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Baked Breaded Chicken Calories
Oven-baked breaded chicken, high protein, lower fat than fried
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked Breaded Chicken (120 g) has 222 calories. That works out to 185 calories per 100 g. It contains 13.4 g of carbs, 23.4 g of protein, 7.4 g of fat and 1.3 g of fiber. Its 9.4 mg of B3 covers 59% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Baked Breaded Chicken Nutrition Facts
Selected: 1 piece (medium) · 120 g
222
KCAL / 120G
Carbs
13.4g
· 5% DV
Protein
23.4g
· 47% DV
Fat
7.4g
· 9% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 25% · Protein 44% · Fat 31%
Baked Breaded Chicken nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 222 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 1.8 g | 9% |
| Trans fat | 0.01 g | |
| Sodium | 408 mg | 18% |
| Total carbohydrate | 13.4 g | 5% |
| Fiber | 1.3 g | 5% |
| Protein | 23.4 g | 47% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Baked Breaded Chicken?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 222 kcal |
| 1 slice (thin) | 60 g | 111 kcal |
| 1 piece (small) | 80 g | 148 kcal |
| 100 g | 100 g | 185 kcal |
| 1 slice (thick) | 100 g | 185 kcal |
| 1 serving (medium) | 150 g | 278 kcal |
| 1 piece (large) | 180 g | 333 kcal |
| 1 serving (large) | 200 g | 370 kcal |
| 2 piece (double) | 240 g | 444 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Baked Breaded Chicken
How do you make baked breaded chicken?
To make baked breaded chicken, coat chicken pieces in flour, beaten egg, then breadcrumbs. Arrange them in a single layer on a lined baking tray and bake in a preheated oven until the thickest part is fully cooked.
How long should you bake baked breaded chicken, and at what temperature?
Bake baked breaded chicken at about 400°F (200°C); cooking time varies with the size and thickness of the pieces. Check that the thickest piece reaches 165°F (74°C) inside before serving.
How do you make baked breaded chicken crispy?
For crispy baked breaded chicken, leave space between pieces so steam can escape and coat them evenly with breadcrumbs. A light spray or brush of oil helps the coating brown; turning the pieces partway through can brown both sides.
Why does the breading fall off baked breaded chicken?
The coating on baked breaded chicken often falls off if the chicken is wet or the flour step is skipped. Pat the pieces dry, coat them in flour before dipping in egg, then press on the breadcrumbs and let the coating set briefly.
Can you make baked breaded chicken in an air fryer?
Yes, you can make baked breaded chicken in an air fryer. Arrange the pieces in a single layer with space between them, lightly oil the coating, and cook until the center reaches 165°F (74°C); timing depends on piece size.
Is baked breaded chicken healthier than fried chicken?
Often, yes: baked breaded chicken can use less added oil than deep-fried chicken. The difference depends on the breading and how much oil is added, so keep the coating light and use only a little oil for a lighter result.
How do you reheat baked breaded chicken without making it soggy?
Reheat baked breaded chicken in an oven or air fryer rather than a microwave to help the coating stay crisp. Place the pieces in a single layer and heat them until hot throughout.
How long does cooked baked breaded chicken last in the fridge?
Cooked baked breaded chicken keeps for 3–4 days in the refrigerator. Refrigerate it in a covered container promptly after serving, and discard it if it develops an unusual smell, sticky texture, or suspicious appearance.
Can you freeze baked breaded chicken?
Yes, cooked baked breaded chicken can be frozen. Let it cool, then seal it in a freezer-safe container or bag; reheat it in the oven after thawing to help the breading regain some crispness.
What goes well with baked breaded chicken?
Baked breaded chicken pairs well with roasted vegetables, a green salad, potatoes, or rice. For a balanced meal, add a vegetable and a filling side, and serve rich dipping sauces in a small portion.
Baked Breaded Chicken Vitamins & Minerals
Vitamins
B3
9.36mg · 59% DV
B6
0.46mg · 27% DV
Biotin
7.2µg · 24% DV
B5
1.02mg · 20% DV
Minerals
Phosphorus
216mg · 31% DV
Selenium
16µg · 29% DV
Sodium
408mg · 18% DV
Zinc
1.08mg · 10% DV
Potassium ⭐
324mg · 10% DV
Baked Breaded Chicken Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Breaded Chicken
To burn the 222 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Baked Breaded Chicken?
Baked Breaded Chicken is made by coating chicken pieces in breadcrumbs and cooking them in the oven. It offers the crisp coating associated with breaded chicken without deep-frying; the centre stays tender when it is not overcooked. Seasonings vary, and it works as an easy home-cooked main dish or a make-ahead lunch. It is commonly served with vegetables, potatoes or a simple salad, and can be paired with a dipping sauce if you like.
The chicken makes it a protein-forward choice: a 100 g portion provides 19.5 g of protein. For a lighter plate, serve it with salad or roasted vegetables, and use only a little oil on the tray. Let the pieces rest briefly after baking so the coating stays crisp when served.
How Nutritious Is Baked Breaded Chicken?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Baked Breaded Chicken Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked Breaded Chicken Contain Allergens?
Contains these allergens:
Which Diets Is Baked Breaded Chicken Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked Breaded Chicken Fat Profile
SATURATED
1.8g
MONOUNSATURATED
2.52g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 5.4:1
Above the ideal 4:1 (5.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.