Ground Chicken Nutrition Calculator
Calculate calories, protein, and micronutrients by lean percentage (85–99%) and cooking method. Compare all variants side-by-side.
Data Source: USDA FoodData Central. All values per 100g cooked unless noted. Cook ground chicken to 165°F (74°C) minimum.
Standard cooked values. Fat renders out during cooking.
Quick Portions
93% Lean
Ground Chicken Nutrition by Lean Percentage (per 100g cooked)
| Nutrient | 85% Lean | 90% Lean | 93% Lean | 95% Lean | 99% Lean |
|---|---|---|---|---|---|
| Calories | 211 kcal | 183 kcal | 172 kcal | 148 kcal | 128 kcal |
| Protein | 23.3 g | 25.2 g | 24 g | 27 g | 28.5 g |
| Total Fat | 12.6 g | 8.7 g | 8.1 g | 4 g | 1.5 g |
| Saturated Fat | 3.4 g | 2.4 g | 2.2 g | 1.1 g | 0.4 g |
| Cholesterol | 107 mg | 100 mg | 107 mg | 95 mg | 85 mg |
| Sodium | 72 mg | 70 mg | 72 mg | 68 mg | 65 mg |
| Iron | 1.3 mg | 1.2 mg | 1.2 mg | 1.1 mg | 1 mg |
| Zinc | 2.3 mg | 2.2 mg | 2.1 mg | 2 mg | 1.8 mg |
| Selenium | 20.5 mcg | 21 mcg | 20.5 mcg | 22 mcg | 23 mcg |
| Potassium | 225 mg | 235 mg | 240 mg | 250 mg | 260 mg |
Frequently Asked Questions
How many calories are in ground chicken?
Ground chicken (93% lean, cooked) has approximately 172 calories per 100g. The calorie content varies by lean percentage: 85% lean has 211 cal, 90% has 183 cal, 95% has 148 cal, and 99% lean (pure breast) has 128 cal per 100g.
Is ground chicken healthier than ground beef?
Ground chicken (93% lean) has 172 calories and 8.1g fat per 100g, compared to 93% lean ground beef at 172 calories and 9.3g fat. The main differences are: ground chicken has less saturated fat and no creatine, while ground beef has more iron, zinc, and B12.
What is the protein content of ground chicken?
Ground chicken provides 23–28g protein per 100g cooked, depending on lean percentage. 93% lean has 24g, while 99% lean (ground breast) provides 28.5g protein per 100g.
Is ground chicken breast the same as ground chicken?
No. Standard "ground chicken" uses a mix of white and dark meat (usually 85–93% lean). "Ground chicken breast" is 99% lean, made exclusively from breast meat. It has significantly less fat and more protein per serving.
How much fat is in ground chicken?
Fat content ranges from 1.5g (99% lean) to 12.6g (85% lean) per 100g cooked. Regular ground chicken (85–90% lean) has 8.7–12.6g fat. The fat comes from skin and dark meat included in the grind.
Can I substitute ground chicken for ground turkey?
Yes, they are interchangeable in most recipes. At the same lean percentage, ground chicken and ground turkey have very similar nutrition. Ground turkey may taste slightly gamier; ground chicken is milder.
How do I know the lean percentage of ground chicken?
Check the package label for lean/fat ratio (e.g., 93/7). If unlabeled, standard ground chicken is typically 85–90% lean. Ground chicken breast is usually 99% lean. Ask the butcher if buying fresh-ground.
Does ground chicken have iron?
Ground chicken provides 1.0–1.3mg iron per 100g (6–7% DV). This is moderate — less than ground beef (2.6mg) but comparable to ground turkey (1.4mg). Pair with vitamin C foods to enhance absorption.
How do cooking methods affect ground chicken nutrition?
Pan-cooking without oil retains standard nutrition. Adding oil increases calories by ~8% and fat by ~35%. Grilling allows some fat to drip off, reducing total fat by ~10%. Air frying is similar to grilling in fat reduction.
Is ground chicken good for meal prep?
Excellent for meal prep. Cook in bulk as crumbles, patties, or meatballs. Refrigerate 3–4 days or freeze 3–4 months. Reheat to 165°F (74°C). Versatile for tacos, bowls, stir-fry, pasta, and salads.
How much ground chicken per serving?
A standard serving is 4 oz (113g) raw, which yields approximately 3 oz (85g) cooked. For meal prep, plan 4–6 oz raw per person. Athletes may need 6–8 oz for higher protein targets.
What makes ground chicken pink when cooked?
Ground chicken may appear slightly pink even when fully cooked to 165°F (74°C) due to myoglobin content. Color is NOT a reliable indicator of doneness for ground poultry — always use a food thermometer.
How many calories in a ground chicken burger patty?
A standard 4 oz (113g) ground chicken patty (93% lean) has approximately 194 calories, 27g protein, and 9.2g fat when cooked. A 99% lean breast patty has 145 calories and 32g protein.
Is ground chicken safe to eat medium-rare?
No. Unlike steak, ground poultry must be cooked to a minimum internal temperature of 165°F (74°C) throughout. Grinding distributes surface bacteria throughout the meat, making undercooked ground chicken unsafe.
What is the sodium content of ground chicken?
Plain ground chicken has 65–72mg sodium per 100g (about 3% DV). This is relatively low. Seasoned, pre-formed patties, and processed varieties may have 300–600mg sodium per serving — check labels.
Ground chicken vs chicken breast — which has more protein?
Cooked chicken breast (skinless, grilled) has 31g protein per 100g. Ground chicken (93% lean) has 24g protein per 100g. Breast is more protein-dense because it has less fat diluting the protein content.
How do I make ground chicken less dry?
Add moisture: grated zucchini, breadcrumbs soaked in milk, diced onion, or 1 tbsp olive oil per pound. Do not overcook — pull at 165°F exactly. Using 90–93% lean (not 99%) also retains more moisture from natural fat.
Is ground chicken processed meat?
Plain ground chicken is NOT classified as processed meat by WHO. It is simply mechanically ground raw chicken. However, pre-seasoned, pre-formed, or cured chicken products (like chicken sausage) are considered processed.
Can I eat ground chicken every day?
Ground chicken is a lean protein suitable for daily consumption as part of a balanced diet. Vary your protein sources throughout the week for diverse nutrient intake. Ensure proper cooking (165°F) and storage (use within 1–2 days of purchase or freeze).
How much ground chicken equals one chicken breast?
One medium chicken breast (150g cooked) provides about 46g protein. To match this with 93% lean ground chicken, you need approximately 192g cooked — roughly 1.7 standard patties.
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Disclaimer: Nutrition values are estimates based on USDA FoodData Central data. Actual values may vary by brand, grind composition, and cooking method. This tool is for informational purposes only.