⏱ 30 min total

Herb Chicken Skillet with Spinach and Tomatoes

Name: Herb Chicken Skillet with Spinach and Tomatoes
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Yield: 1 serving
Ingredients: ½ tbsp Olive oil; 4 oz Chicken breast; ¼ medium Onion; ½ cloves, minced Garlic; ½ cup Tomatoes; 1 tbsp Water; ¼ tsp, leaves Basil; ⅛ tsp Black pepper; ⅛ tsp Garlic powder; ⅛ tsp, ground Oregano; ⅛ tsp Salt; 1 cup Spinach

Per 1 serving · 316 g · 12 ingredients

Calories

238

12%
of a 2,000 cal day

Protein
28g
47% of calories
Carbs
9g
15% of calories
Fat
10g
38% of calories

Portion

✓ Protein-dense

At a glance

One serving of Herb Chicken Skillet with Spinach and Tomatoes (316 g) has 238 calories, with 28 g of protein, 9 g of carbohydrates and 10 g of fat. Most of its energy comes from protein (47% of calories). It is high in protein (56% DV), Vitamin C (29% DV) and Vitamin E (20% DV). Keep an eye on sodium and cholesterol, which provide 22% and 28% of the daily value.

Per 100 g

75cal

low energy density

Protein per 100 cal

12g

Net carbs

carbs minus fiber

Fiber

3.7g

4.4 g sugar

High in

20%+ of the daily value

Protein56%
Vitamin C29%
Vitamin E20%
Vitamin K131%
Thiamine68%
Riboflavin (B2)24%

Good source of

10–19% of the daily value

Dietary fiber13%
Vitamin A19%
Vitamin B1211%
Potassium18%
Magnesium17%
Zinc10%

Watch

20%+ of the daily value

Sodium22%
Cholesterol28%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 25 min

1
Heat olive oil in a large skillet over medium-high heat.
2
Add chicken and cook, stirring, for 10 minutes until browned. Add chopped onion and cook, stirring, for 5 minutes until softened. Add minced garlic and sauté briefly.
3
Stir in diced tomatoes, water, basil, pepper, garlic powder, oregano, and salt. Bring to a boil, stirring occasionally. Reduce heat to low, cover, and simmer for 3 minutes until heated through.
4
Stir in spinach and cook for 2 minutes until the spinach begins to wilt.

Vitamins & minerals

Amounts for 1 serving (316 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	173 μg	19%
Vitamin C	26 mg	29%
Vitamin D	0 μg	0%
Vitamin E	3 mg	20%
Vitamin K	157 μg	131%
Thiamine	1 mg	68%
Riboflavin (B2)	0.3 mg	24%
Niacin	12 mg	75%
Vitamin B6	1 mg	90%
Folate (B9)	85 μg	21%
Vitamin B12	0.3 μg	11%
Pantothenic acid	2 mg	38%
Choline	109 mg	20%

Minerals

Nutrient	Amount	% Daily Value
Calcium	93 mg	9%
Iron	2 mg	30%
Potassium	837 mg	18%
Magnesium	73 mg	17%
Phosphorus	290 mg	41%
Zinc	1 mg	10%
Copper	0.1 mg	14%
Manganese	1 mg	22%
Selenium	27 μg	50%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0.3 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	1,986 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	7 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	3,045 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	6 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	8 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0.3 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0.4 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 238 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

45min
Walking (3.5 mph)
29min
Cycling (moderate)
20min
Running (6 mph)
34min
Swimming laps

Common questions

How many calories are in Herb Chicken Skillet with Spinach and Tomatoes?

One serving of Herb Chicken Skillet with Spinach and Tomatoes (1 serving) has 238 calories, which works out to 75 calories per 100 g. That is about 12% of a 2,000-calorie day.

Are Herb Chicken Skillet with Spinach and Tomatoes high in protein?

Yes. It has 28 g of protein per serving, and 47% of its calories come from protein (12 g of protein per 100 calories).

Are Herb Chicken Skillet with Spinach and Tomatoes keto-friendly?

It is hard to fit into a strict keto diet. One serving has 5 g of net carbs and 15% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Herb Chicken Skillet with Spinach and Tomatoes?

505 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Herb Chicken Skillet with Spinach and Tomatoes?

4.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (316 g)

Calories238

% Daily Value*

Total fat 10g	13%
Saturated fat 1.6g	8%
Trans fat 0g
Cholesterol 83mg	28%
Sodium 505mg	22%
Total carbohydrate 9g	3%
Dietary fiber 3.7g	13%
Total sugars 4.4g
Protein 28g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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