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Boiled chicken, lightly pan-fried Calories
High-protein, low-carb chicken, boiled then lightly pan-fried
CALORIES
GI
POTASSIUM
FIBER
Boiled chicken, lightly pan-fried Nutrition Facts
Selected: 100 g
190
KCAL / 100G
Carbs
0g
· 0%
Protein
29.8g
· 64%
Fat
7.4g
· 36%
Fiber
0g
Boiled chicken, lightly pan-fried Vitamins & Minerals
Vitamins
B3
10.8mg · 68% DV
B6
0.58mg · 34% DV
B5
1.45mg · 29% DV
Biotin
6µg · 20% DV
Minerals
Selenium
27.5µg · 50% DV
Phosphorus
223mg · 32% DV
Zinc
1mg · 9% DV
Potassium ⭐
256mg · 8% DV
Boiled chicken, lightly pan-fried Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Boiled chicken, lightly pan-fried 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 Contain Allergens?
No known major allergens
Which Diets Is Boiled chicken, lightly pan-fried 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 Fat Profile
SATURATED
1.9g
MONOUNSATURATED
2.7g
POLYUNSATURATED
1.6g
Omega 6:3 ratio 18.1:1
Above the ideal 4:1 (18.1:1).
Foods Similar to Boiled chicken, lightly pan-fried
Boiled chicken, lightly pan-fried — Frequently Asked Questions
Does lightly pan-frying boiled chicken significantly change its nutrition?
A brief pan-fry does not meaningfully reduce the chicken’s protein. The amount and type of oil used, along with whether the skin is left on, have the biggest effect on the finished dish.
Why boil chicken before lightly pan-frying it?
Boiling cooks the centre of the meat, while a quick pan-fry adds browning, aroma, and a more appealing surface texture. It is a useful way to add flavour without keeping the chicken in the pan long enough to dry out.
How can I keep boiled chicken from drying out in the pan?
Use medium heat and cook it only briefly, without overcrowding the pan. A splash of cooking broth or a light coating of sauce can also help preserve moisture.
Is boiled and lightly pan-fried chicken good after a workout?
Yes, it can contribute useful protein to a post-workout meal. After long or intense training, pair it with a carbohydrate food such as rice, potatoes, bread, or grains to support energy replenishment.
Is this chicken too heavy to eat at night?
That depends mostly on portion size, added oil, and side dishes. A modest serving with vegetables or a light yogurt-based accompaniment is often easier to digest than a large serving with rich sauces.
What goes well with boiled and lightly pan-fried chicken?
It pairs well with leafy salads, roasted vegetables, lemon, herbs, and yogurt-based sauces. Add beans, grains, or potatoes for a more substantial meal, or use non-starchy vegetables for a lower-carbohydrate plate.
How long does cooked chicken keep in the refrigerator?
Refrigerate it in a sealed container within two hours of cooking and use it within 3 to 4 days. Reheat it until steaming hot throughout, and avoid repeatedly cooling and reheating the same portion.
Can boiled and pan-fried chicken be frozen?
Yes. Cool it completely, divide it into portions, and freeze in airtight containers or freezer bags. Defrost in the refrigerator and do not refreeze chicken that has already been thawed.
Does boiling chicken remove all of its flavour and nutrients?
Some water-soluble compounds move into the cooking liquid, but most of the protein remains in the meat. Using the broth in soup, sauces, or grains helps retain the flavour and make use of the cooking liquid.
Who should be cautious with boiled and lightly pan-fried chicken?
People with a chicken allergy should avoid it. Those following medically prescribed protein or phosphorus restrictions, such as some people with kidney disease, should discuss suitable portions with a healthcare professional.
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Nutrition data compiled from USDA FoodData Central and scientific sources.