How Many Calories Are in Ground Chicken? A Detailed Look at This Lean Protein

Ground chicken is a versatile and healthy lean protein that can be used in everything from tacos to meatballs But how many calories are actually in ground chicken? Here’s a detailed look at the calorie count and nutrition facts for this popular ingredient

An Overview of Ground Chicken Nutrition

Ground chicken is made from chopped or minced chicken meat with the skin and bones removed It typically contains both white and dark meat Here are some key nutrition facts about raw ground chicken (based on a 100 gram serving)

• Calories: 143
• Fat: 7g
• Protein: 18g
• Carbs: 0g

So ground chicken is very low in carbs and high in protein. The calorie count is moderate, largely coming from the fat content. It provides a leaner alternative to ground beef or pork.

Now let’s look at how many calories and nutrients are in different amounts of ground chicken.

Calories in 1 Ounce of Ground Chicken

• Calories: 41
• Fat: 2g
• Protein: 5g

One ounce of raw ground chicken contains about 41 calories. These meatballs and kebabs are great for recipes that call for smaller amounts.

Calories in 4 Ounces of Ground Chicken

• Calories: 160
• Fat: 9g
• Protein: 22g

A 4 ounce serving corresponds to about 1/4 pound of ground chicken. This is a common serving size for many recipes like burgers, tacos, chili, etc. You’ll get 160 calories and 22 grams of protein from this amount.

Calories in 1/2 Pound of Ground Chicken

• Calories: 287
• Fat: 16g
• Protein: 40g

When cooking for multiple people, you’ll often use larger amounts of ground chicken. There are 287 calories in 1/2 pound (about 8 ounces). This size works well for dishes like chicken parmesan, casseroles, pasta sauce, etc.

Calories in 1 Pound of Ground Chicken

• Calories: 573
• Fat: 31g
• Protein: 79g

There are 573 calories and almost 80 grams of protein in a pound of ground chicken. You can save money on this lean protein by buying bigger packages. You can use a pound of ground chicken in chicken chili, shepherd’s pie, stuffed peppers, and other dishes.

Comparing Calories to Other Types of Ground Meat

How does the calorie count of ground chicken compare to other popular types of ground meat?

• Ground turkey: 135 calories per 4 oz cooked
• Ground chicken: 160 calories per 4 oz raw
• Lean ground beef (90/10): 200 calories per 4 oz cooked
• Regular ground beef (80/20): 277 calories per 4 oz cooked

So you can see that ground chicken has fewer calories than ground beef, but more calories than extra lean ground turkey. Ground turkey costs more, but this costs less.

Ground chicken can be a budget-friendly alternative to replace ground beef in many recipes. You’ll save about 100 calories per 4 ounce serving compared to regular 80/20 ground beef.

How Is the Calorie Count Affected by Cooking?

The nutrition information provided so far has been for raw ground chicken. So how many additional calories from fat are added during the cooking process?

If you pan-fry ground chicken in a small amount of oil over medium-high heat, you may add roughly 50 extra calories per 4 ounces. The calories added will depend on factors like:

• Type and amount of oil used
• Cook time
• Browning and crisping

Keep in mind that any burger buns, taco shells, pasta, rice or other additions will increase the calories per serving. But the ground chicken itself will only have a minor calorie change from cooking.

Get the Most Nutrition for Your Calories

To get the biggest nutrition bang for your calorie buck, be mindful of how you cook and season your ground chicken:

• Use healthy cooking methods – Try pan-frying in olive oil, baking, or grilling. Avoid deep frying.

• Watch the salt – Limit sodium from seasoning to avoid bloating. Herbs, spices, garlic and citrus add lots of flavor.

• Load up on veggies – Make “bowls” with cauliflower rice or add tons of produce into casseroles.

• Boost protein – Top salads or grain bowls with eggs for more satisfaction.

• Hydrate – Drink water with lemon instead of sugary beverages.

You can maximize the nutritional value you get from ground chicken calories by making smart choices about preparation methods and ingredients.

Sample Low Calorie Ground Chicken Recipes

Here are some delicious recipes using ground chicken that keep the calorie count in check:

• Chicken Zoodle Soup – Zucchini noodles, chicken broth, onions, carrots, ground chicken and seasonings. 158 calories per serving

• Simple Sesame Chicken – Ground chicken fried with ginger, garlic, sesame oil and veggies. Served over zucchini noodles. 211 calories per serving

• Chicken “Fried Rice” – Cauliflower rice stir fried with ground chicken, egg, peas and reduced sodium soy sauce. 184 calories per serving

• Chicken Lettuce Wraps – Ground chicken sauteed with water chestnuts, mushrooms and chili sauce. Served in lettuce cups. 76 calories per wrap

The Lean Protein You Need

Ground chicken is a healthy, versatile ingredient that provides a good source of protein at a moderate calorie cost. A 3-4 ounce serving of ground chicken offers about 160 calories and over 20 grams of protein.

Compare nutrition labels and choose 95% lean or 99% lean ground chicken to get the best nutritional value. Or stick to chicken breast if trying to restrict calories and fat.

So next time a recipe calls for ground meat, consider the calorie saving benefits of using ground chicken instead of ground beef. This budget-friendly protein works for tacos, pasta sauces, chili, burgers, meatballs and so much more.