Jerk chicken is a popular Caribbean dish that is known for its robust flavor from a spice rub and marinade. The main ingredients in jerk chicken are typically chicken, allspice, peppers, and other warm spices like cinnamon, nutmeg, thyme, garlic, and ginger. While the complex flavors are much of jerk chicken’s appeal, many people wonder about the calorie content of this grilled and spicy dish.
In this article, we will explore the following questions:
- What is jerk chicken?
- Are the ingredients in jerk chicken high in calories?
- How many calories are in a serving of jerk chicken?
- Does the cooking method impact the calories?
- How does jerk chicken compare to other chicken dishes?
- What are some lower calorie options for jerk chicken?
By the end, you’ll have a good understanding of the calorie content of jerk chicken prepared different ways along with some tips for lightening it up.
What is Jerk Chicken?
Jerk chicken originated in Jamaica, where it was cooked over pimento wood for its signature smoky flavor. The chicken is first seasoned with a spicy marinade called jerk sauce. Jerk sauce is made from allspice berries and Scotch bonnet peppers along with other ingredients like garlic, onions, thyme, cinnamon, nutmeg, and brown sugar.
The chicken is left to marinate for hours, and sometimes a dry jerk spice rub is added on top of the marinade for even more flavor. Then the chicken is grilled, baked, or smoked over low heat, which allows it to soak up that distinctive jerk sauce flavor in the meat.
Jerk chicken has become popular far beyond Jamaica. It can be found in Caribbean restaurants around the world and is commonly made at home too. The marinated grilled chicken has a bold, spicy, and smoky taste that makes it a favorite for those who like some heat.
Are the Ingredients in Jerk Chicken High in Calories?
To understand if jerk chicken is high in calories, we need to look at the calorie content of the main ingredients:
Chicken
Chicken is a lean protein and relatively low in calories by itself. For example, 100g of boneless, skinless chicken breast contains:
- 165 calories
- 31g protein
- 3g fat
So plain chicken without skin is a healthy choice. Chicken thighs and legs have a bit more fat and calories than breast meat.
Allspice
Allspice provides jerk chicken’s signature flavor. Allspice berries don’t add significant calories – 100g contains just 277 calories. Since jerk recipes use only a couple teaspoons of allspice, it contributes minimal calories.
Scotch Bonnet Peppers
These hot peppers are key for the spicy taste of jerk chicken. But Scotch bonnets are very low calorie at around 104 calories per 100g. A few peppers chopped up in jerk sauce won’t add many calories.
Onions & Garlic
Onions and garlic are aromatic vegetables often used in jerk chicken marinade. They provide nutrients and fiber with minimal calories – 100g of onion is just 44 calories, while 100g of garlic is 149 calories. So they boost flavor without calories.
Herbs & Spices
Spices like thyme, cinnamon, nutmeg, ginger, and black pepper add lots of flavor with no calories. Herbs are the leaves of plants and also very low calorie while packing taste.
How Many Calories Are in Jerk Chicken?
While the individual ingredients in jerk chicken aren’t particularly high in calories, the total calories depend on portion size, cooking method, and whether you eat the chicken skin:
Jerk Chicken Breast (Skinless)
- 100g jerk chicken breast = 165 calories
- 1 small breast (150g) = 248 calories
- 1 medium breast (170g) = 281 calories
- 1 large breast (200g) = 330 calories
Jerk Chicken Thigh/Leg (Skinless)
- 100g jerk chicken thigh = 140 calories
- 1 small thigh (150g) = 210 calories
- 1 medium thigh (220g) = 308 calories
- 1 large thigh (280g) = 392 calories
Jerk Chicken Breast (With Skin)
Chicken skin contributes significant calories, so keep that skin adds a good amount:
- 100g = 230 calories
- 1 small breast (150g) = 345 calories
- 1 medium breast (170g) = 391 calories
- 1 large breast (200g) = 460 calories
Jerk Chicken Thigh/Leg (With Skin)
Thighs and legs are fattier than breast, especially with skin:
- 100g = 210 calories
- 1 small thigh (150g) = 315 calories
- 1 medium thigh (220g) = 462 calories
- 1 large thigh (280g) = 588 calories
So you can see leaving the skin on significantly increases the calories. Still, plain chicken is one of the leanest protein options.
Does Cooking Method Impact Calories?
Cooking method can also influence the calories in jerk chicken depending on if oil or other fats are added:
Grilling
Grilling adds little or no extra fat, so it doesn’t affect calories. Use a grill pan lightly coated in oil spray if grilling indoors. Grilling allows excess fat to drip away.
Baking
Baking chicken without adding oil keeps calories the same as the raw chicken. Baste with marinade rather than oils.
Pan Frying
Frying adds oil or butter, increasing calories. 100g of chicken thigh fried in 1 tbsp oil is around 205 calories. Use only a small amount of healthy oil like avocado or grapeseed oil.
Deep Frying
Deep frying chicken immerses it in hot oil, adding substantial calories. 100g of deep fried chicken thigh has about 285 calories. Deep frying adds the most calories – avoid it if watching your calorie intake.
How Does Jerk Chicken Compare to Other Chicken Dishes?
To put the calories of jerk chicken in context, here’s how it compares per 100g serving to some other chicken dishes:
Calories in Chicken Dishes (100g)
| Chicken Dish | Calories |
|---|---|
| Grilled Chicken Breast (Skinless) | 165 |
| Baked Chicken Thigh (Skin On) | 210 |
| Fried Chicken Breast (Skinless) | 270 |
| Jerk Chicken Thigh (Skinless) | 140 |
| Buffalo Chicken Wings (Skin On) | 290 |
| Chicken Tenders | 230 |
This comparison shows that jerk chicken can be one of the lower calorie chicken preparations, especially when removing the skin. Of course, portion size still impacts the total calories.
Tips for Lightening Up Jerk Chicken
There are several easy ways to reduce the number of calories in jerk chicken:
Use Skinless Chicken
Remove the skin before cooking to eliminate about 50-75 calories per 100g serving. Mix up breast and thigh meat for variety.
Use Lean Cooking Methods
Opt for grilling, baking, or pan frying in a small amount of healthy oil to avoid deep frying.
Reduce Marinade
A spicy jamaican jerk sauce adds lots of flavor, but it does have extra calories. Use half the marinade to cut calories.
Swap Full-Fat Yogurt
Some jerk marinades use full-fat coconut milk yogurt or mayo. Substitute nonfat Greek yogurt instead.
Skip Sugary Jerk Sauce
Many bottled jerk sauces have added sugar. Make your own with less oil and sugar or buy a low-calorie version.
Eat Reasonable Portions
Stick to a palm-sized portion to control calories. Slice breast into strips rather than eating a whole breast.
Bulk Up With Veggies
Serve jerk chicken with cauliflower rice or a big salad with spinach, tomatoes, beans for bulk with fewer calories.
Avoid Fries & Fried Snacks
Side dishes like french fries, fried plantains, or fried dough add excess calories. Have a baked sweet potato or corn on the cob instead.
Conclusion
Jerk chicken can be a lower calorie option when prepared with boneless, skinless chicken using healthy cooking techniques like grilling or baking. A reasonable 4-6 oz portion will provide 20-30g of protein with around 200-300 calories.
Compared to fried or deep fried chicken, jerk chicken is typically lower in calories, fat, and sodium – making it a nutritious choice. By tweaking a few preparation methods and accompaniments, you can enjoy flavorful jerk chicken while still minding your daily calorie intake.