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Chicken (pan-fried, low oil) Calories
Lean protein, low oil cooking, rich in B vitamins and selenium
CALORIES
GI
POTASSIUM
FIBER
Chicken (pan-fried, low oil) Nutrition Facts
Selected: 100 g
165
KCAL / 100G
Carbs
0g
· 0%
Protein
27.5g
· 74%
Fat
4.2g
· 26%
Fiber
0g
Chicken (pan-fried, low oil) Vitamins & Minerals
Vitamins
B3
13.7mg · 86% DV
B6
0.6mg · 35% DV
B5
1.1mg · 22% DV
B12
0.3µg · 13% DV
Minerals
Selenium
23µg · 42% DV
Phosphorus
210mg · 30% DV
Potassium ⭐
330mg · 10% DV
Zinc
1mg · 9% DV
Chicken (pan-fried, low oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Chicken (pan-fried, 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-fried, low oil) Contain Allergens?
No known major allergens
Which Diets Is Chicken (pan-fried, 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-fried, low oil) Fat Profile
SATURATED
1.1g
MONOUNSATURATED
1.2g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
Foods Similar to Chicken (pan-fried, low oil)
Chicken (pan-fried, low oil) — Frequently Asked Questions
Why does pan-fried chicken sometimes turn out dry, and how can you keep it juicy?
Overcooking is the main reason, especially with chicken breast because it is very lean and protein-dense. Moderate heat, shorter cooking time, and a brief rest after cooking help retain moisture.
Does marinating chicken change its nutrition much?
The chicken itself stays a high-protein food, but the marinade can add extra salt, sugar, or fat depending on the ingredients. Yogurt, lemon, and spice-based marinades can improve texture without needing much oil.
Is low-oil pan-fried chicken better before or after a workout?
It is often more practical after training, especially when paired with an easy-to-digest carbohydrate source. Before training, large portions or heavy sauces may feel too filling for some people.
Can pan-fried chicken be eaten the next day?
Yes, if it was cooled and refrigerated promptly after cooking. It should not be left at room temperature for long, because cooked chicken is perishable.
How should cooked chicken be stored, and can it be frozen?
Store it in a sealed container in the refrigerator once it has cooled. If you will not eat it within a few days, freezing it sooner helps preserve quality and safety.
How do you stop pan-fried chicken from burning outside while staying raw inside?
Use pieces of similar thickness and avoid excessively high heat. Very hot pans can brown the surface too quickly before the center is fully cooked.
What foods pair well with pan-fried chicken for a more balanced meal?
Vegetables, salad, whole grains, or legumes make the meal more balanced and filling. That combination adds fibre and a wider range of nutrients, not just protein.
Is chicken a better choice than red meat?
It depends on your goal and the rest of your diet. Chicken is often chosen as a lighter, versatile protein, while red meat offers a different taste and nutrient profile, so variety is usually the better approach.
Can you eat low-oil pan-fried chicken every day?
You can, but relying on one protein source alone is not ideal. Rotating chicken with fish, eggs, legumes, and other protein foods supports a more varied diet.
Who should be more careful with chicken?
Pregnant people, older adults, young children, and anyone with a weakened immune system should be especially careful with undercooked chicken because of foodborne illness risk. People watching sodium intake should also be cautious with salty seasoning mixes and bottled sauces.
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Nutrition data compiled from USDA FoodData Central and scientific sources.