Black bean chicken

Lunch

Item Rating: 76/100

1 serving (200 grams) contains 250 calories, 25.0 grams of protein, 10.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		294.1
% Daily Value*
Total Fat		11.8 g	15%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		70.6 mg	23%
Sodium		941.2 mg	40%
Total Carbohydrates		23.5 g	8%
	Dietary Fiber	7.1 g	25%
	Sugars	5.9 g
protein		29.4 g	58%
Vitamin D		0 mcg	0%
Calcium		47.1 mg	3%
Iron		3.5 mg	19%
Potassium		588.2 mg	12%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 106 cal (33.4%)

Protein: 117 cal (37.0%)

Carbs: 94 cal (29.6%)

About Black bean chicken

Black Bean Chicken is a savory dish that combines chicken with fermented black beans, a staple ingredient in Chinese cuisine. The dish often features garlic, ginger, and a variety of vegetables, making it both flavorful and nutrient-dense. Black beans are rich in protein, fiber, and essential minerals such as magnesium and iron, while chicken is a high-quality source of lean protein. This dish particularly shines in its balance of macronutrients and micronutrients, contributing to overall health. With roots in traditional Chinese cooking, Black Bean Chicken delivers both robust flavors and nutritional benefits, ideal for wholesome meal options.

Health Benefits

• High protein content from chicken supports muscle growth and repair (31g of protein per 100g of cooked chicken breast).
• Black beans are high in dietary fiber, aiding in digestion and promoting gut health (15g fiber per cup of cooked black beans).
• Rich in iron, supporting oxygen transport and energy production (3.6mg per cup of cooked black beans).

Dietary Considerations

Allergens: Contains soy (if using soy sauce), possible gluten (if soy sauce is not gluten-free)

Suitable for: High-protein diets, balanced diets

Not suitable for: Vegan diets, vegetarian diets, soy-free diets

Selection and Storage

Store cooked Black Bean Chicken in an airtight container in the refrigerator for up to 3-4 days. Reheat thoroughly before serving.

Common Questions About Black bean chicken Nutrition

What is the nutritional content of Black Bean Chicken?

Black Bean Chicken is high in protein, typically providing around 20-25 grams per serving (4 oz of chicken). It also contains roughly 300-400 calories per portion, depending on the recipe and ingredients used. It is a good source of iron, phosphorus, and B vitamins from the chicken, while the black beans contribute dietary fiber, folate, and magnesium.

Is Black Bean Chicken compatible with a low-carb or keto diet?

Black Bean Chicken can be modified for a low-carb or keto diet, but traditional recipes with black beans are not ideal as black beans are relatively high in carbohydrates (around 20 grams of net carbs per half-cup). To make it keto-friendly, reduce or omit the black beans and substitute them with a low-carb vegetable like zucchini or mushrooms.

What are the health benefits of Black Bean Chicken?

Black Bean Chicken provides a complete protein source from the combination of chicken and black beans, supporting muscle repair and growth. The black beans add soluble fiber, which promotes digestive health and helps regulate blood sugar levels. Additionally, the dish is often rich in antioxidants like flavonoids and phytochemicals that support overall heart health.

What is the recommended serving size for Black Bean Chicken?

A serving size of Black Bean Chicken is typically around 1 cup, or approximately 6-8 oz, depending on the recipe. This portion generally provides a balanced mix of protein, carbohydrates, and fiber. Pair it with a side of vegetables or a small salad for a complete, nutrient-dense meal.

How does Black Bean Chicken compare to other similar dishes, like Chili Chicken or Lemon Chicken?

Black Bean Chicken is generally higher in fiber compared to dishes like Lemon Chicken or Chili Chicken because of the black beans' contribution. It also has a more complex flavor profile, combining savory and earthy notes from the bean sauce. However, it may be higher in carbohydrates due to the inclusion of black beans, unlike Lemon Chicken, which is usually lower in carbs and calories overall.

Data Sources & Scientific References