⏱ 55 min totalChicken Jambalaya
Per 1 serving · 475 g · 8 ingredients
of a 2,000 cal day
- Protein35g27% of calories
- Carbs52g39% of calories
- Fat20g34% of calories
At a glance
One serving of Chicken Jambalaya (475 g) has 530 calories, with 35 g of protein, 52 g of carbohydrates and 20 g of fat. Most of its energy comes from carbs (39% of calories). It is high in protein (70% DV), Vitamin C (99% DV) and Vitamin E (28% DV). Keep an eye on cholesterol, which provides 30% of the daily value.
High in
20%+ of the daily value
- Protein70%
- Vitamin C99%
- Vitamin E28%
- Thiamine63%
- Riboflavin (B2)33%
- Niacin104%
Good source of
10–19% of the daily value
- Dietary fiber18%
- Vitamin A13%
- Vitamin K12%
- Folate (B9)17%
- Vitamin B1210%
Watch
20%+ of the daily value
- Cholesterol30%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tbsp Olive oil
1 breast fillet Chicken breast
½ medium Onion
½ medium Red bell pepper
1 clove Garlic
¼ cup Brown rice
¼ cup Tomatoes
½ cup Chicken stock
Directions
- 1
Heat the oil in a large frying pan with a lid and brown the chicken for 5-8 minutes until golden. Remove and set aside. Tip in the onion and cook for 3-4 minutes until soft. Then add the pepper and garlic, and cook for 5 minutes more.
- 2
Stir the chicken back in with the rice, add the tomatoes and stock. Cover and simmer for 20-25 minutes until the rice is tender.
Vitamins & minerals
Amounts for 1 serving (475 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 115 μg | 13% |
| Vitamin C | 89 mg | 99% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 28% |
| Vitamin K | 14 μg | 12% |
| Thiamine | 1 mg | 63% |
| Riboflavin (B2) | 0.4 mg | 33% |
| Niacin | 17 mg | 104% |
| Vitamin B6 | 2 mg | 124% |
| Folate (B9) | 69 μg | 17% |
| Vitamin B12 | 0.2 μg | 10% |
| Pantothenic acid | 3 mg | 55% |
| Choline | 133 mg | 24% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 62 mg | 6% |
| Iron | 2 mg | 27% |
| Potassium | 956 mg | 20% |
| Magnesium | 123 mg | 29% |
| Phosphorus | 484 mg | 69% |
| Zinc | 2 mg | 21% |
| Copper | 0.3 mg | 32% |
| Manganese | 2 mg | 83% |
| Selenium | 42 μg | 76% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 12 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 1,114 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 1,522 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 12 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 9 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.4 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 530 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 101minWalking (3.5 mph)
- 64minCycling (moderate)
- 44minRunning (6 mph)
- 75minSwimming laps
Common questions
How many calories are in Chicken Jambalaya?
One serving of Chicken Jambalaya (1 serving) has 530 calories, which works out to 111 calories per 100 g. That is about 27% of a 2,000-calorie day.
Is Chicken Jambalaya high in protein?
It provides a solid 35 g of protein per serving (70% of the 50 g daily value), but protein supplies only 27% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Chicken Jambalaya keto-friendly?
It is hard to fit into a strict keto diet. One serving has 47 g of net carbs and 39% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Chicken Jambalaya?
302 mg per serving.
How much sugar is in Chicken Jambalaya?
8.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
328 calSriracha Ramen Noodles1 serving
342 calCitrus Spinach Salad1 serving
373 calTurkey, Spinach & Tomato Pita Pizza1 serving
298 calBalsamic Salmon1 serving
235 calCucumber Avocado Toast1 serving
378 calChicken Stew1 serving
234 calStrawberry, Peach, and Chia Smoothie1 serving
145 calSummer Shrimp1 serving