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Fat-free canned chicken Calories
Fat-free, high-protein canned chicken with high sodium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Fat-free canned chicken (85 g) has 94 calories. That works out to 110 calories per 100 g. It contains 0 g of carbs, 19.6 g of protein, 1 g of fat and 0 g of fiber. Its 9.2 mg of B3 covers 57% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Fat-free canned chicken Nutrition Facts
Selected: 1 serving (medium) · 85 g
94
KCAL / 85G
Carbs
0g
· 0% DV
Protein
19.6g
· 39% DV
Fat
1g
· 1% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 90% · Fat 10%
Fat-free canned chicken nutrition facts table · 1 serving (medium) (85 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 94 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.26 g | 1% |
| Trans fat | 0 g | |
| Sodium | 349 mg | 15% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 19.6 g | 39% |
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 Serving of Fat-free canned chicken?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 85 g | 94 kcal |
| 1 ounce (extra small) | 28 g | 31 kcal |
| 2 ounce (small) | 57 g | 63 kcal |
| 100 g | 100 g | 110 kcal |
| 1 cup (shredded) | 140 g | 154 kcal |
| 1 can (small) | 142 g | 156 kcal |
| 1 serving (large) | 170 g | 187 kcal |
| 1 can (large) | 280 g | 308 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Fat-free canned chicken
Is fat-free canned chicken already cooked?
Yes. Fat-free canned chicken is cooked during the canning process, so it is ready to eat straight from the can. Drain it first if you prefer a firmer texture, or warm it briefly for a hot meal.
Do you need to drain fat-free canned chicken?
Draining fat-free canned chicken is optional, but it removes the packing liquid and gives the meat a less wet texture. Save a little liquid for soups or casseroles if you want extra moisture, and discard the rest.
Can you rinse fat-free canned chicken to remove sodium?
Yes. Draining and briefly rinsing fat-free canned chicken can wash away some of the salty packing liquid. Drain it thoroughly afterward, and taste the dish before adding salt, since the chicken may already season it.
How long does fat-free canned chicken last after opening?
Transfer opened fat-free canned chicken to a covered container and refrigerate it promptly; use it within 3–4 days. Don’t store leftovers in the opened metal can, and discard chicken left at room temperature for more than two hours.
Can fat-free canned chicken be eaten cold?
Yes. Fat-free canned chicken is fully cooked, so you can eat it cold in wraps, salads, or sandwiches without reheating. Keep it refrigerated after opening and use clean utensils when serving.
Can you freeze fat-free canned chicken after opening?
Yes. Drain fat-free canned chicken, seal it in a freezer-safe container, and freeze it after opening. Thaw it in the refrigerator; the texture may become drier or more shredded, making it best for soups, dips, or casseroles.
Why is fat-free canned chicken mushy or stringy?
Fat-free canned chicken can be softer or more stringy than freshly cooked chicken because it is heat-processed in the can. Drain it well and fold it into a dish near the end of cooking to keep it from breaking down further.
Is fat-free canned chicken the same as canned chicken breast?
Not necessarily. Fat-free canned chicken may contain breast meat or a blend of chicken parts, while “canned chicken breast” specifically suggests breast meat. Check the ingredient description for the cut, and expect canned chicken to have a softer texture than freshly cooked breast.
Can fat-free canned chicken replace fresh chicken in recipes?
Yes, fat-free canned chicken works in many recipes that call for cooked chicken, especially sandwiches, soups, and casseroles. Since it is already cooked and can be salty, add it late in cooking and adjust the recipe’s salt.
How can you tell if a can of fat-free canned chicken is unsafe?
Discard fat-free canned chicken from a bulging, leaking, badly dented, or seam-damaged can without tasting it. After opening, also throw it away if it has an unusual smell or appearance; a normal-looking can is not a reason to ignore damage.
Fat-free canned chicken Vitamins & Minerals
Vitamins
B3
9.18mg · 57% DV
B6
0.47mg · 28% DV
B5
0.65mg · 13% DV
B12
0.21µg · 9% DV
Minerals
Selenium
19µg · 35% DV
Phosphorus
162mg · 23% DV
Sodium
349mg · 15% DV
Zinc
0.94mg · 9% DV
Potassium ⭐
213mg · 6% DV
Fat-free canned chicken Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fat-free canned chicken
To burn the 94 calories in 1 serving (medium) (85 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 Fat-free canned chicken?
Fat-free canned chicken is cooked chicken sealed in a can, usually packed in water or broth. It has a mild, savoury flavour and a firmer, more fibrous texture than freshly cooked chicken. In the US and elsewhere, it’s often used for quick sandwiches, salads, wraps or chicken salad; it also works stirred into pasta, soup or a grain bowl.
It’s a convenient, high-protein option with very little carbohydrate, though canned versions can be high in sodium. Drain it before using, and rinse it if you want a milder, less salty taste. Fresh vegetables or a squeeze of lemon make an easy, lighter pairing.
How Nutritious Is Fat-free canned chicken?
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 Fat-free canned chicken Processed?
NOVA 3
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 Fat-free canned chicken Contain Allergens?
No known major allergens
Which Diets Is Fat-free canned chicken 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
Fat-free canned chicken Fat Profile
SATURATED
0.26g
MONOUNSATURATED
0.34g
POLYUNSATURATED
0.17g
Omega 6:3 ratio 5.7:1
Above the ideal 4:1 (5.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.