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Chicken Baked in Tomato Sauce Calories
High protein, low fat, tomato antioxidants
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Chicken Baked in Tomato Sauce (150 g) has 165 calories. That works out to 110 calories per 100 g. It contains 6.3 g of carbs, 24.8 g of protein, 3.8 g of fat and 1.7 g of fiber. Its 10.2 mg of B3 covers 64% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Chicken Baked in Tomato Sauce Nutrition Facts
Selected: 1 piece (medium) · 150 g
165
KCAL / 150G
Carbs
6.3g
· 2% DV
Protein
24.8g
· 50% DV
Fat
3.8g
· 5% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 16% · Protein 63% · Fat 21%
Chicken Baked in Tomato Sauce nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 165 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 1.05 g | 5% |
| Trans fat | 0 g | |
| Sodium | 330 mg | 14% |
| Total carbohydrate | 6.3 g | 2% |
| Fiber | 1.7 g | 6% |
| Protein | 24.8 g | 50% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Chicken Baked in Tomato Sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 165 kcal |
| 1 slice (thick) | 80 g | 88 kcal |
| 100 g | 100 g | 110 kcal |
| 1 piece (small) | 100 g | 110 kcal |
| 1 serving (medium) | 180 g | 198 kcal |
| 1 cup (chopped) | 180 g | 198 kcal |
| 1 piece (large) | 200 g | 220 kcal |
| 1 serving (large) | 250 g | 275 kcal |
| 2 piece (double) | 300 g | 330 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Chicken Baked in Tomato Sauce
Is chicken baked in tomato sauce healthy?
Yes, chicken baked in tomato sauce can be a lean, protein-rich meal, especially when made with skinless chicken and modest added oil. Pair it with vegetables or a whole grain, and keep an eye on added salt in the sauce.
How do you make chicken baked in tomato sauce?
Arrange chicken in a baking dish, cover it with seasoned tomato sauce, and bake until cooked through. A simple sauce of tomatoes, garlic, onion, herbs, and a little olive oil works well; cut the chicken into similar-sized pieces for even cooking.
Can you use canned tomatoes for chicken baked in tomato sauce?
Yes, canned crushed or diced tomatoes work well in chicken baked in tomato sauce. Drain excess liquid if the sauce seems very watery, then season it with garlic, herbs, and pepper before pouring it over the chicken.
Should you brown the chicken before baking it in tomato sauce?
No, browning is not essential; chicken baked in tomato sauce can go straight into the oven. Searing first adds a deeper roasted flavor and color, but it also adds a step and can make lean chicken less forgiving if overcooked.
What cut of chicken works best for chicken baked in tomato sauce?
Both chicken breast and thighs work. Breast gives a leaner result but can dry out if overbaked, while thighs tend to stay more succulent; use pieces of similar size so they finish cooking at roughly the same time.
What should you serve with chicken baked in tomato sauce?
Serve chicken baked in tomato sauce with rice, couscous, pasta, or crusty bread to soak up the sauce. Roasted vegetables or a green salad add freshness and make the plate feel less heavy.
Can you prepare chicken baked in tomato sauce ahead of time?
Yes, you can assemble the chicken and tomato sauce in the baking dish ahead and refrigerate it until cooking. Keep it covered and chilled, then bake until the chicken is fully cooked; avoid leaving raw poultry at room temperature.
How do you keep chicken baked in tomato sauce from drying out?
Keep the chicken covered with sauce and avoid baking it longer than necessary. Breast pieces cook faster than large thighs, so check the thickest part with a food thermometer and remove the dish once it reaches 165°F (74°C).
Can you freeze chicken baked in tomato sauce?
Yes, cooked chicken baked in tomato sauce freezes well. Cool it, portion it into airtight containers, and thaw it in the refrigerator before reheating; the sauce may separate slightly, but stirring it as it warms usually brings it back together.
Why is the sauce for chicken baked in tomato sauce watery?
Tomatoes release liquid as they bake, and a crowded dish can trap steam instead of letting the sauce reduce. Use a wide baking dish and uncover it near the end so excess moisture can evaporate.
Chicken Baked in Tomato Sauce Vitamins & Minerals
Vitamins
B3
10.2mg · 64% DV
B6
0.68mg · 40% DV
B5
1.2mg · 24% DV
Biotin
5.25µg · 18% DV
Minerals
Selenium
20µg · 36% DV
Phosphorus
240mg · 34% DV
Sodium
330mg · 14% DV
Potassium ⭐
480mg · 14% DV
Chicken Baked in Tomato Sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chicken Baked in Tomato Sauce
To burn the 165 calories in 1 piece (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Chicken Baked in Tomato Sauce?
Chicken Baked in Tomato Sauce is a home-style dish of chicken pieces oven-cooked with a tomato-based sauce, often seasoned with herbs, spices or onion. It is made in many kitchens rather than belonging to one particular place, and recipes vary. The chicken turns tender as it bakes, while the sauce adds a mellow acidity and keeps each bite moist.
Serve it with rice, potatoes, bread or a simple salad; in Turkey, it also fits naturally alongside pilaf or bulgur at a family meal. It is a protein-forward choice with relatively little fat: a 100 g portion provides 16.5 g of protein. For a lighter version, use skinless chicken and keep added oil modest.
How Nutritious Is Chicken Baked in Tomato Sauce?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Chicken Baked in Tomato Sauce Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Chicken Baked in Tomato Sauce Contain Allergens?
No known major allergens
Which Diets Is Chicken Baked in Tomato Sauce Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Chicken Baked in Tomato Sauce Fat Profile
SATURATED
1.05g
MONOUNSATURATED
1.2g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 5.5:1
Above the ideal 4:1 (5.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.