Hainanese steamed chicken

Lunch

Item Rating: 63/100

1 serving (200 grams) contains 380 calories, 30.0 grams of protein, 28.0 grams of fat, and 2.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		447.1
% Daily Value*
Total Fat		32.9 g	42%
	Saturated Fat	9.4 g	47%
	Polyunsaturated Fat	0 g
Cholesterol		117.6 mg	39%
Sodium		941.2 mg	40%
Total Carbohydrates		2.4 g	0%
	Dietary Fiber	0 g	0%
	Sugars	0 g
protein		35.3 g	70%
Vitamin D		0 mcg	0%
Calcium		23.5 mg	1%
Iron		1.8 mg	10%
Potassium		352.9 mg	7%

* 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

🍞 Low carbs

Source of Calories

Fat: 296 cal (66.3%)

Protein: 141 cal (31.6%)

Carbs: 9 cal (2.1%)

About Hainanese steamed chicken

Hainanese Steamed Chicken is a traditional dish originating from Hainan, China, and is also a signature dish in Singaporean cuisine. It features poached chicken served with fragrant rice and dipping sauces, typically soy sauce, chili sauce, and ginger-garlic paste. This dish is high in protein due to the chicken and relatively low in fats when prepared without skin or excessive oils. A serving of boneless steamed chicken breast (100g) provides approximately 31g of protein, only about 3.6g of fat, and minimal carbohydrates, making it a lean source of nutrition. Additionally, the side of chicken broth rice can provide moderate energy from carbohydrates, depending on portion size. This simple cooking method preserves the nutrients in the chicken, especially niacin (vitamin B3), phosphorus, and selenium, which are vital for energy production and cellular health.

Health Benefits

• Rich in protein (31g per 100g chicken breast), essential for muscle repair and growth.
• Contains selenium, a mineral that supports thyroid function and immune health.
• Provides niacin (vitamin B3), which helps maintain healthy metabolism and skin.
• Low in saturated fat when prepared without chicken skin, aiding heart health.
• Supplies phosphorus, important for strong bones and teeth.

Dietary Considerations

Allergens: Contains soy (from dipping sauce), gluten (if soy sauce contains wheat)

Suitable for: High-protein diets, low-carb diets, gluten-free diets (if gluten-free soy sauce is used)

Not suitable for: Vegetarian diets, vegan diets

Selection and Storage

Store cooked chicken in an airtight container in the refrigerator and consume within 3-4 days. To retain moisture, keep it covered in its broth during storage.

Common Questions About Hainanese steamed chicken Nutrition

Is Hainanese steamed chicken high in protein?

Yes, Hainanese steamed chicken is an excellent source of protein. A 3.5-ounce (100g) serving of chicken provides approximately 27g of protein, making it ideal for muscle repair and growth.

Can I eat Hainanese steamed chicken on a keto diet?

Yes, Hainanese steamed chicken is compatible with a keto diet as it is naturally low in carbohydrates and high in protein. Pairing it with low-carb sauces and skipping rice makes it a perfect keto-friendly option.

What are the health benefits of Hainanese steamed chicken?

Hainanese steamed chicken offers several health benefits as it is rich in lean protein and contains essential nutrients like B vitamins, zinc, and selenium. The steaming method also maintains the chicken's moisture and avoids unhealthy fats, which makes it a healthier cooking approach compared to frying.

How much Hainanese steamed chicken should I eat per serving?

A typical serving of Hainanese steamed chicken is about 3-4 ounces (85-113g), which provides a balanced amount of protein for most adults. Pair it with vegetables or low-carb sides for a complete meal.

How does Hainanese steamed chicken compare to roasted or fried chicken?

Hainanese steamed chicken is lower in fat compared to fried chicken due to the absence of added oil during cooking. It is also more tender and retains more natural juices compared to roasted chicken, giving it a softer texture and mildly flavorful taste.

Data Sources & Scientific References