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Rainbow chicken Calories
Chicken dish prepared with colorful vegetables
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Rainbow chicken (180 g) has 263 calories. That works out to 146 calories per 100 g. It contains 8.6 g of carbs, 33.3 g of protein, 10.3 g of fat and 2.2 g of fiber. Its 13.3 mg of B3 covers 83% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Rainbow chicken Nutrition Facts
Selected: 1 serving (medium) · 180 g
263
KCAL / 180G
Carbs
8.6g
· 3% DV
Protein
33.3g
· 67% DV
Fat
10.3g
· 13% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 51% · Fat 36%
Rainbow chicken nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 263 kcal | |
| Total fat | 10.3 g | 13% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0.05 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 8.6 g | 3% |
| Fiber | 2.2 g | 8% |
| Protein | 33.3 g | 67% |
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 Rainbow chicken?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 263 kcal |
| 1 piece (thin) | 70 g | 102 kcal |
| 1 piece (small) | 90 g | 131 kcal |
| 100 g | 100 g | 146 kcal |
| 1 piece (thick) | 140 g | 204 kcal |
| 1 cup (chopped) | 160 g | 234 kcal |
| 1 serving (large) | 260 g | 380 kcal |
| 2 cup (chopped) | 320 g | 467 kcal |
Calculated from 146 calories per 100 g.
Frequently Asked Questions About Rainbow chicken
What is Rainbow chicken?
Rainbow chicken is a chicken dish cooked with a mix of colorful vegetables. Recipes vary, but bell peppers are common, often joined by vegetables such as zucchini, carrots or red onion; the name refers to the variety of colors on the plate.
How do you make Rainbow chicken?
Make Rainbow chicken by cooking bite-size chicken and vegetables in a skillet or roasting them together on a sheet pan. Cut the ingredients evenly, season them, and avoid crowding the pan so the chicken browns instead of steaming.
What vegetables go in Rainbow chicken?
Rainbow chicken commonly includes red, yellow and green bell peppers, with zucchini, carrots or red onion for more color and texture. Choose vegetables that cook in roughly the same time, or add firmer ones before softer ones.
Can you make Rainbow chicken in an air fryer?
Yes, Rainbow chicken can be made in an air fryer. Cook the chicken in a single layer and add the vegetables in batches if needed; an overcrowded basket traps steam and makes browning less likely. Check that the chicken is cooked through.
How do you keep Rainbow chicken from drying out?
Keep Rainbow chicken moist by cutting the chicken into evenly sized pieces and stopping cooking as soon as it is done. Chicken breast dries out faster than thigh meat, so check it early and avoid leaving it in a hot pan while the vegetables finish.
What sauce goes well with Rainbow chicken?
A garlic-and-lemon dressing or a light soy-ginger sauce pairs well with Rainbow chicken. Add the sauce near the end of cooking so it coats the chicken and vegetables without making them watery or preventing them from browning.
What can you serve with Rainbow chicken?
Serve Rainbow chicken with rice, quinoa or noodles to make it a more filling meal. For a lighter plate, pair it with a leafy salad; choose a simple side so it does not compete with the dish’s colorful vegetables.
Can Rainbow chicken be made ahead for meal prep?
Yes, Rainbow chicken works for meal prep because the cooked chicken and vegetables can be portioned into containers. Keep it refrigerated and reheat only the portion you plan to eat; softer vegetables may lose some firmness after reheating.
How long does cooked Rainbow chicken last in the fridge?
Cooked Rainbow chicken keeps in the refrigerator for three to four days in a covered container. Refrigerate it promptly after cooking, and reheat leftovers until steaming hot throughout before serving.
Can you freeze Rainbow chicken?
Yes, you can freeze cooked Rainbow chicken in airtight, portion-sized containers. Thaw it in the refrigerator before reheating; zucchini and peppers may become softer after freezing, so the thawed dish is usually better in a skillet or wrap than as a crisp-tender meal.
Rainbow chicken Vitamins & Minerals
Vitamins
B3
13.32mg · 83% DV
B6
0.83mg · 49% DV
Vitamin C
33.48mg · 37% DV
B5
1.66mg · 33% DV
Minerals
Selenium
32µg · 58% DV
Phosphorus
333mg · 48% DV
Zinc
1.89mg · 17% DV
Sodium
378mg · 16% DV
Potassium ⭐
558mg · 16% DV
Rainbow chicken Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rainbow chicken
To burn the 263 calories in 1 serving (medium) (180 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 Rainbow chicken?
Rainbow chicken is a chicken dish cooked with a mix of colourful vegetables; the exact ingredients and method vary from one cook to another. Rather than belonging to one clearly defined regional tradition, the name describes a flexible, colourful way of serving chicken. It can be made quickly in a pan or cooked in the oven.
The chicken is tender, while the vegetables add sweetness, freshness and a little bite. Serve it with rice, potatoes or bread for a more filling meal, or pair it with a green salad for a lighter plate. It has a protein-forward profile, and using skinless chicken and just enough oil to cook the vegetables keeps the meal lighter.
How Nutritious Is Rainbow 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 Rainbow chicken 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 Rainbow chicken Contain Allergens?
No known major allergens
Which Diets Is Rainbow 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
Rainbow chicken Fat Profile
SATURATED
2.52g
MONOUNSATURATED
3.96g
POLYUNSATURATED
2.16g
Omega 6:3 ratio 21:1
Above the ideal 4:1 (21:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.