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Chef's pan chicken Calories
Pan-cooked, seasoned, juicy chicken dish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Chef's pan chicken (150 g) has 248 calories. That works out to 165 calories per 100 g. It contains 1.8 g of carbs, 35.3 g of protein, 10.8 g of fat and 0.3 g of fiber. Its 13.2 mg of B3 covers 83% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Chef's pan chicken Nutrition Facts
Selected: 1 piece (medium) · 150 g
248
KCAL / 150G
Carbs
1.8g
· 1% DV
Protein
35.3g
· 71% DV
Fat
10.8g
· 14% DV
Fiber
0.3g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 3% · Protein 57% · Fat 40%
Chef's pan chicken nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 248 kcal | |
| Total fat | 10.8 g | 14% |
| Saturated fat | 2.7 g | 14% |
| Trans fat | 0 g | |
| Sodium | 570 mg | 25% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 0.3 g | 1% |
| Protein | 35.3 g | 71% |
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 Chef's pan chicken?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 248 kcal |
| 1 piece (half) | 75 g | 124 kcal |
| 100 g | 100 g | 165 kcal |
| 1 piece (small) | 100 g | 165 kcal |
| 1 serving (small) | 120 g | 198 kcal |
| 1 cup (chopped) | 140 g | 231 kcal |
| 1 serving (large) | 180 g | 297 kcal |
| 1 piece (large) | 200 g | 330 kcal |
| 2 piece (double) | 300 g | 495 kcal |
Calculated from 165 calories per 100 g.
Frequently Asked Questions About Chef's pan chicken
What is Chef's pan chicken?
Chef's pan chicken is a seasoned chicken dish cooked in a pan, usually in pieces. It is minimally processed when made from chicken and simple seasonings, though recipes may add vegetables or sauce. There is no single standard recipe, so ingredients vary by cook or restaurant.
How do you make Chef's pan chicken at home?
To make Chef's pan chicken, season bite-size chicken pieces, then cook them in a hot pan with a little oil until browned and cooked through. Cook in batches if needed; crowding the pan traps steam and prevents the chicken from browning properly.
Is Chef's pan chicken better with chicken breast or thighs?
Chef's pan chicken works with either chicken breast or boneless thighs. Breast is leaner and cooks quickly, while thighs have more fat and are less likely to dry out. Cut the pieces evenly so whichever cut you choose cooks at a similar rate.
How do you keep Chef's pan chicken from drying out?
Keep Chef's pan chicken from drying out by cutting it evenly, avoiding an overcrowded pan, and taking it off the heat as soon as it is cooked through. Let the pieces rest briefly before serving; cooking them well beyond doneness makes them tough.
What seasoning goes well with Chef's pan chicken?
Garlic, black pepper, paprika, and dried herbs work well in Chef's pan chicken. You can add lemon for brightness or chili for heat. Season the chicken before cooking, and add fresh herbs or a squeeze of lemon at the end to keep their flavors vivid.
What should you serve with Chef's pan chicken?
Chef's pan chicken pairs well with roasted vegetables, rice, potatoes, or a crisp salad. Choose a simple side if the chicken has a rich sauce, or add a grain or potatoes when you want a more filling meal.
How can you tell when Chef's pan chicken is cooked?
Chef's pan chicken is safely cooked when the thickest piece reaches an internal temperature of 165°F (74°C). Check with a food thermometer rather than relying only on browning, since the outside can look done before the center is fully cooked.
Can you prepare Chef's pan chicken ahead of time?
Yes, you can season Chef's pan chicken ahead of cooking and keep it covered in the refrigerator. Cook it fresh for the best browned texture. Keep raw chicken separate from ready-to-eat foods, and do not reuse its marinade unless you bring it to a boil first.
How long does leftover Chef's pan chicken last in the fridge?
Leftover Chef's pan chicken keeps for three to four days in the refrigerator when placed in a covered container within two hours of cooking. Reheat only the portion you plan to eat, and make sure it is steaming hot throughout.
Is Chef's pan chicken a healthy choice?
Chef's pan chicken can be a nutritious choice because it is a minimally processed chicken dish and provides protein. The amount of added oil, salt, and rich sauce affects the overall meal, so pair it with vegetables and use those additions in moderation.
Chef's pan chicken Vitamins & Minerals
Vitamins
B3
13.2mg · 83% DV
B6
0.75mg · 44% DV
B5
1.65mg · 33% DV
Biotin
6µg · 20% DV
Minerals
Selenium
27µg · 49% DV
Phosphorus
285mg · 41% DV
Sodium
570mg · 25% DV
Zinc
1.5mg · 14% DV
Potassium ⭐
390mg · 11% DV
Chef's pan chicken Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chef's pan chicken
To burn the 248 calories in 1 piece (medium) (150 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 Chef's pan chicken?
Chef's pan chicken is a descriptive name for chicken cooked in a pan with seasoning, rather than a dish tied to one clearly defined regional recipe. The cut of chicken and choice of spices can vary; when cooked well, it browns lightly on the outside and stays juicy inside. It is served hot, often with rice, potatoes, vegetables or a salad, depending on the cook and local habits. For an even sear, avoid crowding the pan.
It is a protein-forward main dish, with 23.5 g of protein per 100 g. For a lighter plate, use oil sparingly and pair it with plenty of vegetables; add bread or a starch to suit your appetite.
How Nutritious Is Chef's pan chicken?
Nutrient density
High
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 Chef's pan chicken 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 Chef's pan chicken Contain Allergens?
No known major allergens
Which Diets Is Chef's pan chicken 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
Chef's pan chicken Fat Profile
SATURATED
2.7g
MONOUNSATURATED
3.9g
POLYUNSATURATED
1.95g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.