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Oil-free air fryer chicken Calories
High protein, low carb, cooked without added oil
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oil-free air fryer chicken (120 g) has 198 calories. That works out to 165 calories per 100 g. It contains 0 g of carbs, 37.2 g of protein, 4.3 g of fat and 0 g of fiber. Its 16.4 mg of B3 covers 103% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Oil-free air fryer chicken Nutrition Facts
Selected: 1 piece (medium) · 120 g
198
KCAL / 120G
Carbs
0g
· 0% DV
Protein
37.2g
· 74% DV
Fat
4.3g
· 6% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 79% · Fat 21%
Oil-free air fryer chicken nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0.04 g | |
| Sodium | 89 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 37.2 g | 74% |
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 Oil-free air fryer chicken?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 198 kcal |
| 1 piece (small) | 80 g | 132 kcal |
| 100 g | 100 g | 165 kcal |
| 1 cup (shredded) | 135 g | 223 kcal |
| 1 cup (diced) | 140 g | 231 kcal |
| 1 serving (medium) | 150 g | 248 kcal |
| 1 piece (large) | 180 g | 297 kcal |
| 2 piece (double) | 240 g | 396 kcal |
| 1 serving (large) | 250 g | 413 kcal |
Calculated from 165 calories per 100 g.
Frequently Asked Questions About Oil-free air fryer chicken
How do you make oil-free air fryer chicken?
Season the chicken, arrange the pieces in a single layer, and air-fry until the thickest part is fully cooked. The exact cooking time depends on the cut and thickness, so check doneness rather than relying only on browned skin.
What temperature should you cook oil-free air fryer chicken at?
Cook oil-free air fryer chicken at about 180–200°C (350–400°F), adjusting for the cut and thickness. Check it toward the end of cooking; a thin breast fillet can dry out quickly while a thick or bone-in piece needs longer.
How do you keep oil-free air fryer chicken from drying out?
Avoid overcooking oil-free air fryer chicken and choose pieces of similar thickness so they finish at the same time. A simple marinade can add flavor and help the meat stay juicy; let the cooked chicken rest briefly before cutting it.
Does oil-free air fryer chicken need to be flipped?
Yes, flipping oil-free air fryer chicken partway through helps it cook and brown more evenly, especially if the pieces are thick or crowded. If you leave enough space for air to circulate, you may not need to turn thin pieces as often.
Can you cook frozen chicken in an air fryer without oil?
Yes, you can cook frozen chicken in an air fryer without adding oil, but it takes longer than cooking thawed pieces. Keep the pieces separated, check the thickest part for doneness, and avoid assuming the outside is cooked through just because it looks browned.
What internal temperature should oil-free air fryer chicken reach?
Oil-free air fryer chicken should reach 74°C (165°F) at its thickest point. Use a food thermometer without touching bone; color and clear-looking juices are not reliable ways to confirm that the center is safely cooked.
Should you use chicken breast or thighs for oil-free air fryer chicken?
Chicken breast makes lean, quick-cooking oil-free air fryer chicken, while thighs tend to stay juicier and have a richer flavor. Breast pieces are easier to overcook, so check them early; bone-in thighs need more cooking time than boneless ones.
How do you get crispy skin on oil-free air fryer chicken?
For crispier skin on oil-free air fryer chicken, pat the skin dry, season it, and leave space around each piece in the basket. Skin-on chicken can release its own fat as it cooks, so added oil is not essential for browning.
Can you bread oil-free air fryer chicken without using oil?
Yes, you can coat oil-free air fryer chicken in breadcrumbs without adding oil, though the coating may be less deeply golden than a fried crust. Press the crumbs onto the chicken, avoid crowding the basket, and turn the pieces gently.
How long does leftover oil-free air fryer chicken keep?
Store leftover oil-free air fryer chicken in a covered container in the refrigerator and eat it within a few days. Refrigerate it promptly rather than leaving it out, and reheat until hot throughout before serving.
Oil-free air fryer chicken Vitamins & Minerals
Vitamins
B3
16.44mg · 103% DV
B6
0.72mg · 42% DV
B5
1.2mg · 24% DV
Biotin
6µg · 20% DV
Minerals
Selenium
33µg · 60% DV
Phosphorus
264mg · 38% DV
Zinc
1.2mg · 11% DV
Potassium ⭐
307mg · 9% DV
Sodium
89mg · 4% DV
Oil-free air fryer chicken Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-free air fryer chicken
To burn the 198 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 Oil-free air fryer chicken?
Oil-free air fryer chicken is chicken cooked in a circulating stream of hot air, without brushing or tossing it with added oil. Breast is a popular choice, though thighs and bone-in pieces work too; seasoning and marinades vary from kitchen to kitchen. Cooking without added oil does not mean the chicken has no naturally occurring fat.
When the outside is lightly browned and the inside stays juicy, it makes an easy centrepiece for lunch or dinner. Serve it with salad, roasted vegetables or rice; in Turkey, it also sits comfortably alongside yoghurt-based sides. It is a high-protein, very low-carbohydrate option. For a lighter plate, choose breast and pair it with plenty of vegetables, or use herbs, spices and lemon for flavour instead of an oily marinade.
How Nutritious Is Oil-free air fryer 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 Oil-free air fryer 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 Oil-free air fryer chicken Contain Allergens?
No known major allergens
Which Diets Is Oil-free air fryer 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
Oil-free air fryer chicken Fat Profile
SATURATED
1.2g
MONOUNSATURATED
1.44g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 9.6:1
Above the ideal 4:1 (9.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.