The Institute of Child Nutrition thawing fact sheet lists four acceptable methods: “in a refrigerator, under cold running water, in a microwave, or as part of the cooking process.” This guide covers the refrigerator, cold water, and microwave methods in detail, plus the cooking-based method briefly. It also draws on a North Carolina Cooperative Extension sheet dated November 1998.
Why the counter is not an option
The North Carolina sheet is blunt about the counter: “Thawing at room temperature on the counter is unsafe.” Its reasons are to “minimize the time that it is in the temperature danger zone (40°F to 140°F)” and “to prevent cross-contamination.” The Institute of Child Nutrition sheet adds a point about freezing: “Freezing food keeps most bacteria from multiplying, but it does not kill them.” It also says, “Cooks must plan ahead so that they can use an appropriate method for thawing.”
Refrigerator thawing
The ICN sheet sets the refrigerator limit at 41 °F or below: “Thaw frozen food in the refrigerator at a temperature at or below 41 °F.” The NC State sheet gives a figure one degree lower: “Thaw in a refrigerator operating at 40°F or colder.” ICN says to place frozen packages “in a pan so that juices cannot drip on other foods.” NC State also says to “Place the pan of food on the bottom shelf of the refrigerator.” For time, ICN says “A small quantity of food may thaw in one day, while a large product such as a turkey may take several days.” For large pieces of meat like a whole turkey or roast, the 1998 NC State sheet says to “allow 24 hours for each five pounds of meat.” ICN also says to check the food at the end of refrigerator thawing: “For refrigerator thawing, check the temperature at the end of the thawing process.” If the refrigeration unit works properly, ICN says the food “will never exceed 41 °F.” Practical advice: move the meat to the refrigerator a day or more before the cook, based on its size. For cooking targets once the meat is thawed, see the steak grilling guide.
Cold water thawing
ICN says to thaw food “completely submerged under clean, drinkable running water.” NC State says the water “should be running constantly.” NC State also says the water temperature should be “70°F or less.” ICN says water warmer than “70 °F from the tap” means another method should be used: “If water temperature is warmer than 70 °F from the tap, use another thawing method.” ICN also says to check the food every 30 minutes: “For thawing in running water, check the temperature of the food every 30 minutes.” NC State limits this method by time: “Use for foods that can be thawed within two hours.” It adds that “This method does not work well with large pieces of food that cannot be safely thawed in two hours.” Practical advice: seal the wrapped meat in a leak-proof bag so the water does not soak in.
Microwave thawing: cook right away
ICN limits microwave thawing: “Thaw frozen food in a microwave oven only if it will be cooked immediately.” NC State says, “After thawing in the microwave, immediately cook food in the microwave or by conventional methods.” If you finish cooking in the microwave, NC State advises that you “cover to retain moisture and to prevent spattering,” “rotate food halfway through the cooking cycle,” and “stir food.” It also says to “allow 2 minutes standing time before serving food.” For cooking targets after thawing, see the chicken grilling temperature guide.
Thawing as part of cooking, and checking temperature
ICN lists a fourth method: “Thaw frozen food as part of the cooking process.” That method “typically is used for products such as frozen patties, nuggets, pizza, lasagna, chili, soup, and vegetables.” NC State says the method “Works well for small amounts of food, such as vegetables, hamburger patties, and seafood.” NC State also says, “Always cook food to a safe internal temperature.” ICN says to check temperature during thawing: “Check temperature of food during the thawing process using a temperature measuring device.” For a frozen patty cooked on the grill, see the burger grilling guide, and for probe placement, see grilling with a meat thermometer.
For food safety guidance on thawing in a South Asian kitchen — qeema, whole chickens, mutton cuts for biryani — see the thawing meat safely guide at TheCareOnline.
Sources
- Institute of Child Nutrition, “Thawing Foods” food safety fact sheet (checked 2026-10-23): https://theicn.org/resources/521/food-safety-fact-sheets/107153/thawing-foods.pdf
- NC State Extension, “Thawing Food Safely (FSS4),” For Safety’s Sake series, November 1998 (checked 2026-10-23): https://units.cals.ncsu.edu/foodsafety/wp-content/uploads/sites/13/2019/06/foodsafety_thawing_food_fss4.pdf