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Plant-Based Chicken Calories
High-protein plant-based meat alternative
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Plant-Based Chicken has 180 calories. It contains 8.5 g of carbs, 17.5 g of protein, 8.5 g of fat and 4.5 g of fiber. Its 0.9 µg of B12 covers 38% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Plant-Based Chicken Nutrition Facts
Selected: 100 g
180
KCAL / 100G
Carbs
8.5g
· 3% DV
Protein
17.5g
· 35% DV
Fat
8.5g
· 11% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 19% · Protein 39% · Fat 42%
Plant-Based Chicken nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 8.5 g | 11% |
| Saturated fat | 1.1 g | 6% |
| Trans fat | 0 g | |
| Sodium | 430 mg | 19% |
| Total carbohydrate | 8.5 g | 3% |
| Fiber | 4.5 g | 16% |
| Protein | 17.5 g | 35% |
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 Plant-Based Chicken?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 180 kcal |
| 1 piece (mini) | 30 g | 54 kcal |
| 2 piece (small) | 60 g | 108 kcal |
| 3 piece (medium) | 90 g | 162 kcal |
| 100 g | 100 g | 180 kcal |
| 1 cup (diced) | 120 g | 216 kcal |
| 1 serving (large) | 150 g | 270 kcal |
| 1 pack (whole) | 180 g | 324 kcal |
| 1 serving (extra large) | 250 g | 450 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Plant-Based Chicken
What is plant-based chicken made from?
Plant-based chicken is usually made from plant proteins such as soy or wheat, combined with ingredients that create a meat-like texture and flavor. Recipes differ between products, so there is no single standard ingredient list.
Does plant-based chicken taste like real chicken?
Plant-based chicken is designed to resemble chicken, but its taste and texture are not identical. Some versions are mild, while others are strongly seasoned; sauces and cooking methods can also change how closely it resembles chicken.
How do you cook plant-based chicken?
Cook plant-based chicken according to the directions on its package; products may be designed for a pan, oven, or air fryer. Check whether yours is already cooked, since preparation times and instructions vary by product.
Can plant-based chicken replace chicken in a curry?
Yes, plant-based chicken can work in curry. Brown it as directed, then add it to the sauce; avoid simmering it for longer than needed, since some products can soften or lose their texture during extended cooking.
Is plant-based chicken healthier than chicken?
Not automatically. Plant-based chicken can provide protein, but its salt level and overall nutrition vary by product, while chicken has a different nutritional profile. Compare the specific products and consider how each fits into the meal.
Is plant-based chicken already cooked?
Some plant-based chicken products are ready to eat or pre-cooked, while others need cooking before you eat them. The product name alone does not tell you which; follow the package instructions rather than assuming it is ready to serve.
Why does plant-based chicken turn rubbery?
Plant-based chicken can turn rubbery if it is cooked for too long or at excessive heat. Follow the product’s cooking directions, avoid repeatedly reheating it, and add it to a saucy dish near the end of cooking when appropriate.
How should you store plant-based chicken after opening?
Keep opened plant-based chicken covered in the refrigerator and follow the package’s storage and use-by instructions. Refrigerate cooked leftovers promptly in a sealed container instead of leaving them at room temperature.
Can you freeze plant-based chicken?
Yes, many plant-based chicken products can be frozen, though the package may specify whether freezing is suitable. Seal it well, thaw it according to the product instructions, and avoid refreezing it after thawing.
Can plant-based chicken be used in chicken soup?
Yes, plant-based chicken can be added to soup, but it will not provide the flavor or broth that chicken bones or meat do. Add it according to its cooking directions, often near the end, so it does not become too soft.
Plant-Based Chicken Vitamins & Minerals
Vitamins
B12
0.9µg · 38% DV
B3
3.2mg · 20% DV
Biotin
4µg · 13% DV
B6
0.2mg · 12% DV
Minerals
Phosphorus
190mg · 27% DV
Copper
0.22mg · 24% DV
Selenium
12µg · 22% DV
Manganese
0.48mg · 21% DV
Sodium
430mg · 19% DV
Potassium ⭐
310mg · 9% DV
Plant-Based Chicken Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plant-Based Chicken
To burn the 180 calories in 100 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 Plant-Based Chicken?
Plant-Based Chicken is a meat alternative made from plant proteins and shaped or seasoned to resemble chicken; ingredients and texture vary by product. It can be used in many recipes in place of chicken, from strips for stir-fries to pieces for sandwiches.
Pan-frying gives it a browned exterior, while sauces and spices add much of the flavour. Serve it in wraps, salads, grain bowls or curries, depending on the style of meal you want. It is a protein-rich option, with 17.5 g of protein per 100 g. For a lighter plate, cook it with modest oil and pair it with vegetables; check the pack for cooking instructions.
How Nutritious Is Plant-Based Chicken?
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
High
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 Plant-Based 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 Plant-Based Chicken Contain Allergens?
Contains these allergens:
Which Diets Is Plant-Based Chicken Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Plant-Based Chicken Fat Profile
SATURATED
1.1g
MONOUNSATURATED
3.2g
POLYUNSATURATED
3g
Omega 6:3 ratio 7.4:1
Above the ideal 4:1 (7.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.