1 serving (medium) of Chicken Rice (No Oil) (200 g) has 240 calories. That works out to 120 calories per 100 g. It contains 37 g of carbs, 17 g of protein, 2.4 g of fat and 1.4 g of fiber. Its 4.2 mg of B3 covers 26% of the Daily Value. Its glycemic index is 70 (medium), so it raises blood sugar at a moderate pace.

What is Chicken Rice (No Oil)?

Chicken rice (no oil) is a simple Turkish-style pilaf made by cooking rice with tender chicken, often using the chicken’s cooking broth for flavour instead of added oil. The rice is soft but ideally separate, while the chicken brings a mild, savoury taste.

In Turkey, it is a familiar home-cooked lunch or dinner and is also served at lokantas, often with pickles or ayran on the side. Elsewhere, it makes an easy one-bowl meal; add a crisp salad or vegetables for freshness. It provides both carbohydrate and protein, with little fat: a 100 g portion has 1.2 g fat. Season the cooking liquid with pepper or herbs, or serve with extra vegetables for a lighter-feeling plate.

Chicken Rice (No Oil) Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

18.5g

· 7% DV

Protein

8.5g

· 17% DV

Fat

1.2g

· 2% DV

Fiber

0.7g

· 3% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 62% · Protein 29% · Fat 9%

Chicken Rice (No Oil) Vitamins & Minerals

Vitamins

2.1mg · 13% DV

0.19mg · 11% DV

0.5mg · 10% DV

0.07mg · 6% DV

Minerals

Zinc

1mg · 9% DV

Phosphorus

62mg · 9% DV

Selenium

4.5µg · 8% DV

Iron

1mg · 6% DV

How Nutritious Is Chicken Rice (No Oil)?

Nutrient density

Medium

45/ 100

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

44/ 100

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.

Chicken Rice (No Oil) Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Chicken Rice (No Oil)

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Chicken Rice (No Oil) 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 Rice (No Oil) Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Chicken Rice (No Oil) Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Chicken Rice (No Oil) Fat Profile

SATURATED

0.3g

MONOUNSATURATED

0.25g

POLYUNSATURATED

0.15g

⚖️

Omega 6:3 ratio 4:1

Below the ideal 4:1 — a good omega balance.

Compare Chicken Rice (No Oil)

🍗🍚vs🥚

Chicken Rice (No Oil) vs Egg23 kcal fewer per 100 g

→🍗🍚vs🍲

Chicken Rice (No Oil) vs Chicken Soup75 kcal more per 100 g

→🍗🍚vs🥤

Chicken Rice (No Oil) vs Protein Powder260 kcal fewer per 100 g

→🍗🍚vs🍳

Chicken Rice (No Oil) vs Menemen25 kcal more per 100 g

→

Foods Similar to Chicken Rice (No Oil)

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Menemen

95 kcal

🥘

Green Beans with Meat

85 kcal

🍆🥩

Ali Nazik

145 kcal

🧴

Collagen powder

370 kcal

🥤

Vegan Protein Powder

370 kcal

Frequently Asked Questions About Chicken Rice (No Oil)

How do you make chicken rice with no oil?

Cook the chicken until fully done, then shred or slice it while the rice cooks in water or the chicken’s cooking liquid. Stir the chicken into the finished rice or serve it on top; herbs and spices add flavor without oil.

Is chicken rice (no oil) healthy?

Chicken rice (no oil) can be a balanced meal, combining protein from chicken with carbohydrates from rice. Add vegetables or a salad for more variety, and season it with herbs, citrus, or spices rather than relying on extra salt.

What rice is best for chicken rice (no oil)?

Long-grain rice is a good choice for chicken rice (no oil) if you want separate, fluffy grains. Shorter-grain varieties make a softer, stickier dish. Rinse the rice before cooking to remove excess surface starch.

How do you keep chicken rice (no oil) from getting mushy?

To keep chicken rice (no oil) from getting mushy, rinse the rice, measure the cooking liquid carefully, and avoid stirring while it simmers. Let it rest covered after cooking so the grains can finish absorbing moisture.

Can you use chicken breast in chicken rice (no oil)?

Yes, chicken breast works well in chicken rice (no oil) and keeps the dish lean. Avoid overcooking it, since breast meat can dry out; poach it until cooked through, then slice or shred it into the rice.

What should you serve with chicken rice (no oil)?

Fresh vegetables, a crisp salad, or steamed greens pair well with chicken rice (no oil). A tangy sauce or a squeeze of lemon can add contrast, while keeping the meal from becoming too heavy.

How long does chicken rice (no oil) last in the fridge?

Chicken rice (no oil) usually keeps for 3–4 days in the refrigerator when promptly chilled and stored in a covered container. Don’t leave it at room temperature for long, and reheat it until steaming hot throughout.

Can you freeze chicken rice (no oil)?

Yes, chicken rice (no oil) freezes well. Cool it promptly, divide it into airtight portions, and thaw it in the refrigerator before reheating thoroughly. Freezing individual portions makes it easier to thaw only what you need.

Is chicken rice (no oil) good for weight loss?

Chicken rice (no oil) can fit into a weight-loss meal plan because it pairs chicken with rice without added cooking oil. Keep the serving appropriate for your needs and add vegetables for extra volume and variety.

Can people with diabetes eat chicken rice (no oil)?

Yes, people with diabetes can eat chicken rice (no oil), but the rice can raise blood sugar, so portion size matters. Choose an amount that fits your glucose-management plan; a clinician or dietitian can help tailor it to you.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026