Smothered chicken

Dinner

Item Rating: 63/100

1 serving (200 grams) contains 350 calories, 30.0 grams of protein, 20.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		411.8
% Daily Value*
Total Fat		23.5 g	30%
	Saturated Fat	9.4 g	47%
	Polyunsaturated Fat	0 g
Cholesterol		105.9 mg	35%
Sodium		941.2 mg	40%
Total Carbohydrates		11.8 g	4%
	Dietary Fiber	1.2 g	4%
	Sugars	3.5 g
protein		35.3 g	70%
Vitamin D		58.8 mcg	294%
Calcium		117.6 mg	9%
Iron		2.4 mg	13%
Potassium		470.6 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

🍯 Low sugar

⚠️ Contains trans fat

🧈 High saturated fat

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 211 cal (52.9%)

Protein: 141 cal (35.3%)

Carbs: 47 cal (11.8%)

About Smothered chicken

Smothered chicken is a comforting Southern dish originating from American soul food traditions. It typically consists of pan-fried or baked chicken smothered in a rich, savory gravy often made with onions, garlic, and seasonings. While its preparation can vary, it generally combines protein-rich chicken with flavorful spices and sauces. Chicken itself is a lean protein that provides essential nutrients such as vitamin B12, niacin, selenium, and phosphorus. Depending on the preparation method, the dish can be balanced with vegetables or paired with higher-fat sauces, impacting its nutritional value. When made with skin-on chicken or heavy cream-based gravies, smothered chicken is calorie dense, but a lighter approach can focus on lean cuts and broth-based sauces for a healthier profile.

Health Benefits

• Chicken is a high-quality protein source that supports muscle repair and growth.
• The dish can provide selenium, which contributes to thyroid health and antioxidant protection.
• Smothered chicken prepared with onions and garlic may boost immune health due to their natural sulfur compounds.

Dietary Considerations

Allergens: Contains dairy, gluten (if flour is used), alliums (e.g., onion/garlic)

Suitable for: High-protein diets, low-carb diets (if paired with non-starchy vegetables)

Not suitable for: Vegetarian diets, vegan diets, low-fat diets (depending on preparation)

Selection and Storage

Store smothered chicken in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave to preserve flavor.

Common Questions About Smothered chicken Nutrition

Is smothered chicken high in protein?

Yes, smothered chicken is generally high in protein due to the chicken being the main ingredient. A single serving (approximately 4 ounces of chicken) can provide about 26-30 grams of protein, depending on the cut of chicken used. The protein content may vary slightly depending on additional ingredients like sauce or toppings.

Can I eat smothered chicken on a keto or low-carb diet?

Yes, smothered chicken can be suitable for a keto or low-carb diet if it is prepared without flour-based coatings or high-sugar sauces. Using ingredients like heavy cream, butter, and cheese can keep the dish compliant while enhancing the fat content for keto.

What are the health benefits or concerns of smothered chicken?

Smothered chicken can be a good source of protein, B vitamins (like niacin and B6), and minerals such as selenium and phosphorus. However, the dish can also be high in saturated fats and sodium, especially if made with cream-heavy sauces or salty broths, so those monitoring their fat or sodium intake should be cautious.

What is the recommended portion size for smothered chicken?

A recommended portion size for smothered chicken is about 4-6 ounces of cooked chicken per person, which is roughly the size of a deck of cards. Adding a side of vegetables or a light salad can help balance the meal nutritionally if the dish contains rich or heavy sauces.

How does smothered chicken compare to grilled or baked chicken?

Smothered chicken is typically higher in calories and fat compared to plain grilled or baked chicken due to the addition of sauces, cheese, or cream. For example, grilled chicken might have around 150 calories and 3-5 grams of fat per 4-ounce serving, whereas smothered chicken can range from 250-400 calories and 15-30 grams of fat depending on the recipe.

Data Sources & Scientific References