Chicken alfredo is a classic Italian dish that combines tender chicken, cream, butter, and parmesan cheese. It’s creamy, cheesy, and delicious. But is it actually healthy? While chicken alfredo tastes amazing, it is certainly not the most diet-friendly meal choice out there. In this article, we’ll take an in-depth look at the nutritional value of chicken alfredo and determine whether or not it can fit into a healthy diet.
Chicken Alfredo Nutrition Facts
First, let’s examine the nutrition facts of chicken alfredo to get an idea of what we’re working with:
| Nutrition Facts | Per 1 cup serving |
|---|---|
| Calories | 680 |
| Total Fat | 36g |
| Saturated Fat | 22g |
| Cholesterol | 165mg |
| Sodium | 1010mg |
| Total Carbohydrates | 36g |
| Dietary Fiber | 1g |
| Protein | 31g |
As you can see, chicken alfredo is very high in calories, fat, and sodium. A single serving contains 680 calories, 36g total fat, 22g saturated fat, 165mg cholesterol, and 1010mg sodium. It’s also low in fiber and micronutrients. This nutritional profile makes chicken alfredo more of an indulgent, high-calorie meal rather than a healthy dietary choice.
High in Calories and Fat
The biggest issue with chicken alfredo in terms of health is its very high calorie and fat content. The 680 calories in one cup of chicken alfredo accounts for over 30% of the average person’s recommended daily caloric intake. It’s easy to go over your calorie budget for the entire day with just one plate of alfredo.
In addition, the 36g of total fat provides over half of the recommended daily value. Saturated fat alone makes up almost the full daily recommendation at 22g. Consuming high amounts of saturated fat from heavy cream, butter, and cheese can raise cholesterol levels and increase risk of heart disease.
Potential Weight Gain
Due to the high calorie density and fat content, chicken alfredo can easily lead to unwanted weight gain if consumed on a regular basis. Just one cup of alfredo sauce over pasta totals nearly 700 calories. Eating an entire plate of chicken alfredo pasta could provide well over 1,000 calories, which is half of the daily recommended intake for many people.
Gaining one pound of body fat requires a 3,500 calorie surplus over time. A few plates of chicken alfredo over the course of a week could quickly add hundreds of excess calories that translate to pounds gained.
Increased Blood Cholesterol
Beyond just extra calories, the saturated fat in chicken alfredo can directly raise blood cholesterol levels. Saturated fat increases levels of LDL cholesterol, which is the unhealthy form that builds up in arteries. High LDL cholesterol is one of the major risk factors for ischemic heart disease.
By regularly consuming high amounts of saturated fat from sources like heavy cream, butter and cheese, chicken alfredo can negatively impact cholesterol profiles. Keeping intake of saturated fat limited is important for maintaining healthy cholesterol levels within the body.
High in Sodium
In addition to high calorie and fat content, chicken alfredo is also very high in sodium. The standard serving provides 1010mg of sodium, which is almost half of the daily recommended limit of 2300mg per day.
This large influx of sodium is mainly coming from the Parmesan cheese. Just a 1/4 cup serving of grated Parmesan contains over 500mg sodium. Heavy cream and butter also have high sodium levels.
Increased Blood Pressure
Eating high amounts of sodium is linked to elevated blood pressure, which is a major risk factor for stroke and heart disease. Too much sodium causes the body to retain water in order to dilute the excess. This increases blood volume, forcing the heart to work harder to pump the extra blood.
High sodium intake places strain on the heart and blood vessels over time, which can impair function. Limiting sodium per meal is important for maintaining normal blood pressure levels.
Reduced Bone Density
There is some evidence linking high sodium intake to loss of calcium in the urine. Since calcium is essential for building strong bones, the excess sodium in chicken alfredo could potentially promote bone loss and increase risk of osteoporosis down the line.
Low in Fiber, Vitamins and Minerals
Chicken alfredo is not a significant source of beneficial fiber, vitamins or minerals. It only contains 1g of dietary fiber per serving, while the daily recommended amount is 25-30g. Fiber plays an important role in digestive health, gut microbiome balance, heart health and more.
In terms of micronutrients, chicken alfredo only provides small amounts of B vitamins from the cheese. It is lacking in health-promoting vitamins and minerals like vitamin A, vitamin C, vitamin K, potassium, magnesium and others.
While cream-based pasta dishes taste delicious, they do not provide much nutritional value. Relying on chicken alfredo as a staple meal would make it difficult to meet nutrient needs from food sources alone.
Poor Gut Health
The low fiber content of chicken alfredo can impact digestive health over time. Fiber is necessary for healthy bowel movements, gut microbiome diversity and maintenance of the intestinal lining. Eating low fiber foods like chicken alfredo makes it much harder to meet daily fiber requirements.
Increased Disease Risk
Without adequate intake of vitamins, minerals and fiber, there is an increased risk of many chronic illnesses. Deficiencies in certain nutrients can negatively impact immune function, cell growth, bone density, heart health, and more. Though chicken alfredo provides some B vitamins, relying on it often would make it hard to obtain sufficient vitamins and minerals from the diet overall.
Can Chicken Alfredo Fit Into a Healthy Diet?
Now that we’ve examined the nutrition facts and downsides of chicken alfredo, the question remains whether it has any place in a healthy diet. The answer is, it depends. Here are some things to consider:
Watch Portion Sizes
One way to still enjoy chicken alfredo without going overboard is to pay close attention to portion sizes. Stick to a 1 cup serving of the pasta, which contains about 680 calories. Avoid going back for seconds and loading your plate up with extra alfredo sauce.
Balance With Other Nutritious Foods
Chicken alfredo can fit into an overall balanced diet when combined with plenty of fruits, vegetables, whole grains, lean proteins and healthy fats at other meals. Make sure to get nutrients like fiber, vitamins A, C, K and minerals at the remaining daily meals.
Limit Frequency
It’s best to avoid eating decadent, high-calorie meals like chicken alfredo every day. Keep it to once a week or a couple times per month to prevent excess weight gain and negative impacts on health. This allows room for more nutritious foods that provide greater benefits.
Use Healthier Ingredients
Substituting some of the unhealthiest ingredients for better alternatives can improve the nutrition facts of chicken alfredo. For example, use reduced-fat cream, part-skim mozzarella instead of full-fat cheese, add sautéed mushrooms or spinach, and bump up the protein with extra grilled chicken or shrimp.
Healthier Chicken Alfredo Alternatives
For those looking for a healthier take on classic chicken alfredo, there are several nutritious recipe alternatives. Here are a few options:
Cauliflower Alfredo
Replace wheat pasta with vitamin and fiber-rich cauliflower florets to substantially lower the carbs. Make an alfredo sauce with Greek yogurt or skim milk instead of heavy cream for less fat and calories. Top with grilled chicken and sautéed veggies.
Zoodles with Avocado Cream
Spiralized zucchini noodles have a fraction of the calories of pasta. Make a creamy avocado sauce using avocado, non-fat Greek yogurt, lime juice and seasonings. Top with red pepper flakes for extra flavor without adding sodium.
Broccoli Alfredo Baked Potato
Hollow out a baked potato and fill with steamed broccoli florets that have been tossed in a light alfredo made with olive oil, garlic and a sprinkling of parmesan. Pump up the protein and nutrition with the addition of baked chicken or salmon.
The Bottom Line
Chicken alfredo is indulgent comfort food, but it comes at a cost nutrition-wise. Very high in calories, fat, sodium and cholesterol, chicken alfredo doesn’t fit the profile of a healthy meal. However, eaten in moderation as part of an overall balanced diet, it can be incorporated into a healthy lifestyle. Just be mindful of portion sizes, ingredients, and limiting frequency to avoid unwanted weight gain and negative health effects. For a truly healthy take, try lighter versions made with low-fat ingredients, more vegetables, and whole grain alternatives to white pasta.
