The Complete Guide to Calories in Perdue Fresh Ground Chicken (Cooked) – What You Need to Know for Your Diet

Hey there, fellow food enthusiasts! Today I’m super excited to dive deep into something that’s been on my mind lately – Perdue Fresh Ground Chicken and its calorie content when cooked. As someone who’s always trying to balance tasty meals with healthy choices, I’ve found ground chicken to be an amazing alternative to beef or pork in many recipes. But how many calories are we actually talking about? Let’s break it down together!

The Nutritional Breakdown of Perdue Fresh Ground Chicken

First things first let’s look at the basic nutrition facts for Perdue Fresh Ground Chicken when it’s cooked

• Calories: 170 per 3 oz serving
• Total Fat: 11g (17% DV)
• Saturated Fat: 3.5g (18% DV)
• Trans Fat: 0g
• Cholesterol: 125mg (42% DV)
• Sodium: 50mg (2% DV)
• Total Carbohydrates: 0g (0% DV)
• Dietary Fiber: 0g (0% DV)
• Sugars: 0g
• Protein: 18g

I was actually surprised when I first saw these numbers! Only 170 calories for a 3 oz serving is pretty darn impressive especially when you consider that a similar serving of 80/20 ground beef might set you back around 230-250 calories.

Why Choose Ground Chicken?

Before we go any further, let’s talk about why ground chicken might be your new best friend in the kitchen:

1. Lower in Calories: As we’ve seen, it’s significantly lower in calories compared to most ground beef options
2. High Protein Content: With 18g of protein per serving, it helps keep you full longer
3. Zero Carbs: Perfect for low-carb or keto diets
4. Versatility: Works great in almost any recipe where you’d use ground beef
5. Mild Flavor: Takes on seasonings really well, making it perfect for diverse recipes

I’ve been using Perdue Fresh Ground Chicken for everything from tacos to meatballs to stuffed peppers and lemme tell you – it’s a game changer!

Calorie Burn Comparison

One thing I found interesting on the CalorieKing website was the comparison of how long it would take to burn off those 170 calories from a serving of cooked Perdue ground chicken:

• Swimming: 14 minutes
• Jogging: 20 minutes
• Cycling: 26 minutes
• Walking: 47 minutes

This is based on a 35-year-old woman who’s 5’7″ and weighs 144 lbs. Obviously, your mileage may vary depending on your own body metrics, but it gives you a pretty good idea!

Calorie Comparison with Other Proteins

To really understand how Perdue ground chicken stacks up, I put together this comparison table of common ground meats (all values for 3 oz cooked portions):

As you can see, Perdue ground chicken comes out as one of the lowest calorie options! This makes it an excellent choice for anyone watching their calorie intake or trying to lose weight.

The Fat Factor – Is It Really Healthy?

Some ppl might look at the 11g of fat and get worried. But here’s the thing – not all fats are created equal. The fat in chicken is generally considered healthier than the fat found in red meats. And with only 3.5g of saturated fat, it’s lower than many alternatives.

That said, it’s worth noting that ground chicken does contain more fat than you might expect, especially if you’re used to thinking of chicken breast as a super lean meat. This is because ground chicken typically includes both white and dark meat, and often some skin, which increases the fat content.

Cooking with Perdue Fresh Ground Chicken – Tips and Tricks

Now let’s talk about how to actually use this stuff! Here are some of my favorite tips for cooking with ground chicken:

Watch the Cooking Time

Ground chicken cooks faster than beef or pork – usually in about 5-7 minutes. Because it’s lower in fat, it can dry out quickly if overcooked. I’ve made this mistake more times than I care to admit!

Add Moisture

Since ground chicken is relatively lean, adding ingredients that provide moisture is key to delicious results:

• Grated onions or zucchini
• A splash of broth or wine when cooking
• Mix in a bit of olive oil before cooking
• Add some Greek yogurt for burgers or meatballs

Flavor Boosting

The mild flavor of ground chicken means it’s basically a blank canvas:

• Use bold spices like cumin, paprika, garlic powder
• Don’t be shy with herbs – rosemary, thyme, and sage work wonders
• Soy sauce, fish sauce, or Worcestershire add umami depth
• A squeeze of lemon or lime brightens everything up

My Favorite Low-Calorie Ground Chicken Recipes

Ok, so we know the nutritional facts, but how do we turn this into delicious meals? Here are some of my go-to recipes that keep the calorie count reasonable while maximizing flavor:

Asian-Inspired Lettuce Wraps (Approx. 250 calories per serving)

• 1 lb Perdue Fresh Ground Chicken
• 2 cloves garlic, minced
• 1 tbsp fresh ginger, grated
• 2 tbsp low-sodium soy sauce
• 1 tbsp rice vinegar
• 1 tsp sesame oil
• 1 can water chestnuts, diced
• 3 green onions, sliced
• Lettuce leaves for serving

Cook the ground chicken with garlic and ginger until no longer pink. Add the remaining ingredients (except lettuce) and simmer for 5 minutes. Serve in lettuce cups!

Mediterranean Chicken Burgers (Approx. 300 calories per burger without bun)

• 1 lb Perdue Fresh Ground Chicken
• 1/4 cup crumbled feta cheese
• 2 tbsp sun-dried tomatoes, chopped
• 1 tbsp fresh oregano, chopped
• 1 tsp lemon zest
• 1 clove garlic, minced
• Salt and pepper to taste

Mix all ingredients, form into patties, and grill or pan-fry until cooked through (165°F internal temperature). Serve on whole grain buns or in lettuce wraps for a lower-carb option!

Chicken and Veggie Stuffed Bell Peppers (Approx. 275 calories per stuffed pepper)

• 1 lb Perdue Fresh Ground Chicken
• 4 bell peppers, halved and seeded
• 1 onion, diced
• 2 cloves garlic, minced
• 1 zucchini, diced
• 1 cup cooked brown rice or cauliflower rice
• 1 can diced tomatoes, drained
• 1 tsp Italian seasoning
• 1/2 cup reduced-fat shredded cheese

Cook chicken with onion and garlic. Add zucchini, rice, tomatoes, and seasonings. Stuff into pepper halves, top with cheese, and bake at 375°F for 25-30 minutes.

How Perdue Ground Chicken Fits into Different Diets

Let’s talk about how this versatile protein works with popular diets:

Keto/Low-Carb

With zero carbs, Perdue ground chicken is perfect for keto or low-carb diets. The moderate fat content is actually beneficial for these eating plans.

Weight Watchers/Calorie Counting

At 170 calories per 3 oz serving, it’s an excellent choice for portion-controlled eating. The high protein helps keep you satisfied longer.

Paleo/Whole30

As a minimally processed animal protein, ground chicken fits well into these plans. Just make sure to check that there aren’t any additives in the specific product you buy.

Mediterranean Diet

While not traditionally Mediterranean, ground chicken can be incorporated into Mediterranean-style meals with the right herbs, spices, and accompanying vegetables.

Practical Tips for Incorporating Ground Chicken into Your Meal Planning

Here’s how I’ve been using ground chicken to keep my calorie intake in check while still enjoying delicious meals:

1. Meal Prep Sunday: I often cook a big batch of seasoned ground chicken that I can use throughout the week in different ways.

2. Freezer-Friendly: Cooked ground chicken freezes well, so I make extra and freeze in portion-sized containers.

3. Recipe Swap: I’ve started replacing ground beef with ground chicken in almost all my favorite recipes – chili, pasta sauce, tacos, you name it!

4. 50/50 Approach: Sometimes I use half ground chicken and half ground beef to reduce calories while maintaining some of the beef flavor.

Is Ground Chicken Always the Healthiest Choice?

While I’m obviously a big fan of ground chicken, I gotta be honest – it’s not always the absolute healthiest choice for everyone in every situation.

For instance, if you’re really trying to minimize fat, ground turkey breast might be an even better option. And if you’re looking for certain nutrients like iron, lean ground beef might actually be preferable.

The key is balance and understanding your own nutritional needs. For me, ground chicken hits that sweet spot of being lower in calories than beef while still being affordable and versatile.

The Bottom Line on Perdue Fresh Ground Chicken Calories

To wrap things up, here’s what you need to remember about Perdue Fresh Ground Chicken (cooked):

• 170 calories per 3 oz serving
• 11g fat, 0g carbs, 18g protein
• Lower in calories than most ground beef options
• Versatile ingredient that works in countless recipes
• Takes well to a wide variety of seasonings and flavors

Have you tried cooking with ground chicken? What are your favorite recipes? I’d love to hear about your experiences in the comments below!

Until next time, happy cooking and healthy eating!

P.S. Remember, the nutritional info is based on a 3 oz cooked serving. If you’re like me and tend to eyeball portions, it might be worth actually measuring until you get a good feel for what 3 oz looks like!

A 4 oz (112g) serving of Perdue Fresh Ground Chicken contains approximately 160 calories.

Cooked ground chicken has approximately 189 calories per 100 grams, though this can vary based on the fat content and cooking method.

Yes, Perdue ground chicken can be a healthy option, particularly Perdue’s leaner varieties, as it’s a good source of protein and lower in fat and calories than many ground beef alternatives.