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Chicken nugget (no oil) Calories
Baked or air-fried chicken nugget with no added oil. Source of protein, low fat.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
5 piece (medium) of Chicken nugget (no oil) (90 g) has 176 calories. That works out to 195 calories per 100 g. It contains 14.4 g of carbs, 14.9 g of protein, 5.6 g of fat and 1.1 g of fiber. Its 3.7 mg of B3 covers 23% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Chicken nugget (no oil) Nutrition Facts
Selected: 5 piece (medium) · 90 g
176
KCAL / 90G
Carbs
14.4g
· 5% DV
Protein
14.9g
· 30% DV
Fat
5.6g
· 7% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 36% · Fat 30%
Chicken nugget (no oil) nutrition facts table · 5 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 176 kcal | |
| Total fat | 5.6 g | 7% |
| Saturated fat | 1.17 g | 6% |
| Trans fat | 0.01 g | |
| Sodium | 423 mg | 18% |
| Total carbohydrate | 14.4 g | 5% |
| Fiber | 1.1 g | 4% |
| Protein | 14.9 g | 30% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 5 Pieces of Chicken nugget (no oil)?
| Serving | Amount | Calories |
|---|---|---|
| 5 piece (medium) | 90 g | 176 kcal |
| 1 piece (mini) | 18 g | 35 kcal |
| 3 piece (small) | 54 g | 105 kcal |
| 100 g | 100 g | 195 kcal |
| 1 serving (medium) | 100 g | 195 kcal |
| 8 piece (large) | 144 g | 281 kcal |
| 10 piece (extra large) | 180 g | 351 kcal |
| 2 serving (large) | 200 g | 390 kcal |
| 1 pack (jumbo) | 250 g | 488 kcal |
Calculated from 195 calories per 100 g.
Frequently Asked Questions About Chicken nugget (no oil)
Are chicken nuggets made without oil healthier than fried chicken nuggets?
Usually, yes: baking or air-frying chicken nuggets without added oil avoids the extra oil used for deep-frying. They are still breaded, processed chicken, so the cooking method does not make them equivalent to an unbreaded chicken breast.
Can you cook chicken nuggets made without oil from frozen in an air fryer?
Yes, frozen chicken nuggets made without oil can usually go straight into an air fryer. Arrange them in a single layer and follow the package directions, since cooking time varies by nugget size and whether the product is already cooked.
Why does the coating fall off chicken nuggets made without oil?
The coating often falls off chicken nuggets made without oil when the chicken is wet, the egg layer is too thin, or the pieces are moved before the crust sets. Pat the chicken dry, coat it evenly, and turn the nuggets gently.
What part of the chicken is used in chicken nuggets made without oil?
Chicken nuggets made without oil may use minced chicken or small pieces of chicken, depending on the recipe or product. Homemade versions let you choose chicken breast or thigh; the texture will differ, but both need to be cooked through.
Can homemade chicken nuggets made without oil be frozen?
Yes, homemade chicken nuggets made without oil freeze well. Freeze them in a single layer first, then transfer them to an airtight container so they do not stick together; reheat from frozen until hot all the way through.
How do you reheat chicken nuggets made without oil and keep them crispy?
Reheat chicken nuggets made without oil in an oven or air fryer to restore a crisp coating. Spread them out rather than stacking them, and avoid prolonged microwave heating, which tends to make the breading soft.
What temperature should chicken nuggets made without oil reach?
Chicken nuggets made without oil should reach 165°F (74°C) in the center to be safe to eat. Check the thickest piece with a food thermometer, especially when the nuggets are homemade or were frozen before cooking.
What should you serve with chicken nuggets made without oil?
Serve chicken nuggets made without oil with a salad, roasted vegetables, or a grain such as rice for a fuller meal. Ketchup, mustard, barbecue sauce, and yogurt-based dips are common choices; serving sauce on the side keeps the coating crisp.
How long do cooked chicken nuggets made without oil last in the fridge?
Cooked chicken nuggets made without oil keep for three to four days in a covered container in the refrigerator. Refrigerate them within two hours of cooking, and discard any that sat out longer rather than relying on reheating.
Do chicken nuggets made without oil help with weight loss?
They can fit into a weight-loss meal, especially alongside vegetables, but removing added cooking oil does not make them a weight-loss food by itself. Breaded nuggets are less filling than a meal built around whole chicken and high-fibre sides.
Chicken nugget (no oil) Vitamins & Minerals
Vitamins
B3
3.69mg · 23% DV
B6
0.29mg · 17% DV
Biotin
3.78µg · 13% DV
B5
0.63mg · 13% DV
Minerals
Phosphorus
149mg · 21% DV
Sodium
423mg · 18% DV
Selenium
9.9µg · 18% DV
Potassium ⭐
207mg · 6% DV
Chicken nugget (no oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chicken nugget (no oil)
To burn the 176 calories in 5 piece (medium) (90 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Chicken nugget (no oil)?
Chicken nugget (no oil) is made from small pieces of chicken, seasoned and coated in crumbs before being baked or cooked in an air fryer without added oil. Nuggets became widely popular through US fast-food culture, though they are now an easy home-cooked option too. The crumb coating turns lightly crisp while the chicken stays tender.
They work as a quick lunch or dinner with a salad, vegetables or a dipping sauce, and are also served as a snack. The chicken provides protein, while the coating contributes much of the carbohydrate; each 100 g provides 16.5 g of protein. For a lighter plate, pair them with vegetables and choose baking or air-frying rather than deep-frying.
How Nutritious Is Chicken nugget (no oil)?
Nutrient density
Medium
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
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.
Is Chicken nugget (no oil) Processed?
NOVA 3
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 nugget (no oil) Contain Allergens?
Contains these allergens:
Which Diets Is Chicken nugget (no oil) Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Chicken nugget (no oil) Fat Profile
SATURATED
1.17g
MONOUNSATURATED
1.8g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 4.2:1
Above the ideal 4:1 (4.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.