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Vegetarian Chicken Calories
Plant-based protein, chicken alternative, cholesterol-free
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Vegetarian Chicken (80 g) has 96 calories. That works out to 120 calories per 100 g. It contains 5.6 g of carbs, 12.8 g of protein, 2.8 g of fat and 3.2 g of fiber. Its 96 mg of Phosphorus covers 14% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Vegetarian Chicken Nutrition Facts
Selected: 1 piece (medium) · 80 g
96
KCAL / 80G
Carbs
5.6g
· 2% DV
Protein
12.8g
· 26% DV
Fat
2.8g
· 4% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 23% · Protein 52% · Fat 25%
Vegetarian Chicken nutrition facts table · 1 piece (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 96 kcal | |
| Total fat | 2.8 g | 4% |
| Saturated fat | 0.32 g | 2% |
| Trans fat | 0 g | |
| Sodium | 336 mg | 15% |
| Total carbohydrate | 5.6 g | 2% |
| Fiber | 3.2 g | 11% |
| Protein | 12.8 g | 26% |
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 Medium Vegetarian Chicken?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 80 g | 96 kcal |
| 1 slice (thin) | 40 g | 48 kcal |
| 1 piece (small) | 50 g | 60 kcal |
| 1 slice (thick) | 60 g | 72 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (medium) | 100 g | 120 kcal |
| 1 piece (large) | 120 g | 144 kcal |
| 2 piece (double) | 160 g | 192 kcal |
| 1 pack (whole) | 200 g | 240 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Vegetarian Chicken
What is vegetarian chicken made of?
Vegetarian chicken is a processed meat alternative made from plant proteins rather than chicken meat. This product contains soy and gluten; the specific proteins, seasonings, and binders can vary between products.
Does vegetarian chicken taste like real chicken?
Vegetarian chicken can resemble chicken, but its flavor and texture depend on the plant protein and seasoning used. Many versions have a mild taste, so they take on marinades and sauces well.
How do you cook vegetarian chicken?
Cook vegetarian chicken in a pan, oven, or recipe as directed on the package. Some products are ready to eat while others need cooking, so the product instructions are more reliable than assuming it cooks like raw chicken.
Is vegetarian chicken vegan?
Many vegetarian chicken products are fully plant-based, but the name alone does not guarantee they are vegan. Some formulations may use animal-derived ingredients, so vegans should check the ingredient list.
Can you use vegetarian chicken instead of chicken in recipes?
Yes, vegetarian chicken works in many recipes that call for chicken, including stir-fries, wraps, pasta, and sandwiches. Add it according to its package directions, since its cooking time may differ from raw chicken.
How do you make vegetarian chicken crispy?
To crisp vegetarian chicken, pat its surface dry and brown it in a hot pan without overcrowding. Follow the package instructions first, since some products are already cooked and only need heating.
Is vegetarian chicken healthy?
Vegetarian chicken can provide plant protein and contains no cholesterol, but it is still a processed food. Pair it with vegetables and whole grains; being meat-free does not automatically make it healthier than every chicken dish.
How should you store vegetarian chicken after opening?
Store opened vegetarian chicken in a sealed container in the refrigerator. Follow the package’s storage instructions and use-by guidance, and keep cooked product separate from raw foods.
Can you freeze vegetarian chicken?
Yes, vegetarian chicken can generally be frozen, though its texture may change after thawing. Seal it well and follow the manufacturer’s instructions if the package gives specific guidance about freezing.
Can you eat vegetarian chicken raw?
Eat vegetarian chicken without cooking only if its packaging says it is ready to eat. If the product requires cooking, prepare it as directed; products differ in how they are made and sold.
Vegetarian Chicken Vitamins & Minerals
Vitamins
B1
0.1mg · 8% DV
B5
0.32mg · 6% DV
B6
0.1mg · 6% DV
B3
0.96mg · 6% DV
Minerals
Sodium
336mg · 15% DV
Phosphorus
96mg · 14% DV
Selenium
5.6µg · 10% DV
Zinc
0.88mg · 8% DV
Potassium ⭐
168mg · 5% DV
Vegetarian Chicken Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegetarian Chicken
To burn the 96 calories in 1 piece (medium) (80 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 Vegetarian Chicken?
Vegetarian Chicken is a plant-based alternative shaped and seasoned to take the place of chicken. It is commonly made with soy or wheat protein, though ingredients and texture vary by product. The flavour is usually mild and savoury, with a tender, sometimes slightly fibrous bite. Cook it in a pan and add it to stir-fries, wraps, salads or curries; it also works well in sandwiches and alongside rice.
It offers a convenient way for vegetarians and flexitarians to add plant protein to a meal, with 16 g of protein per 100 g. For a lighter plate, use just a little oil and pair it with plenty of vegetables. Season it to suit the dish, since some versions are already quite savoury.
How Nutritious Is Vegetarian 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 Vegetarian 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 Vegetarian Chicken Contain Allergens?
Contains these allergens:
Which Diets Is Vegetarian Chicken Good For?
Vegan
— Not suitable
Vegetarian
✓ 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
Vegetarian Chicken Fat Profile
SATURATED
0.32g
MONOUNSATURATED
0.56g
POLYUNSATURATED
0.88g
Omega 6:3 ratio 9.3:1
Above the ideal 4:1 (9.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.