Chicken, meatless
FDC 169886cup (168 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 58 · -5 vs Legumes & beans medianDespite its name, this meatless chicken is a soy or wheat-gluten based product that lands in the legumes and beans category, where it scores 58 of 100 for a Fair rating and ranks 36th of 60. Protein leads at an excellent 47% DV, with iron and vitamin E each contributing 18% DV and fiber adding 13% DV.
It's designed as a direct swap for cooked chicken pieces in stir-fries, salads or casseroles, with a cup-sized serving weighing about 168 grams. The main caveat is sodium, which reaches 709 milligrams per 100 grams, and because the food scores below the category median of 63, vegetarian meatloaf or patties is a same-category option that ranks higher.
See how this score is calculated, build a plate around chicken, meatless, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 224 kcal | 11% |
| Total fat | 13 g | 16% |
| Saturated fat | 1.5 g | 8% |
| Cholesterol | 0 mg | 0% |
| Sodium | 709 mg | 31% |
| Carbohydrate | 3.6 g | 1% |
| Dietary fiber | 3.6 g | 13% |
| Sugars | 0 g | |
| Protein | 24 g | 47% |
| Potassium | 54 mg | 1% |
| Calcium | 35 mg | 3% |
| Iron | 3.3 mg | 18% |
| Magnesium | 17 mg | 4% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 2.7 mg | 18% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 376 kcal | 19% |
| Total fat | 21 g | 27% |
| Saturated fat | 2.6 g | 13% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1191 mg | 52% |
| Carbohydrate | 6.1 g | 2% |
| Dietary fiber | 6 g | 22% |
| Sugars | 0 g | |
| Protein | 40 g | 79% |
| Potassium | 91 mg | 2% |
| Calcium | 59 mg | 5% |
| Iron | 5.5 mg | 31% |
| Magnesium | 29 mg | 7% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 4.5 mg | 30% |
Source: USDA FoodData Central · Public domain
FDC 169886Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the legumes & beans median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Meatballs, meatlessDensity 59 vs 58Vegetarian meatloaf or pattiesDensity 59 vs 58Vegetarian filletsDensity 60 vs 58Original analysis by NutriVerdict
In the kitchen and how to use it
Meatless chicken is a soy-based or wheat-gluten-based product formed and seasoned to mimic the texture and flavor of chicken, usually sold frozen or refrigerated as strips, cutlets, chunks, or patties. It can be pan-fried, baked, or added straight into stir-fries, sandwiches, salads, and casseroles in place of diced or shredded chicken, and it holds up well in a curry or noodle soup without falling apart the way some other meat substitutes can. Because most commercial versions are pre-cooked, it mainly needs reheating and browning rather than the careful timing raw poultry requires, and it takes on sauces, breading, and marinades readily.
Check the package for whether it needs to stay frozen or refrigerated, and follow the use-by date, since these products can be more perishable once thawed than plain grains or beans. At 224 calories and 23.6 grams of protein per 100 grams, it delivers 47% of the Daily Value for protein along with 18% DV each for iron and vitamin E, plus 13% DV fiber and only 3.64 grams of carbohydrate, an unusual combination for a meat substitute. Its sodium runs higher at 709 milligrams per 100 grams, so it is worth balancing with lower-sodium sides and sauces when it becomes the main protein of a meal.
Frequently asked questions about chicken, meatless
What is meatless chicken made from?
It is typically made from soy protein or wheat gluten, formed and seasoned to resemble the texture of chicken, and sold as strips, cutlets, or chunks.
Is meatless chicken a good source of protein?
Yes, a 100 gram serving provides 23.6 grams of protein, about 47% of the Daily Value.
How do you cook meatless chicken?
Most versions are pre-cooked, so they mainly need pan-frying, baking, or reheating in a sauce or stir-fry rather than the careful timing raw poultry needs.