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Low-Oil Chicken Kapama Calories
A low-oil baked dish made with chicken and rice.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Low-Oil Chicken Kapama (300 g) has 438 calories. That works out to 146 calories per 100 g. It contains 51 g of carbs, 30 g of protein, 12.9 g of fat and 1.5 g of fiber. Its 30 µg of Selenium covers 55% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Low-Oil Chicken Kapama Nutrition Facts
Selected: 1 serving (medium) · 300 g
438
KCAL / 300G
Carbs
51g
· 19% DV
Protein
30g
· 60% DV
Fat
12.9g
· 17% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 27% · Fat 27%
Low-Oil Chicken Kapama nutrition facts table · 1 serving (medium) (300 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 438 kcal | |
| Total fat | 12.9 g | 17% |
| Saturated fat | 3.3 g | 16% |
| Trans fat | 0.06 g | |
| Sodium | 540 mg | 23% |
| Total carbohydrate | 51 g | 19% |
| Fiber | 1.5 g | 5% |
| Protein | 30 g | 60% |
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 Low-Oil Chicken Kapama?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 300 g | 438 kcal |
| 100 g | 100 g | 146 kcal |
| 1 piece (medium) | 120 g | 175 kcal |
| 1 piece (large) | 180 g | 263 kcal |
| 1 serving (small) | 220 g | 321 kcal |
| 1 cup (medium) | 220 g | 321 kcal |
| 1 cup (large) | 300 g | 438 kcal |
| 1 serving (large) | 400 g | 584 kcal |
Calculated from 146 calories per 100 g.
Frequently Asked Questions About Low-Oil Chicken Kapama
What is Low-Oil Chicken Kapama?
Low-Oil Chicken Kapama is a baked Turkish-style dish in which chicken and rice cook together, often with onion, broth, and seasonings. The rice absorbs the chicken’s cooking juices, giving it more flavor than rice cooked separately.
How do you make Low-Oil Chicken Kapama?
Make Low-Oil Chicken Kapama by arranging washed, drained rice and chicken in a baking dish, then adding hot broth and seasoning. Cover the dish and bake until the rice is tender and the chicken is cooked through; uncover briefly if you want browned skin.
Where does Low-Oil Chicken Kapama come from?
Low-Oil Chicken Kapama is a Turkish home-style preparation, rather than a single standardized recipe with one agreed origin story. “Kapama” refers to a covered cooking method, and regional cooks vary the seasoning, chicken cuts, and way they finish the rice.
Why does the rice in Low-Oil Chicken Kapama turn mushy?
The rice in Low-Oil Chicken Kapama turns mushy when it absorbs too much liquid or cooks for too long. Rinse and drain the rice well, add broth carefully, and take the dish out once the grains are tender rather than leaving it in the oven to dry.
Should Low-Oil Chicken Kapama be covered while baking?
Yes, Low-Oil Chicken Kapama is usually covered for most of its baking time. Keeping the dish covered traps steam so the rice cooks evenly; uncover it near the end if you want the chicken skin or top layer to brown.
What cut of chicken works best for Low-Oil Chicken Kapama?
Bone-in thighs or drumsticks work especially well in Low-Oil Chicken Kapama because they stay moist and flavor the rice as they cook. Breast meat can also be used, but it cooks faster, so check it before the rice is finished.
What kind of rice is best for Low-Oil Chicken Kapama?
Long-grain or medium-grain white rice works well for Low-Oil Chicken Kapama because it can cook in the broth without becoming overly sticky. Rinse it first and drain thoroughly; brown rice needs more liquid and a longer cooking time, so it may require recipe adjustments.
What should you serve with Low-Oil Chicken Kapama?
Serve Low-Oil Chicken Kapama with a crisp salad, plain yogurt, or a cucumber-yogurt side. These fresh accompaniments balance the warm, savory chicken and rice without competing with the broth-based flavors.
How long does Low-Oil Chicken Kapama keep in the fridge?
Low-Oil Chicken Kapama keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate leftovers promptly, then reheat until steaming hot throughout; add a little water or broth if the rice has dried out.
How is Low-Oil Chicken Kapama different from chicken pilaf?
Low-Oil Chicken Kapama is typically baked with the chicken and rice together, allowing the grains to absorb the meat’s juices. Chicken pilaf is more often cooked on the stovetop, with the rice prepared separately or the chicken served on top.
Low-Oil Chicken Kapama Vitamins & Minerals
Vitamins
B3
7.2mg · 45% DV
B6
0.57mg · 34% DV
B5
1.05mg · 21% DV
B12
0.45µg · 19% DV
Minerals
Selenium
30µg · 55% DV
Phosphorus
330mg · 47% DV
Manganese
0.75mg · 33% DV
Copper
0.24mg · 27% DV
Sodium
540mg · 23% DV
Potassium ⭐
570mg · 17% DV
Low-Oil Chicken Kapama Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-Oil Chicken Kapama
To burn the 438 calories in 1 serving (medium) (300 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 Low-Oil Chicken Kapama?
Low-oil chicken kapama is a home-style baked dish in which chicken and rice cook together, often with broth from the chicken. Using less oil makes this version lighter while letting the savoury cooking juices flavour the rice.
The rice turns tender and absorbs the broth, while the chicken stays succulent. Serve it hot as a one-pot main, with a crisp salad or plain yoghurt alongside; in Turkey, it is also a familiar choice for a family meal. Rice supplies most of its carbohydrates, while chicken contributes protein: a 100 g portion has 10 g of protein. For a lighter plate, keep the oil modest and add plenty of salad.
How Nutritious Is Low-Oil Chicken Kapama?
Nutrient density
Medium
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 Low-Oil Chicken Kapama 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 Low-Oil Chicken Kapama Contain Allergens?
No known major allergens
Which Diets Is Low-Oil Chicken Kapama Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Low-Oil Chicken Kapama Fat Profile
SATURATED
3.3g
MONOUNSATURATED
5.1g
POLYUNSATURATED
2.55g
Omega 6:3 ratio 18.8:1
Above the ideal 4:1 (18.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.