Chicken, meatless, breaded, fried
Whole food · Legumes and Legume Products
Photo: Wikipedia
This is a plant-based patty or cutlet crafted to mimic the satisfying crunch and savory flavor of a classic chicken nugget or schnitzel. It delivers a golden, crispy exterior from its breading, which gives way to a tender, seasoned interior with a mild, savory taste. Nutritionally, it's a standout for its high protein content relative to its calorie count, offering a substantial 21 grams per 100-gram serving.
Calorie split: 36% protein · 15% carbs · 49% fat
↓ Full nutrition💚 Why it's loved
People love it for delivering the familiar, comforting crunch and savory flavor of fried chicken without the meat, making it a satisfying centerpiece for burgers, salads, or grain bowls. Its versatility allows it to be a crowd-pleasing main for vegetarians and a familiar, easy swap for omnivores.
⚠️ Watch-outs & how to enjoy it better
As a processed, fried food, it can be high in sodium and may contain refined carbohydrates in its breading, which could impact blood sugar levels. To counteract this, pair it with non-starchy vegetables like a large salad or steamed broccoli to add volume and fiber, and be mindful of portion size. Those watching sodium intake should check labels and balance it with low-sodium sides.
Key benefits
- Excellent source of plant-based protein
- High in dietary fiber
- Cholesterol-free
- Provides a satisfying, meat-like texture
- Convenient and quick to prepare
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The first commercial meatless 'chicken' nugget was developed in the 1990s, but the concept of breading and frying plant proteins like tofu or seitan has roots in centuries-old Buddhist temple cuisine across East Asia.
Full nutrition (USDA data · scales with serving)
| Water | 56.4 g |
| Energy | 234 kcal |
| Energy | 979 kj |
| Protein | 21.3 g |
| Total lipid (fat) | 12.8 g |
| Ash | 1.0 g |
| Carbohydrate, by difference | 8.5 g |
| Fiber, total dietary | 4.3 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 42.0 mg |
| Iron, Fe | 3.8 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 245 mg |
| Potassium, K | 300 mg |
| Sodium, Na | 400 mg |
| Zinc, Zn | 0.65 mg |
| Copper, Cu | 0.50 mg |
| Selenium, Se | 7.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 1.3 mg |
| Riboflavin | 0.36 mg |
| Niacin | 12.8 mg |
| Vitamin B-6 | 0.85 mg |
| Folate, total | 56.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 56.0 ug |
| Folate, DFE | 56.0 ug |
| Choline, total | 46.3 mg |
| Vitamin B-12 | 5.1 ug |
| Vitamin B-12, added | 5.1 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 1.9 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.1 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.82 g |
| SFA 18:0 | 0.30 g |
| Fatty acids, total monounsaturated | 3.2 g |
| MUFA 16:1 | 1.4 g |
| MUFA 18:1 | 1.8 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 4.6 g |
| PUFA 18:2 | 4.0 g |
| PUFA 18:3 | 0.54 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Restaurant, Latino, chicken and rice, entree, prepared — USDA does not publish this profile for Chicken.
| Tryptophan | 0.16 g |
| Threonine | 0.50 g |
| Isoleucine | 0.55 g |
| Leucine | 0.93 g |
| Lysine | 0.93 g |
| Methionine | 0.31 g |
| Cystine | 0.15 g |
| Phenylalanine | 0.51 g |
| Tyrosine | 0.35 g |
| Valine | 0.62 g |
| Arginine | 0.80 g |
| Histidine | 0.40 g |
| Alanine | 0.68 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 1.9 g |
| Glycine | 0.58 g |
| Proline | 0.51 g |
| Serine | 0.47 g |
FAQ
Is this healthier than real chicken?
It depends on the comparison. It is cholesterol-free and can be lower in saturated fat than some chicken cuts, but it is often more processed and can be higher in sodium and refined carbs from breading. For a direct health comparison, look at the full nutrition label of both products.
What is it typically made from?
The base is usually a blend of plant proteins like soy, wheat gluten (seitan), or pea protein. This is mixed with seasonings, bound together, shaped, and then coated in a seasoned flour or crumb batter before being fried or baked.
Can I bake it instead of frying?
Yes, most frozen varieties are designed to be baked in an oven or air-fried for a crispier result with less added fat. This is a great way to reduce the overall calorie and fat content compared to deep-frying.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.34 kcal/g · 36% calories from protein · 4.3 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.33 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.