Are Chicken Nuggets Healthy? Nutrition, Calories & Better Swaps
Chicken Nuggets nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: six pieces, 100 g |
|---|---|---|
| Calories | 296 kcal | 296 kcal |
| Energy (kilojoules) | 1,238 kJ | 1,238 kJ |
| Protein | 15 g | 15 g |
| Fat | 19 g | 19 g |
| incl. saturated | 3.5 g | 3.5 g |
| Total carbohydrates | 17 g | 17 g |
| incl. sugars | 0.5 g | 0.5 g |
| incl. fiber | 1 g | 1 g |
| Salt | 1.2 g | 1.2 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
296 kcal (1,238 kJ) per 100 g · P/F/C 15/19/17 g
Serving (six pieces, 100 g) — 296 kcal (1,238 kJ) · Nutri-Score D
Per 100 g: sugar: low saturated fat: medium salt: medium fiber: low
Only in small amounts, and not every day. Chicken nuggets get grade D on the open 2023 Nutri-Score algorithm, the second-lowest of five.
For
- Protein: 15 g per serving — 27% of the 56 g daily reference for a 70 kg (154 lb) adult.
Against
- Salt: 1.2 g per serving — 24% of the 5 g a day the WHO sets as the maximum.
A typical serving (six pieces, 100 g) has 296 kcal, 15 g protein, 19 g fat and 17 g carbs. Other weights in the table.
A healthier swap at the same calories: chicken thigh (140 g): −0.5 g salt, +19 g protein.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Nuggets are processed chicken in a fried coating — some protein, but more fat and salt than plain chicken.
protein 20%fat 58%carbs 22%
Chicken Nuggets calories by weight, 50–300 g
150 g of chicken nuggets has 444 calories and 200 g has 592. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 148 | 7.5 / 9.5 / 8.5 | 0.5 |
| 100 g — typical serving | 296 | 15 / 19 / 17 | 1 |
| 150 g | 444 | 23 / 29 / 26 | 1.5 |
| 200 g | 592 | 30 / 38 / 34 | 2 |
| 250 g | 740 | 38 / 48 / 43 | 2.5 |
| 300 g | 888 | 45 / 57 / 51 | 3 |
Free to reuse with a link to the source, CC BY 4.0
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
What else to watch
- They're low in fiber, so add vegetables, greens or beans to the plate.
How much movement is one serving?
A serving (six pieces, 100 g) is 296 kcal — roughly 1 h 37 min of easy walking or 37 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Healthier swaps for Chicken Nuggets
Why swap: chicken nuggets have a fair amount of saturated fat (3.5 g per 100 g), a fair amount of salt (1.2 g per 100 g). The swaps below fix that at the same calories.
How we pick
A swap is offered only for a real problem with the food (for grades C–E an amber traffic light counts too), from the same or a neighbouring category, in a serving matched to the same calories (±25%; drinks glass for glass) and no more than one and a half times the original weight, a full Nutri-Score grade better and with a noticeable gain per serving. We don't suggest “salad instead of pizza”.
- Chicken drumstick, roasted — 140 g, 291 kcal: −0.6 g salt, +21 g protein.
- Tandoori chicken — 140 g, 287 kcal: −0.6 g salt, +15 g protein.
- Boiled chicken with skin — 150 g, 306 kcal: −0.8 g salt, +23 g protein.
- Chicken Thigh — 140 g, 294 kcal: −0.5 g salt, +19 g protein.
Chicken Nuggets vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Hot Dog Sausages | 266 | 11 / 24 / 2 |
| Lamb | 268 | 22 / 20 / 0 |
| Beef Steak | 271 | 26 / 18 / 0 |
| Chicken Nuggets | 296 | 15 / 19 / 17 |
| Chorizo | 296 | 14 / 25 / 3.8 |
| Ground Pork | 297 | 26 / 21 / 0 |
| Italian Sausage | 324 | 18 / 26 / 1.9 |
FAQ
How many calories are in 100 g of chicken nuggets?
100 g of chicken nuggets has 296 calories, with 15 g protein, 19 g fat and 17 g carbohydrates (1 g fiber).
How many calories are in a serving of chicken nuggets?
A serving (six pieces, 100 g) has 296 calories: 15 g protein, 19 g fat and 17 g carbs.
What are the macros of chicken nuggets?
Per 100 g: 15 g protein, 17 g carbs and 19 g fat. By calories that's about 20% protein, 22% carbs and 58% fat.
How long do you have to walk to burn a serving of chicken nuggets?
About 1 h 37 min of easy walking or 37 min of cycling for a 70 kg (154 lb) person — that's the 296 calories in a serving (six pieces, 100 g).
How much fiber is in chicken nuggets?
100 g of chicken nuggets has 1 g of fiber — 4% of the 25 g a day the WHO recommends.
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