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Air fryer breaded chicken fillet Calories
High protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Air fryer breaded chicken fillet (120 g) has 286 calories. That works out to 238 calories per 100 g. It contains 14.2 g of carbs, 26.9 g of protein, 13.3 g of fat and 1 g of fiber. Its 10.4 mg of B3 covers 65% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Air fryer breaded chicken fillet Nutrition Facts
Selected: 1 piece (medium) · 120 g
286
KCAL / 120G
Carbs
14.2g
· 5% DV
Protein
26.9g
· 54% DV
Fat
13.3g
· 17% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 20% · Protein 38% · Fat 42%
Air fryer breaded chicken fillet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 286 kcal | |
| Total fat | 13.3 g | 17% |
| Saturated fat | 2.76 g | 14% |
| Trans fat | 0.04 g | |
| Sodium | 492 mg | 21% |
| Total carbohydrate | 14.2 g | 5% |
| Fiber | 1 g | 4% |
| Protein | 26.9 g | 54% |
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 Air fryer breaded chicken fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 286 kcal |
| 1 piece (small) | 80 g | 190 kcal |
| 100 g | 100 g | 238 kcal |
| 4 ounce (medium) | 113 g | 269 kcal |
| 1 serving (medium) | 150 g | 357 kcal |
| 1 piece (large) | 170 g | 405 kcal |
| 6 ounce (large) | 170 g | 405 kcal |
| 1 piece (jumbo) | 220 g | 524 kcal |
| 1 serving (large) | 250 g | 595 kcal |
Calculated from 238 calories per 100 g.
Frequently Asked Questions About Air fryer breaded chicken fillet
How do you keep air fryer breaded chicken fillet crispy?
Arrange air fryer breaded chicken fillet in a single layer with space around each piece, and turn it partway through cooking. Crowding traps steam, which softens the coating instead of letting it crisp.
Can you cook frozen breaded chicken fillet in an air fryer?
Yes, you can cook frozen breaded chicken fillet in an air fryer without thawing it first. Allow extra cooking time, turn the fillet during cooking, and check that its thickest part reaches 74°C (165°F).
How long does air fryer breaded chicken fillet take to cook?
Air fryer breaded chicken fillet usually takes about 12–18 minutes at 180–200°C (355–400°F), depending on thickness and the appliance. Check the thickest part with a food thermometer; it should reach 74°C (165°F).
Why is air fryer breaded chicken fillet soggy?
Air fryer breaded chicken fillet often turns soggy when the basket is overcrowded or the fillet goes in with a wet surface. Leave space between pieces, pat the chicken dry before breading, and avoid stacking it.
Is air fryer breaded chicken fillet healthy?
Air fryer breaded chicken fillet provides protein, while the coating adds carbohydrates and fat. Air frying can use less oil than deep-frying, but packaged breaded fillets may also contain added salt, so check the product information if sodium matters to you.
How can you tell when air fryer breaded chicken fillet is fully cooked?
The reliable way to check air fryer breaded chicken fillet is to measure the thickest part with a food thermometer: it should reach 74°C (165°F). A browned coating does not prove that the center is cooked through.
How do you stop the coating on air fryer breaded chicken fillet from falling off?
To keep the coating on air fryer breaded chicken fillet, dry the chicken surface before breading and press the crumbs firmly into place. Let the coating set briefly, and wait until it has firmed before turning the fillet.
Can you reheat air fryer breaded chicken fillet in the air fryer?
Yes, reheat air fryer breaded chicken fillet in the air fryer at about 180°C (355°F) for a few minutes, until the center is hot. This brings back more crispness than reheating it in a microwave.
How long does cooked air fryer breaded chicken fillet last in the fridge?
Cooked air fryer breaded chicken fillet keeps for 3–4 days in the refrigerator when stored in a covered container within two hours of cooking. Freeze it if you need to keep it longer, and reheat leftovers thoroughly.
What goes well with air fryer breaded chicken fillet?
Air fryer breaded chicken fillet pairs well with a green salad, roasted vegetables, or slaw. For a more filling meal, serve it in a sandwich or with potatoes; a fresh, crunchy side balances the crisp coating.
Air fryer breaded chicken fillet Vitamins & Minerals
Vitamins
B3
10.44mg · 65% DV
B6
0.58mg · 34% DV
Biotin
7.2µg · 24% DV
B5
1.14mg · 23% DV
Minerals
Selenium
26µg · 47% DV
Phosphorus
252mg · 36% DV
Sodium
492mg · 21% DV
Potassium ⭐
348mg · 10% DV
Air fryer breaded chicken fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Air fryer breaded chicken fillet
To burn the 286 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 Air fryer breaded chicken fillet?
Air fryer breaded chicken fillet is a chicken fillet coated in a crisp breadcrumb layer and cooked with circulating hot air. It has a crunchy outside and tender centre, and is an easy way to make a familiar breaded chicken dish without deep-frying.
It is commonly served as a quick lunch or dinner, with chips, potatoes, salad or vegetables; leftovers also work well in a sandwich. With 22.4 g of protein per 100 g, it is a protein-rich main, while the coating adds some carbohydrate and fat. For a lighter plate, pair it with a generous salad or steamed vegetables, and keep any extra oil or rich sauces modest.
How Nutritious Is Air fryer breaded chicken fillet?
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 Air fryer breaded chicken fillet 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 Air fryer breaded chicken fillet Contain Allergens?
Contains these allergens:
Which Diets Is Air fryer breaded chicken fillet Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Air fryer breaded chicken fillet Fat Profile
SATURATED
2.76g
MONOUNSATURATED
4.92g
POLYUNSATURATED
2.52g
Omega 6:3 ratio 45.6:1
Above the ideal 4:1 (45.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.