Is chicken rice healthy?

Singapore Chicken Rice, a national treasure and a culinary delight, is celebrated for its savory taste. Yet, the question lingers: Is Chicken Rice healthy?

Let's dissect its caloric content and explore healthier options to enjoy this iconic dish guilt-free. 

How many calories are in chicken rice?

A full 382 gram serving of Roasted Chicken Rice with skin, and served with rice and chilli sauce has about:

• 607 calories

• 25 grams of protein 

• 23 grams of fat 

• 8.7 grams of saturated fat 

• 47 mg of cholesterol

• 1387 mg of sodium

How long will it take you to burn this? Assuming you’re a 70 kg individual, it will take approximately:

• 1.5 hours of stairs step machine

• 1.5 hours of dancing

• 1 hour of rope jumping

Phew! Sounds like a lot of work to burn off a plate of chicken rice?

Calories in the chicken: Roasted Chicken vs. Steamed Chicken

When it comes to the calorie count, the cooking method plays an important role. 

Typically, you can choose between roasted chicken or steamed chicken. Each offers a unique culinary experience, but they differ significantly in flavor, texture, and nutritional content.

Roasted Chicken

Roasted chicken rice features succulent chicken marinated in aromatic spices and roasted to perfection. The hallmark of this dish is the skin, which adds a rich, savory flavor. If you pair it with the fragrant rice cooked in chicken broth and served with chili sauce and dark soy sauce, roasted chicken rice is a symphony of flavors. However, this indulgence comes at a caloric cost, with approximately 221 calories per 100 grams.

Steamed Chicken

Steamed chicken rice, on the other hand, offers a lighter and healthier alternative. The chicken is gently steamed, preserving its natural juices and tenderness. If the skin is removed before eating, it results in a leaner dish with a milder flavor profile. While steamed chicken rice may lack the bold flavors of its roasted counterpart, it is lower (though not significantly lower) in calories and fat, making it a preferred choice for those seeking a healthier option. It has around 165 calories per 100 grams. 

Calories in the rice itself

While chicken takes the spotlight, let's not forget its trusty companion - the fragrant chicken rice. A standard serving of this dish includes chicken rice, contributing roughly 434 calories per bowl. While it's a staple accompaniment, moderation is key to managing calorie intake.

Of course you can opt for plain white rice (about 200 calories per bowl). However, some people would argue that this would defeat the purpose of having chicken rice altogether. 

Can you still enjoy chicken rice without packing on weight?

Of course, you can still enjoy chicken rice without tipping the scales. To do so, consider these healthier modifications:

Skip the skin

The skin may be flavorful, but it's also high in fat and calories. Opting for skinless chicken significantly reduces the dish's calorie content without compromising on taste.

Opt for a smaller portion

Portion control is fundamental. Enjoying a smaller serving of chicken and rice helps manage calorie intake while still savoring the dish's essence.

Skip the extra sauces

While it's tempting to drown your chicken rice in soy sauce or dark sauce, these condiments add unnecessary calories and sodium. Enjoy the natural flavors of the dish or use sauce sparingly.

Avoid drinking the soup

Chicken Rice often comes with a side of flavorful soup. While it compliments the meal, it's wise to avoid drinking it to cut down on additional calories.