zone. Bacteria multiply rapidly. Never leave raw meat here for long.
60–74°C
Proteins denature. Meat is "cooked." Most pathogens killed. Safe zone begins.
74°C+
Universally safe. All harmful bacteria destroyed. Poultry target.
Water boils at 100°C. Meat cooked in boiling water reaches max 100°C internally — always safe, but can become tough if overdone.
Part B · each meat — safe temps and cook times
Chicken & poultryMost strict — no pink ever
Safe internal temp (grill/oven)
74°C (165°F)
The strictest of all meats. Salmonella risk means no exceptions.
Boiling (whole pieces in water)
20–30 min
Breast: 20 min. Thighs/legs: 30 min. Always fully opaque, no pink juice.
Pan-fry / grill (breast, 2 cm thick)
6–8 min per side
Medium heat. Rest 3 min after. Juices should run clear.
Oven-roast whole chicken (~1.5 kg)
~1.5 hours at 190°C
Rule: 20 min per 500g + 20 min extra. Thigh must reach 74°C.
BeefFlexible — doneness is personal
Rare (red centre)
50–52°C
Safe for whole cuts (steak) — bacteria only on surface, which is seared.
Medium-rare (pink, warm)
55–57°C
The sweet spot for most steaks. Juicy and tender.
Medium (slight pink)
60–63°C
Good for burgers (ground beef must reach 71°C — bacteria throughout).
Well done / boiling
71°C+ / 30–40 min
Stewing beef: 1.5–2 hrs simmering for tender results.
PorkSlightly pink is now fine (updated guidelines)
Safe internal temp
63°C (145°F)
Modern standard — a little pink at the centre is safe. Old guideline was 77°C (overcooks it).
Pork chop (grill/pan, 2 cm)
4–5 min per side
Rest 3 min. Should feel firm but not hard when pressed.
Pork belly / ribs (oven slow)
2.5–3 hrs at 160°C
Low and slow for collagen breakdown. Fat renders out, meat falls off bone.
Boiling (pork shoulder)
1.5–2 hrs
Until fork-tender. Good for ramen broth or pulled pork base.
Fish (salmon, cod, sea bass…)Fastest — easy to overcook
Safe internal temp
63°C (145°F)
Flesh should flake easily and be opaque. Salmon can stay slightly translucent if fresh.
Pan-fry fillet (2–3 cm thick)
3–4 min per side
Skin side down first on high heat. Don't move it until it releases naturally.
Oven (salmon fillet, 180°C)
12–15 min
Rule: 10 min per 2.5 cm of thickness. Overcooked fish is dry and chalky.
Poaching in water (~80°C)
8–12 min
Gentle, keeps fish moist. Don't boil — it toughens the flesh.
Part C · the numbers that matter most — anchor table
100°C
Water boils. Meat cooked in boiling water can never exceed this.
74°C
Chicken must reach this — no exceptions
The strictest rule in all of cooking
63°C
Pork and fish safe temp
Slight pink in pork is now officially fine at this temp
57°C
Beef medium-rare
The target for a good steak. Ground beef must go to 71°C.
190°C
Standard oven roasting temperature
Most chicken, pork, and vegetables. "Hot oven" = 220°C.
3 min
Resting time after cooking any meat
Juices redistribute. Never cut immediately after removing from heat.
The thickness rule — works for grilling any meat
For every 1 cm of thickness, allow roughly 2–3 minutes per side on medium-high heat. A 2 cm chicken breast = 4–6 min per side. A 3 cm steak = 6–9 min per side for medium. This is a rough guide — always check with a thermometer or the finger-press test.
Part D · test yourself
1. You're grilling a chicken breast and cut it open — there's a tiny pink spot in the thickest part. Is it safe to eat?
No — not yet. Chicken must reach 74°C all the way through with no pink remaining. Unlike beef, chicken can carry salmonella throughout the flesh, not just on the surface. Give it 2–3 more minutes and check again. When in doubt, use a meat thermometer.
2. A recipe says to roast a 2 kg whole chicken. How long should it take, and at what temperature?
At 190°C, about 1 hour 40 minutes. The rule is 20 minutes per 500g + 20 minutes extra. So: (2,000 ÷ 500) × 20 + 20 = 80 + 20 = 100 minutes ≈ 1 hr 40 min. Always confirm the thigh reaches 74°C before serving.
3. Your pork chop has a slightly pink centre at 63°C internal temp. Is this a problem?
No — it's perfectly fine. The USDA and most food safety authorities updated their guidelines: pork is safe at 63°C (145°F) with a 3-minute rest, even if slightly pink. The old rule of cooking pork to 77°C was overly cautious and produced dry, tough meat. 63°C = safe and juicy.
4. You're poaching salmon in water. The water is boiling hard at 100°C. Is this ideal?
Not ideal — it'll work, but the fish will be tougher. Poaching fish is best done at a gentle simmer (around 75–85°C), not a full boil. The aggressive bubbling damages the delicate protein structure of fish. The water should be steaming gently with occasional small bubbles, not rolling. Full boiling is fine for chicken and tougher meats, not fish.
5. What's the one universal rule that applies to all meats after cooking?
Rest the meat for at least 3 minutes before cutting. During cooking, juices are forced toward the centre by heat. Resting lets them redistribute throughout. Cut too early and all the juice runs out onto your board — the meat looks dry and loses flavour. Even a thin chicken breast benefits from 3 minutes of resting under foil.