1 piece (medium) of Sauteed Chicken Breast (120 g) has 174 calories. That works out to 145 calories per 100 g. It contains 0.2 g of carbs, 33 g of protein, 4.2 g of fat and 0 g of fiber. Its 16.2 mg of B3 covers 101% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Sauteed Chicken Breast?

Sauteed Chicken Breast is boneless chicken breast cooked in a pan with a little oil. It may be kept whole or sliced into strips or bite-sized pieces; at home, cooks often add aromatics or vegetables, though the chicken can also be simply seasoned and browned on its own.

The surface takes on a light golden color while the meat stays tender when it is not overcooked. Serve it with rice, potatoes, or a salad for an easy weeknight meal, or add vegetables to the pan for a more rounded plate. It is a lean, protein-rich choice, with very little carbohydrate, and works well in meal prep as well as freshly cooked meals.

Sauteed Chicken Breast Nutrition Facts

Selected: 100 g

145

KCAL / 100G

Carbs

0.2g

· 0% DV

Protein

27.5g

· 55% DV

Fat

3.5g

· 4% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 1% · Protein 77% · Fat 22%

Sauteed Chicken Breast Vitamins & Minerals

Vitamins

13.5mg · 84% DV

0.7mg · 41% DV

1.1mg · 22% DV

B12

0.3µg · 13% DV

Minerals

Selenium

18µg · 33% DV

Phosphorus

210mg · 30% DV

Zinc

1mg · 9% DV

Potassium ⭐

320mg · 9% DV

How Nutritious Is Sauteed Chicken Breast?

Nutrient density

High

70/ 100

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

56/ 100

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.

Sauteed Chicken Breast Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Sauteed Chicken Breast

To burn the 145 calories in 100 g:

🚶

36min

Walking (5 km/h)

🏃

15min

Running (8 km/h)

🚴

20min

Cycling

🏊

17min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Sauteed Chicken Breast 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 Sauteed Chicken Breast Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Sauteed Chicken Breast 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

Sauteed Chicken Breast Fat Profile

SATURATED

MONOUNSATURATED

1.1g

POLYUNSATURATED

0.5g

⚖️

Omega 6:3 ratio 7.5:1

Above the ideal 4:1 (7.5:1).

Compare Sauteed Chicken Breast

🍗vs🥩

Sauteed Chicken Breast vs Ground Beef105 kcal fewer per 100 g

→🍗vs🍢

Sauteed Chicken Breast vs Chicken Skewer5 kcal more per 100 g

→🍗vs🥩

Sauteed Chicken Breast vs Sauteed Lamb85 kcal fewer per 100 g

→🍗vs🍗

Sauteed Chicken Breast vs Smoked Turkey35 kcal more per 100 g

→

Foods Similar to Sauteed Chicken Breast

🥩

Ground Beef

250 kcal

🍢

Chicken Skewer

140 kcal

🥩

Sauteed Lamb

230 kcal

🍗

Smoked Turkey

110 kcal

🥩

Beef Kavurma

230 kcal

🍆🍖

Meatballs with Eggplant Purée

155 kcal

🥩

Beef Cubed

250 kcal

🍗

Chicken (Sauteed)

165 kcal

Frequently Asked Questions About Sauteed Chicken Breast

How do you keep sautéed chicken breast juicy?

Keep sautéed chicken breast juicy by cutting it into evenly sized pieces, heating the pan before adding the chicken, and avoiding overcooking. Cook in batches if needed so the pieces brown instead of releasing moisture and steaming in a crowded pan.

How long does sautéed chicken breast take to cook?

Small pieces of sautéed chicken breast often cook in just a few minutes, while thicker pieces take longer. Check the thickest piece: it should be opaque throughout and reach an internal temperature of 165°F (74°C) for safe eating.

Why does sautéed chicken breast turn out dry?

Sautéed chicken breast usually turns dry because it is cooked for too long; lean breast meat loses moisture quickly under heat. Cut pieces evenly, take them off the heat as soon as they are cooked through, and let them rest briefly before serving.

Should you marinate chicken breast before sautéing it?

Marinating chicken breast before sautéing is optional, but it adds flavor and can help the surface stay moist. A short marinade with oil, lemon, herbs, or spices works well; pat off excess liquid before cooking so the chicken browns rather than steams.

What does it mean to sauté chicken breast?

To sauté chicken breast means to cook it quickly in a hot pan with a small amount of fat, turning the pieces so they brown evenly. Unlike deep-frying, sautéing does not submerge the chicken in oil.

Can you sauté chicken breast without oil?

You can sauté chicken breast in a good nonstick pan without added oil, but a small amount of oil helps with browning and reduces sticking. Keep the heat controlled and avoid crowding the pan, which can make the chicken release liquid and steam.

What seasoning goes well with sautéed chicken breast?

Sautéed chicken breast works well with salt, black pepper, garlic, paprika, and dried herbs such as thyme or oregano. Add delicate seasonings near the end so they do not burn in the hot pan, and finish with lemon for a brighter taste.

What should you serve with sautéed chicken breast?

Serve sautéed chicken breast with rice, potatoes, pasta, or roasted vegetables for a filling meal. A crisp salad or steamed greens also pair well, especially when the chicken is seasoned simply or served with a pan sauce.

How long does cooked sautéed chicken breast last in the fridge?

Cooked sautéed chicken breast keeps for three to four days in the refrigerator when stored promptly in a covered container. Refrigerate it within two hours of cooking, and reheat leftovers until steaming hot throughout.

Can you freeze sautéed chicken breast?

Yes, sautéed chicken breast can be frozen in airtight, meal-sized portions once it has cooled. Thaw it in the refrigerator and reheat it thoroughly; freezing may make the texture slightly less tender, particularly if the chicken was already overcooked.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026