My chicken over rice Recipe
My chicken over rice has a average-calorie, average-carb, average-fat and very high-protein content. It is a good source of Iron, Vitamin A, Vitamin B6, Niacin and Pantothenic Acid.
The food contains 23.9g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 28.4 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Moreover, the average fat content makes it suitable if you're on a low-fat diet plan. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
It gives a good yield of Iron at 3.65 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has a low density of Sodium, thus making it suitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Ideally consumed as a Main Dish.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 71, for My chicken over rice, and we advise that this food in moderation.
Calorie Breakdown
| Calories from Protein | 41% | |
| Calories from Fat | 24% | |
| Calories from Carbs | 35% |
Why this is good for you
- Very high in Protein
- Very high in Vitamin B6
- Very high in Niacin
- Very high in Vitamin A
- High in Iron
- Very low in Sodium
Why this is bad for you
- High in Cholesterol
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 2630 IU | 52.6% | ||
| Vitamin C | 5.3 mg | 8.9% | ||
| Vitamin D | 0 IU | |||
| Vitamin E | 0.78 mg | 2.6% | ||
| Thiamin | 0.23 mg | 15% | ||
| Riboflavin | 0.3 mg | 17.7% | ||
| Niacin | 13.6 mg | 67.9% | ||
| Vitamin B6 | 0.66 mg | 32.8% | ||
| Folate | 50.8 mcg | 12.7% | ||
| Vitamin B12 | 0.83 mcg | 13.8% | ||
| Pantothenic Acid | 2.2 mg | 21.7% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 74 mg | 7.4% | ||
| Iron | 3.7 mg | 20.3% | ||
| Magnesium | 55.2 mg | 13.8% | ||
| Phosphorus | 379 mg | 37.9% | ||
| Potassium | 712.9 mg | 20.4% | ||
| Sodium | 2 mg | 0.1% | ||
| Zinc | 2.2 mg | 14.6% | ||
| Copper | 0.36 mg | 18% | ||
| Manganese | 0.83 mg | 41.7% | ||
| Selenium | 27.7 mcg | 39.5% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 23.9 g | 8% | ||
| Dietary Fiber | 3 g | 12% | ||
| Sugars | 0.7 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 28.4 g | 56.8% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 7.5 g | 11.5% | ||
| Saturated Fat | 2.2 g | 11% | ||
| Monounsaturated Fat | 2.5 g | |||
| Polyunsaturated Fat | 2.9 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 276 Calories from Fat 0
% Daily Value *
Total Fat 7.5 g 11.5%
Saturated Fat 2.2 g 11%
Trans Fat
Cholesterol 88.9 mg 29.6%
Sodium 2 mg 0.1%
Total Carbohydrates 23.9 g 8%
Dietary Fiber 3 g12%
Sugars 0.7 g
Protein 28.4 g 56.8%
Vitamin A 52.6% Vitamin C 8.9%
Calcium 7.4% Iron 20.3%
*Based on a 2000 Calorie diet
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