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Boiled chicken, lightly pan-fried in olive oil Calories
High in protein, low in carbs, with heart-healthy fats from olive oil
CALORIES
GI
POTASSIUM
FIBER
Boiled chicken, lightly pan-fried in olive oil Nutrition Facts
Selected: 100 g
196
KCAL / 100G
Carbs
0g
· 0%
Protein
29.8g
· 62%
Fat
8.1g
· 38%
Fiber
0g
Boiled chicken, lightly pan-fried in olive oil Vitamins & Minerals
Vitamins
B3
10.9mg · 68% DV
B6
0.58mg · 34% DV
B5
1.45mg · 29% DV
Biotin
6µg · 20% DV
Minerals
Selenium
24.5µg · 45% DV
Phosphorus
228mg · 33% DV
Zinc
1mg · 9% DV
Potassium ⭐
256mg · 8% DV
Boiled chicken, lightly pan-fried in olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Boiled chicken, lightly pan-fried in olive oil Processed?
NOVA 2
Minimally 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 Boiled chicken, lightly pan-fried in olive oil Contain Allergens?
No known major allergens
Which Diets Is Boiled chicken, lightly pan-fried in olive oil Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Boiled chicken, lightly pan-fried in olive oil Fat Profile
SATURATED
1.7g
MONOUNSATURATED
3.5g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 14.6:1
Above the ideal 4:1 (14.6:1).
Foods Similar to Boiled chicken, lightly pan-fried in olive oil
Boiled chicken, lightly pan-fried in olive oil — Frequently Asked Questions
Why boil chicken first and then lightly pan-fry it in olive oil?
This method helps cook the inside gently, then adds color and flavor on the outside with minimal extra fat. It can also reduce the risk of ending up with a raw center and an overbrowned surface.
Why does this chicken sometimes turn out dry, and how can I prevent that?
Overcooking is the usual cause, especially when the chicken is boiled and then kept too long in the pan. Letting it rest and using a short, hot finishing step usually helps keep it juicier.
Does reheating boiled chicken reduce its protein quality?
Normal reheating does not meaningfully remove the protein, but excessive heat can make the texture tougher and less pleasant. Gentle reheating is better for moisture and eating quality.
Is it a good post-workout meal?
It is high in protein and contains no carbs, so it fits well into protein-focused post-training meals. If you need faster glycogen replenishment, pairing it with a carbohydrate source may make more sense.
Is it too heavy to eat at night?
That depends on the portion and what you eat with it, but simply prepared chicken is often easier to tolerate than heavily fried meals. Rich sauces and very large servings are more likely to feel heavy late in the day.
What foods pair well with it?
Vegetables add volume and fiber, making the meal more balanced and filling. Depending on your goals, you can pair it with rice, potatoes, legumes, or a salad.
How long does cooked chicken keep in the fridge?
Cooked chicken should be cooled promptly and stored in a sealed container in the refrigerator. For safety and quality, it is best eaten within a few days, and it should be discarded if it smells off or feels slimy.
Can it be frozen?
Yes, it freezes well if portioned and wrapped to limit air exposure. The texture may become slightly drier after thawing, so reheating it briefly works best.
Is it a better choice than red meat?
That depends on what you want from the meal; chicken is often seen as a lighter, more versatile everyday option. Red meat may offer different micronutrients, while chicken is usually easier to keep lean and simple.
Who should be more careful with this food?
People watching sodium or total energy intake should pay attention to added salt, oil, and sauces rather than the chicken alone. Anyone at higher food-safety risk should also be careful about thorough cooking, quick cooling, and proper storage.
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Nutrition data compiled from USDA FoodData Central and scientific sources.