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Chicken (Pan-cooked, Low Oil) Calories
Lean protein, low fat, pan-cooked
CALORIES
GI
POTASSIUM
FIBER
Chicken (Pan-cooked, Low Oil) Nutrition Facts
Selected: 100 g
145
KCAL / 100G
Carbs
0g
· 0%
Protein
22.5g
· 70%
Fat
4.2g
· 30%
Fiber
0g
Chicken (Pan-cooked, Low Oil) Vitamins & Minerals
Vitamins
B3
8.6mg · 54% DV
B6
0.6mg · 35% DV
B5
0.8mg · 16% DV
B12
0.3µg · 13% DV
Minerals
Phosphorus
180mg · 26% DV
Selenium
14µg · 25% DV
Zinc
1mg · 9% DV
Potassium ⭐
240mg · 7% DV
Chicken (Pan-cooked, Low Oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Chicken (Pan-cooked, 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 (Pan-cooked, Low Oil) Contain Allergens?
No known major allergens
Which Diets Is Chicken (Pan-cooked, 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 (Pan-cooked, Low Oil) Fat Profile
SATURATED
1.1g
MONOUNSATURATED
1.2g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 16.7:1
Above the ideal 4:1 (16.7:1).
Foods Similar to Chicken (Pan-cooked, Low Oil)
Chicken (Pan-cooked, Low Oil) — Frequently Asked Questions
Why does pan-cooked chicken sometimes turn out dry, and how can I prevent it?
The usual cause is overcooking, especially with chicken breast, which loses moisture quickly over high heat. Pounding it to an even thickness, cooking just until done, and letting it rest briefly can help keep it juicier.
Does marinating chicken before pan-cooking actually make a difference?
Yes, a marinade can improve flavor and make the surface feel more tender, especially if it includes yogurt, herbs, spices, or a little acid. Very acidic marinades left on too long can make the texture uneven.
Is low-oil pan-cooked chicken a good post-workout meal?
Usually yes, because it provides plenty of protein with no carbs on its own. Pairing it with vegetables and, if needed, a carb source like rice or potatoes can make it a more complete recovery meal.
Is chicken at night hard to digest?
That depends more on portion size and what you eat with it than on the chicken itself. Simply pan-cooked chicken is often easier to tolerate than heavily fried or creamy dishes, but a very large meal may still feel heavy.
How long does cooked chicken keep in the fridge?
If refrigerated promptly after cooking, it is generally best eaten within 3 to 4 days. Storing it in an airtight container helps maintain quality and reduce odor transfer.
Can cooked chicken be frozen?
Yes, once cooled safely, it can be portioned and frozen for later use. For best texture, thaw it in the fridge and reheat only what you plan to eat.
What should I eat with pan-cooked chicken to make it more filling?
Adding vegetables helps with volume and satiety, while whole grains, potatoes, or legumes can make the meal more sustaining. The best combination depends on whether you want a lighter meal or one that supports training and recovery.
Is chicken a better choice than beef for everyday meals?
Chicken is often chosen when people want a leaner, lighter-tasting protein that works in many dishes. Beef can be richer in flavor and some nutrients, so rotating both can be more practical than treating one as universally better.
Should chicken be washed before cooking?
No, washing raw chicken is not recommended because it can spread bacteria through splashing water. Safe handling, clean surfaces, and thorough cooking are more effective for food safety.
Who should be especially careful with chicken?
People with weakened immune systems, pregnant women, older adults, and young children should be particularly cautious with undercooked chicken. Anyone using salty bottled sauces frequently should also watch the sodium in the overall meal.
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Nutrition data compiled from USDA FoodData Central and scientific sources.