Chicken or turkey and rice, no sauce: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A simple and wholesome dish featuring tender pieces of chicken or turkey and fluffy rice, often stir-fried or pan-cooked together with minimal seasoning for a clean, savory taste. --- RECIPE --- Servings: 3-4 Prep Time: 20 minutes Ingredients: - 1 lb boneless, skinless chicken or turkey breast/thighs, cut into 1/2-inch cubes - 2 cups cooked white rice - 2 tbsp vegetable oil - 1 onion, chopped - 2 cloves garlic, minced - 1/2 tsp garlic powder - Salt and black pepper to taste - Fresh cilantro or green onions, chopped, for garnish Instructions: 1. Pat chicken/turkey cubes dry and season with salt, pepper, and garlic powder. 2. Heat 1 tbsp vegetable oil in a large skillet or wok over medium-high heat. Add chicken/turkey in batches and cook quickly until cooked through, about 3-5 minutes per batch. Remove meat and set aside. 3. Add remaining 1 tbsp oil to the skillet. Add chopped onion and cook until softened, about 5 minutes. Add minced garlic and cook for 1 minute more. 4. Add cooked rice to the skillet and stir-fry for 2-3 minutes, breaking up any clumps. 5. Return chicken/turkey to the skillet. Toss everything together to combine and heat through. Season with additional salt and pepper if needed. 6. Garnish with fresh cilantro or green onions and serve immediately.
Per 100g reference serving, Chicken or turkey and rice, no sauce provides 149 kcal of energy, 6.46g protein (18% of calories), 17g total carbohydrates (46% of calories, including 0.2g dietary fiber and 0.03g sugars), and 5.84g total fat (36% of calories).
Vitamins Profile in Chicken or turkey and rice, no sauce (Per 100g)
Track how Chicken or turkey and rice, no sauce contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin B12 (Cobalamin) | 0.07 µg | 2.9% DV |
| Vitamin A (RAE) | 2 µg | 0.2% DV |
| Vitamin E (Alpha-Tocopherol) | 0.96 mg | 6.4% DV |
| Vitamin K (Phylloquinone) | 4.5 µg | 3.8% DV |
| Vitamin B1 (Thiamin) | 0.111 mg | 9.2% DV |
| Vitamin B2 (Riboflavin) | 0.041 mg | 3.2% DV |
| Vitamin B3 (Niacin) | 2.26 mg | 14.1% DV |
| Vitamin B6 (Pyridoxine) | 0.101 mg | 5.9% DV |
| Total Folate (Vitamin B9) | 37 µg | 9.2% DV |
| Folate (Dietary Folate Equivalents) | 60 µg | 15% DV |
| Natural Food Folate | 3 µg | 0.8% DV |
| Choline | 13.3 mg | 2.4% DV |
| Preformed Retinol | 2 µg | 0.2% DV |
Minerals & Electrolytes in Chicken or turkey and rice, no sauce (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.86 mg | 4.8% DV |
| Calcium (Ca) | 10 mg | 0.8% DV |
| Magnesium (Mg) | 12 mg | 2.9% DV |
| Potassium (K) | 71 mg | 1.5% DV |
| Zinc (Zn) | 0.59 mg | 5.4% DV |
| Selenium (Se) | 8.8 µg | 16% DV |
| Phosphorus (P) | 69 mg | 5.5% DV |
| Copper (Cu) | 0.055 mg | 6.1% DV |
| Sodium (Na) | 353 mg | 15.3% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.214 g | 13.4% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.73 g | 12.4% DV |
| Monounsaturated Fat (MUFA) | 2.46 g | 8.2% DV |
| Polyunsaturated Fat (PUFA) | 1.95 g | 9.8% DV |
| Saturated Fat (SFA) | 0.936 g | 4.7% DV |
| Dietary Cholesterol | 20 mg | 6.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Chicken or turkey and rice, no sauce contains 149 calories (kcal), 6.46g of protein, 17g of carbohydrates (0.2g fiber, 0.03g total sugars), and 5.84g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Chicken or turkey and rice, no sauce has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of 3.79 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Chicken or turkey and rice, no sauce: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Chicken or turkey and rice, no sauce by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.