Chicken with rice and vegetables

Lunch

Item Rating: 74/100

1 serving (250 grams) contains 350 calories, 30.0 grams of protein, 8.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		330.2
% Daily Value*
Total Fat		7.5 g	9%
	Saturated Fat	1.9 g	9%
	Polyunsaturated Fat	0 g
Cholesterol		66.0 mg	22%
Sodium		566.0 mg	24%
Total Carbohydrates		37.7 g	13%
	Dietary Fiber	2.8 g	10%
	Sugars	3.8 g
protein		28.3 g	56%
Vitamin D		0 mcg	0%
Calcium		37.7 mg	2%
Iron		1.9 mg	10%
Potassium		377.4 mg	8%

* 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: 67 cal (20.4%)

Protein: 113 cal (34.1%)

Carbs: 150 cal (45.5%)

About Chicken with rice and vegetables

Chicken with rice and vegetables is a versatile dish popular in various cuisines, including Asian, Latin American, and Middle Eastern. This wholesome meal typically consists of lean chicken, rice, and a variety of vegetables, providing a balance of protein, carbohydrates, and essential vitamins. Chicken is a rich source of high-quality protein essential for muscle repair and maintenance, while rice adds easily digestible energy in the form of complex carbohydrates. Vegetables, varying from carrots to broccoli or bell peppers, contribute fiber, antioxidants, and vital nutrients like vitamin C and potassium, enhancing the dish's overall nutritional value. When prepared with minimal oil and seasoning, this meal can be a nutrient-dense, well-rounded option for many diets and lifestyles.

Health Benefits

• Lean chicken is a high-quality protein source that supports muscle repair and maintenance.
• Vegetables such as broccoli and carrots provide dietary fiber, improving digestive health and supporting a healthy gut.
• Rice is a gluten-free, easily digestible carbohydrate that provides sustained energy, making it ideal for active individuals.
• The inclusion of colorful vegetables ensures a variety of antioxidants like beta-carotene and vitamin C, which boost immune health.
• Chicken is a source of B vitamins like niacin (B3), which supports energy metabolism and healthy skin.

Dietary Considerations

Allergens: Contains none, unless cross-contaminated or specific ingredients (e.g., soy sauce) are used

Suitable for: Gluten-free (if uncontaminated), high-protein diets

Not suitable for: Vegetarian, vegan

Selection and Storage

Chicken with rice and vegetables should be stored in an airtight container in the refrigerator and consumed within 3–4 days. Reheat thoroughly before eating.

Common Questions About Chicken with rice and vegetables Nutrition

Is chicken with rice and vegetables high in protein?

Chicken with rice and vegetables is a moderate to high-protein dish, depending on the portion of chicken used. A 4-ounce serving of chicken breast can contain around 26 grams of protein, and the vegetables provide minimal protein. Overall, it's an excellent source for meeting protein needs in a balanced meal.

Can I eat chicken with rice and vegetables on a keto diet?

Chicken with rice and vegetables is not ideal for a keto diet, as rice is high in carbohydrates. One cup of cooked white rice contains approximately 45 grams of carbs, which exceeds keto guidelines. To make it keto-friendly, skip the rice and increase vegetables like broccoli or zucchini, which are low in carbs.

What are the health benefits of chicken with rice and vegetables?

Chicken with rice and vegetables is a balanced meal that provides lean protein, complex carbohydrates, and essential vitamins and minerals. The vegetables contribute fiber, antioxidants, and micronutrients like vitamins A and C, while the chicken offers essential amino acids for muscle repair. However, using fried chicken or white rice can increase calorie and fat content, so choosing grilled chicken and brown rice is healthier.

What is a recommended serving size for chicken with rice and vegetables?

A balanced serving size for chicken with rice and vegetables typically includes 4-6 ounces of chicken, 1/2 to 1 cup of rice, and 1-2 cups of vegetables. This portion contains approximately 400-600 calories, depending on preparation methods and ingredients, and is suitable for most adults for a single meal.

How does chicken with rice and vegetables compare to pasta dishes in terms of nutrition?

Chicken with rice and vegetables tends to be lower in calories and carbs compared to heavy pasta dishes, especially cream-based ones. Rice provides complex carbs while pasta, particularly refined varieties, can be higher in simple carbs. Additionally, the inclusion of vegetables adds fiber and micronutrients to chicken and rice, making it a more nutrient-dense option than many pasta dishes.

Data Sources & Scientific References