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Chicken chop (lean) Calories
High protein, low fat, source of vitamins and minerals
CALORIES
GI
POTASSIUM
FIBER
Chicken chop (lean) Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
0g
· 0%
Protein
23.5g
· 81%
Fat
2.5g
· 19%
Fiber
0g
Chicken chop (lean) Vitamins & Minerals
Vitamins
B3
8.9mg · 56% DV
B6
0.6mg · 35% DV
B5
1.1mg · 22% DV
Biotin
5µg · 17% DV
Minerals
Phosphorus
190mg · 27% DV
Selenium
14µg · 25% DV
Zinc
1mg · 9% DV
Potassium ⭐
320mg · 9% DV
Chicken chop (lean) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Chicken chop (lean) 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 chop (lean) Contain Allergens?
No known major allergens
Which Diets Is Chicken chop (lean) 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 chop (lean) Fat Profile
SATURATED
0.7g
MONOUNSATURATED
0.8g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 8.8:1
Above the ideal 4:1 (8.8:1).
Foods Similar to Chicken chop (lean)
Chicken chop (lean) — Frequently Asked Questions
How can lean chicken chop be cooked without drying out?
Let the meat sit briefly at room temperature before cooking, then avoid prolonged cooking over very high heat. Remove it once it reaches a safe internal temperature, rest it, and slice it only just before serving to retain more moisture.
Should lean chicken chop be marinated?
Marinating is optional, but it can improve tenderness and flavor in a lean cut. A short marinade with yogurt, lemon, garlic, and spices works well; leaving it in a strongly acidic marinade for too long can make the texture mushy.
Is lean chicken chop better baked or pan-cooked?
Both methods work well: pan-searing develops more browned surface flavor, while baking can cook thicker pieces more evenly. The key is choosing the method for the cut’s thickness and avoiding overcooking.
How do I know when chicken chop is safely cooked?
Use a food thermometer when possible: the thickest part should reach at least 74°C (165°F). The meat should not look raw or pink inside, but color alone is not always a reliable safety test.
How long does cooked lean chicken chop keep in the fridge?
When refrigerated in a covered container within two hours of cooking, it is generally best eaten within 3 to 4 days. Discard it if it develops an off smell, sticky surface, or unusual discoloration.
Can lean chicken chop be frozen?
Yes, it can be frozen either raw or cooked. Portion it in airtight packaging to limit freezer burn, and thaw it in the refrigerator rather than at room temperature.
What goes well with lean chicken chop?
Salads, roasted vegetables, and vegetable-based dishes add volume and fiber to the meal. For a more filling meal or post-workout plate, pair it with rice, potatoes, bulgur, or legumes.
Is lean chicken chop better before or after exercise?
It is a practical post-workout choice because protein supports muscle repair; adding a carbohydrate food can also help replenish energy stores. Before training, keep the portion moderate and choose easy-to-digest sides.
Do I need to wash chicken chop before cooking?
No. Washing raw chicken can spread bacteria through splashing water onto the sink and nearby surfaces; thorough cooking to a safe internal temperature is what makes it safe to eat.
Who should be cautious with lean chicken chop?
People with a chicken allergy should avoid it. Those who have been advised to limit protein because of kidney disease should discuss suitable portions with their clinician or dietitian.
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Nutrition data compiled from USDA FoodData Central and scientific sources.