1 piece (medium) of Butterflied Chicken (150 g) has 165 calories. That works out to 110 calories per 100 g. It contains 0 g of carbs, 35.3 g of protein, 2.7 g of fat and 0 g of fiber. Its 20.5 mg of B3 covers 128% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Butterflied Chicken?

Butterflied Chicken is a whole chicken with its backbone removed and the bird opened out and flattened. This shape helps it cook more evenly and quickly than an intact roast, whether you cook it in the oven, on a barbecue or under a grill.

The skin turns golden and can become lightly crisp, while the meat stays tender. It is often served as a centrepiece with vegetables, potatoes or salad, and the flattened shape makes carving and sharing straightforward. Chicken is naturally high in protein and relatively lean, especially without the skin. Pair it with plenty of vegetables for a lighter meal, or add a richer sauce or side if you want something more substantial.

Butterflied Chicken Nutrition Facts

Selected: 100 g

110

KCAL / 100G

Carbs

· 0% DV

Protein

23.5g

· 47% DV

Fat

1.8g

· 2% DV

Fiber

· 0% DV

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

Calories come from: Carbs 0% · Protein 85% · Fat 15%

Butterflied Chicken Vitamins & Minerals

Vitamins

13.7mg · 86% DV

0.6mg · 35% DV

Biotin

7µg · 23% DV

1.1mg · 22% DV

Minerals

Phosphorus

210mg · 30% DV

Selenium

13µg · 24% DV

Potassium ⭐

330mg · 10% DV

Zinc

1mg · 9% DV

How Nutritious Is Butterflied Chicken?

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

59/ 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.

Butterflied Chicken 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 Butterflied Chicken

To burn the 110 calories in 100 g:

🚶

27min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

15min

Cycling

🏊

13min

Swimming

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

Is Butterflied 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 Butterflied Chicken 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 Butterflied 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

Butterflied Chicken Fat Profile

SATURATED

0.5g

MONOUNSATURATED

0.4g

POLYUNSATURATED

0.3g

⚖️

Omega 6:3 ratio 7.3:1

Above the ideal 4:1 (7.3:1).

Compare Butterflied Chicken

🍗vs🥩

Butterflied Chicken vs Ground Beef140 kcal fewer per 100 g

→🍗vs🍢

Butterflied Chicken vs Chicken Skewer30 kcal fewer per 100 g

→🍗vs🥩

Butterflied Chicken vs Sauteed Lamb120 kcal fewer per 100 g

→🍗vs🍗

Butterflied Chicken vs Smoked TurkeySame calories per 100 g

→

Foods Similar to Butterflied Chicken

🥩

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 Butterflied Chicken

What is butterflied chicken?

Butterflied chicken is a whole chicken with its backbone removed and the bird pressed flat, usually with the legs and wings spread out. This shape exposes more skin to the heat and helps the breast and legs cook more evenly.

How do you butterfly a chicken?

Set the chicken breast-side down and use sturdy kitchen shears to cut along both sides of the backbone, then remove it. Turn the bird over and press firmly on the breastbone until it lies flat; clean hands and surfaces after handling raw chicken.

Is butterflied chicken the same as spatchcock chicken?

Yes. Spatchcock chicken and butterflied chicken usually mean the same preparation: the backbone is removed and the whole bird is flattened. “Spatchcock” is common in recipes, while “butterflied” describes the open, flattened shape.

How long does butterflied chicken take to cook in the oven?

A medium butterflied chicken often takes roughly 45–60 minutes in a 400°F (200°C) oven, but size and oven performance change the timing. Check the thickest part of the breast and thigh; the safe internal temperature is 165°F (74°C).

How do you grill butterflied chicken?

Cook butterflied chicken mostly over indirect heat with the lid closed, skin-side up, so the thick parts cook without scorching the skin. Finish skin-side down over direct heat to crisp it, and check that the thickest parts reach 165°F (74°C).

How do you get crispy skin on butterflied chicken?

Pat the skin completely dry before cooking and avoid coating it with wet marinade. Salt the chicken ahead of time if convenient, then roast or grill it skin-side up until cooked through and briefly expose the skin to stronger heat for extra crispness.

What is the best way to season butterflied chicken?

Butterflied chicken takes seasoning well because its flat shape exposes both the skin and underside. Rub it with salt, pepper, garlic, and herbs, working some seasoning under the skin; lemon, paprika, or a dry spice rub are also common choices.

Can you cook butterflied chicken on a grill without drying it out?

Yes. Keep butterflied chicken over indirect heat for most of the cooking and avoid repeatedly lifting the lid or pressing the meat. Use a thermometer rather than guessing, and take it off the grill once the thickest parts reach 165°F (74°C).

How should you carve butterflied chicken?

Let butterflied chicken rest for about 10 minutes after cooking so its juices settle. Cut through the joints to separate the legs and wings, then slice the breasts from the breastbone; a sharp knife makes it easier to keep the pieces intact.

Can you freeze butterflied chicken?

Yes. Freeze raw butterflied chicken in a tightly sealed, freezer-safe package, ideally before its use-by date, and thaw it in the refrigerator rather than on the counter. Cooked butterflied chicken can also be frozen in portions for easier reheating.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026