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Chicken fillet, pan-cooked with low oil Calories
High protein, low carb, cooked with little oil
CALORIES
GI
POTASSIUM
FIBER
Chicken fillet, pan-cooked with low oil Nutrition Facts
Selected: 100 g
172
KCAL / 100G
Carbs
0g
· 0%
Protein
31g
· 74%
Fat
4.8g
· 26%
Fiber
0g
Chicken fillet, pan-cooked with low oil Vitamins & Minerals
Vitamins
B3
13.7mg · 86% DV
B6
0.6mg · 35% DV
B5
1.6mg · 32% DV
Biotin
6µg · 20% DV
Minerals
Selenium
27µg · 49% DV
Phosphorus
240mg · 34% DV
Zinc
1mg · 9% DV
Potassium ⭐
256mg · 8% DV
Chicken fillet, pan-cooked with low oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Chicken fillet, pan-cooked with low 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 fillet, pan-cooked with low oil Contain Allergens?
No known major allergens
Which Diets Is Chicken fillet, pan-cooked with low 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 fillet, pan-cooked with low oil Fat Profile
SATURATED
1.2g
MONOUNSATURATED
1.7g
POLYUNSATURATED
1g
Omega 6:3 ratio 11.3:1
Above the ideal 4:1 (11.3:1).
Foods Similar to Chicken fillet, pan-cooked with low oil
Chicken fillet, pan-cooked with low oil — Frequently Asked Questions
How can I pan-cook chicken fillet with little oil without drying it out?
Make the pieces an even thickness and add them to a properly preheated pan. Cook over medium-high heat just until done, then let the chicken rest for a few minutes before slicing.
Should chicken fillet be washed before cooking?
No. Washing raw chicken can spread bacteria through splashing water; pat it dry with paper towel instead and cook it thoroughly.
How can I tell whether pan-cooked chicken fillet is safely done?
A food thermometer is the most reliable method: check the thickest part and ensure it reaches a safe internal temperature. There should be no raw-looking or translucent pink section in the center.
Does pan-cooking reduce the protein in chicken fillet?
Heat changes the structure of protein but does not cause a meaningful loss of it from the chicken. Overcooking mainly affects moisture and makes the meat tougher.
What is a good low-oil marinade for chicken fillet?
Lemon, garlic, black pepper, paprika, herbs, and a little yogurt make a flavorful marinade without requiring much oil. Avoid marinating for excessively long periods in strong acidic ingredients, which can make the surface mushy.
What should I serve with pan-cooked chicken fillet for a balanced meal?
Pair it with vegetables or a large salad for volume and fibre, then add beans, potatoes, whole grains, or bread according to your energy needs. A small amount of olive oil or another fat with the vegetables can also support absorption of fat-soluble vitamins.
Is pan-cooked chicken fillet healthier than oven-baked chicken fillet?
Neither method is automatically healthier; the amount of added oil, breading, sauces, and degree of charring matter more. Pan cooking is quicker, while baking is convenient for cooking larger batches evenly.
How long does cooked chicken fillet keep in the refrigerator?
Refrigerate it within two hours of cooking in a sealed container and use it within 3 to 4 days. Discard it if it has been stored longer, even if it appears normal.
Can cooked chicken fillet be frozen?
Yes. Cool it promptly, divide it into airtight portions, and freeze it for convenient meals. Thaw it in the refrigerator or by another safe method rather than leaving it at room temperature.
Is it okay to eat chicken fillet every day?
Chicken fillet can fit into a regular eating pattern as a lean protein source, but variety is still valuable. Rotating it with fish, eggs, legumes, dairy foods, and other protein sources broadens the range of nutrients in your diet.
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Nutrition data compiled from USDA FoodData Central and scientific sources.