1 serving (244 grams) contains 315 calories, 46.1 grams of protein, 12.7 grams of fat, and 3.9 grams of carbohydrates.
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Nutrition Information
Calories |
314.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.7 g | 16% | |
| Saturated Fat | 3.1 g | 15% | |
| Polyunsaturated Fat | 1.9 g | ||
| Cholesterol | 195.2 mg | 65% | |
| Sodium | 1283.4 mg | 55% | |
| Total Carbohydrates | 3.9 g | 1% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0.2 g | ||
| protein | 46.1 g | 92% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 31.7 mg | 2% | |
| Iron | 1.3 mg | 7% | |
| Potassium | 505.1 mg | 10% | |
* 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
Source of Calories
About Chicken with sauce
Chicken with sauce is a versatile dish found in many global cuisines, ranging from Italian chicken cacciatore to Chinese sweet and sour chicken. The main ingredient, chicken, is a lean protein source that can be paired with a variety of sauces, which may include ingredients like tomatoes, herbs, cream, or soy sauce depending on the cuisine. Chicken is low in fat and rich in essential amino acids, making it a staple for muscle repair and growth. A single 3-ounce serving of cooked chicken breast contains around 26 grams of protein, 2.7 grams of fat, and provides key nutrients like Vitamin B6, phosphorus, and selenium, which contribute to energy metabolism and antioxidant defense.
Health Benefits
- Rich in high-quality protein, essential for muscle building and repair (26g of protein per 3 oz cooked chicken breast).
- Provides selenium, a mineral that plays a critical role in thyroid function and antioxidant protection (24 mcg per 3 oz serving, 44% of the daily value).
- Contains Vitamin B6, which supports brain health and aids in energy metabolism (0.5 mg per 3 oz serving, approximately 29% of the daily value).
Dietary Considerations
Selection and Storage
Store cooked chicken with sauce in an airtight container in the refrigerator for up to 3-4 days. Reheat thoroughly to at least 165°F (74°C) before consumption.
Common Questions About Chicken with sauce Nutrition
Is chicken with sauce high in protein?
Chicken is an excellent source of protein, with a 3-ounce serving of plain cooked chicken breast providing about 26 grams of protein. However, the protein content may vary depending on the sauce used; cream-based sauces might dilute the protein percentage slightly. Be mindful of the sauce ingredients as they can also add calories and fat.
Can I eat chicken with sauce on a keto diet?
Chicken can fit well into a keto diet, as it is naturally low in carbohydrates. However, the compatibility of chicken with sauce on a keto diet depends on the sauce. Creamy, butter-based, or low-carb sauces are ideal. Sweet or starchy sauces, such as teriyaki or barbecue sauce, often contain high amounts of sugar and are not suitable for keto.
Are there health concerns with eating chicken with sauce?
Chicken itself is a lean source of protein and can be part of a healthy diet. However, the sauce can significantly alter the nutritional profile. Cream-based sauces can be high in saturated fats, while sugary sauces can lead to excess calorie consumption. Additionally, some store-bought sauces may contain added sodium or preservatives, so it's best to check labels or opt for homemade versions.
What is the recommended portion size for chicken with sauce?
A standard serving of chicken is about 3 to 4 ounces (roughly the size of a deck of cards) per meal. When adding sauce, use no more than 2 tablespoons to keep calories and added fats or sugars in check. Pair it with non-starchy vegetables to create a balanced meal.
How does chicken with sauce compare to chicken without sauce?
Plain chicken is lower in calories, fat, and potentially sugar, depending on the type of sauce added. For instance, 3 ounces of plain chicken breast has about 120 calories and minimal fat, while adding a creamy or sugary sauce can increase calories by 50 to 200 per serving. Opt for light sauces with healthy fats, herbs, or spices to preserve nutritional balance.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Chicken with sauce DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Nutritional Benefits of Chicken and Its Role in a Healthy DietNIH Office of Dietary SupplementsDiscusses chicken as a primary protein source and its contribution to dietary intake of essential nutrients like iron and zinc.
- 2015-2020 Dietary Guidelines for Americans: Protein FoodsU.S. Department of Health and Human ServicesRecommends lean meats like chicken as part of a balanced diet and provides guidance on portion sizes and preparation methods.
- Effects of Cooking Methods on Nutritional Composition of ChickenAmerican Journal of Clinical NutritionExamines how cooking methods, such as adding sauce, impact the nutrient profile of chicken.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
