Chicken pot pie
Category: Meals, Entrees, & Side Dishes State: Frozen Entree Method: Prepared
Nutrition Highlights
Serving Size
Calories
616
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 321 (52.1%) |
| Carbohydrate | 232 (37.6%) |
| Protein | 62 (10.0%) |
| Total | 616 (100%) |
Serving: 1 pie [302g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 189 (62.6%) |
| Carbohydrate | 58 (19.2%) |
| Fat | 36 (11.8%) |
| Protein | 15 (5.1%) |
| Ash | 3.8 (1.3%) |
| Total | 302 (100%) |
Serving: 1 pie [302g]
Benefits
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Good source of protein. Each serving provides around 20 grams of protein
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Provides vitamins and minerals. Contains vitamins like niacin, vitamin B6, selenium and phosphorus
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Contains whole grains. The pie crust provides whole grains which are a good source of fiber
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Low in calories. With around 300 calories per serving it can be part of a weight management diet
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Convenient meal. Being frozen and ready-to-eat it saves time for busy people
Risks
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High in sodium. A typical frozen chicken pot pie contains over 1000mg of sodium which is over half of the recommended daily limit
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High in saturated fat and calories. The cream sauce and pastry topping contribute to high saturated fat and calories with one serving providing over 500 calories on average
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Low in nutrients. Processed foods like frozen pot pies are often high in calories but low in important vitamins, minerals and fiber
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May contain preservatives. Frozen prepared foods contain preservatives to extend shelf life which some research links to health issues when consumed in large amounts
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Portion distortion. One frozen pot pie serving is often larger than a standard portion leading to overeating of calories and nutrients
Additional Information
Chicken pot pie is a frozen entree that offers a combination of nutritional benefits and risks. This classic comfort food consists of a savory filling made with chicken, vegetables, and a creamy sauce, all baked inside a flaky pastry crust. While it can be a convenient and satisfying meal option, it is important to consider its nutritional profile.
One of the primary nutritional benefits of chicken pot pie is its high protein content. Chicken is an excellent source of lean protein, which plays a crucial role in building and repairing tissues, supporting a healthy immune system, and maintaining satiety. Protein also helps regulate blood sugar levels and promotes the feeling of fullness, making it beneficial for weight management.
Additionally, chicken pot pie typically contains a variety of vegetables, such as carrots, peas, and onions. These vegetables contribute essential vitamins, minerals, and dietary fiber to the dish. Carrots, for example, are rich in vitamin A, which is important for maintaining healthy vision and supporting immune function. Peas are a good source of vitamins C and K, as well as dietary fiber, which aids in digestion and promotes a healthy gut.
On the other hand, there are some potential risks associated with chicken pot pie. One significant concern is its high calorie and fat content. The flaky pastry crust used in pot pies is often made with butter or shortening, which increases the calorie and saturated fat content. Excessive consumption of saturated fats can contribute to heart disease and other health issues. Furthermore, the creamy sauce used in chicken pot pie can be high in sodium and unhealthy trans fats if made with hydrogenated oils or processed ingredients. Excess sodium intake may lead to high blood pressure and increased risk of cardiovascular diseases.
Another aspect to consider is the presence of refined carbohydrates in the pastry crust. Refined carbohydrates, such as white flour, are quickly digested and can cause spikes in blood sugar levels. This can be particularly problematic for individuals with diabetes or those trying to manage their blood sugar levels.
To make chicken pot pie a healthier option, there are a few modifications that can be made. Opting for a whole wheat or lower-fat pastry crust can reduce the calorie and saturated fat content. Additionally, using skinless chicken breast instead of dark meat can further reduce the fat content while maintaining the protein content. Choosing a pot pie with a lower sodium sauce or making it from scratch using fresh ingredients can help control sodium intake.
In conclusion, chicken pot pie, as a frozen entree, offers both nutritional benefits and risks. While it provides a good source of protein and essential nutrients from vegetables, it can be high in calories, saturated fats, sodium, and refined carbohydrates. Moderation and making healthier modifications can help individuals enjoy this comfort food while still maintaining a balanced and nutritious diet.