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Chicken Breast (Pan-cooked, No Oil) Calories
Lean, high protein, low fat
CALORIES
GI
POTASSIUM
FIBER
Chicken Breast (Pan-cooked, No Oil) Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
0g
· 0%
Protein
23.5g
· 83%
Fat
2.1g
· 17%
Fiber
0g
Chicken Breast (Pan-cooked, No Oil) Vitamins & Minerals
Vitamins
B3
13.7mg · 86% DV
B6
0.6mg · 35% DV
B5
0.9mg · 18% DV
B12
0.3µg · 13% DV
Minerals
Selenium
18µg · 33% DV
Phosphorus
210mg · 30% DV
Potassium ⭐
350mg · 10% DV
Zinc
1mg · 9% DV
Chicken Breast (Pan-cooked, No Oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Chicken Breast (Pan-cooked, No 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 Chicken Breast (Pan-cooked, No Oil) Contain Allergens?
No known major allergens
Which Diets Is Chicken Breast (Pan-cooked, No 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
Chicken Breast (Pan-cooked, No Oil) Fat Profile
SATURATED
0.6g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 7.5:1
Above the ideal 4:1 (7.5:1).
Foods Similar to Chicken Breast (Pan-cooked, No Oil)
Chicken Breast (Pan-cooked, No Oil) — Frequently Asked Questions
How can I pan-cook chicken breast without oil and keep it from drying out?
Pound the breast to an even thickness, preheat the pan over medium-high heat, and avoid flipping it repeatedly. Let it rest for a few minutes after cooking so the juices redistribute.
Does marinating oil-free chicken breast make it more tender?
Yes, a short marinade with yogurt, lemon juice, vinegar, or a little salt can improve tenderness and flavor. Do not leave it in a strongly acidic marinade for too long, as the surface can become mushy.
How do I know pan-cooked chicken breast is safely done?
The most reliable method is a food thermometer: the thickest part should reach 74°C (165°F). The meat should no longer be pink inside, but color alone is not a fully reliable safety test.
Why does chicken breast stick to the pan when cooked without oil?
Sticking is more likely when the pan is not fully preheated or the chicken surface is wet. Pat the chicken dry, use a good nonstick pan, and let it release naturally before turning it.
Is chicken breast better before or after a workout?
It is a convenient protein choice after training; pairing it with carbohydrate foods such as rice, potatoes, bread, or grains can support a recovery meal. Before training, choose the portion and timing based on your digestion and workout schedule.
What should I serve with pan-cooked chicken breast?
Vegetables, salads, yogurt-based sauces, and whole-grain side dishes make a balanced meal. Lemon, garlic, black pepper, oregano, paprika, and herbs add flavor without requiring oil.
How long does cooked chicken breast keep in the refrigerator?
Cooked chicken usually keeps for 3 to 4 days in a shallow, covered container in the refrigerator. Refrigerate it within two hours of cooking and reheat it thoroughly before eating.
Can cooked chicken breast be frozen?
Yes. Cool it first, divide it into portions, and freeze it in airtight containers or bags. Thaw it in the refrigerator and avoid refreezing chicken that has already been thawed.
Is it unhealthy to eat chicken breast every day?
For most people, regularly eating safely cooked chicken can fit into a healthy diet when meals are varied overall. Rotating it with fish, eggs, legumes, and other protein foods supports broader nutrient intake.
Should raw chicken breast be washed before cooking?
No. Washing raw chicken can spread bacteria onto the sink, counters, and nearby utensils. Cook it thoroughly instead, and wash hands and equipment that touched the raw chicken with hot, soapy water.
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Nutrition data compiled from USDA FoodData Central and scientific sources.