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Chicken Sauté Calories
Pan-sautéed chicken breast, often served with vegetables or plain.
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Chicken Sauté (150 g) has 218 calories. That works out to 145 calories per 100 g. It contains 3.2 g of carbs, 33.8 g of protein, 6.1 g of fat and 0.5 g of fiber. Its 14.7 mg of B3 covers 92% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
What is Chicken Sauté?
Chicken Sauté is a Turkish-style home-cooked dish of bite-sized chicken pieces cooked in a pan, often with onion, tomato and peppers. Chicken breast is a common choice, though recipes vary, and the vegetables create a lightly sauced, colourful meal rather than a heavily coated one.
The chicken is tender with browned edges, while the tomato lends a gentle tang and the peppers add sweetness. In Turkey it is often served as a main course with rice, bulgur or bread, and a salad or yoghurt on the side. It is protein-rich and relatively low in carbohydrates. For a lighter plate, use a modest amount of oil and serve it with extra vegetables.
Chicken Sauté Nutrition Facts
Selected: 100 g
145
KCAL / 100G
Carbs
2.1g
· 1% DV
Protein
22.5g
· 45% DV
Fat
4.1g
· 5% DV
Fiber
0.3g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 6% · Protein 67% · Fat 27%
Chicken Sauté Vitamins & Minerals
Vitamins
B3
9.8mg · 61% DV
B6
0.55mg · 32% DV
B5
0.9mg · 18% DV
Biotin
5µg · 17% DV
Minerals
Phosphorus
180mg · 26% DV
Selenium
13µg · 24% DV
Sodium
260mg · 11% DV
Zinc
1mg · 9% DV
How Nutritious Is Chicken Sauté?
Nutrient density
High
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.
Chicken Sauté Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chicken Sauté
To burn the 145 calories in 100 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.
Is Chicken Sauté 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 Sauté Contain Allergens?
No known major allergens
Which Diets Is Chicken Sauté 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 Sauté Fat Profile
SATURATED
1.1g
MONOUNSATURATED
1.3g
POLYUNSATURATED
1g
Omega 6:3 ratio 8.8:1
Above the ideal 4:1 (8.8:1).
Compare Chicken Sauté
Foods Similar to Chicken Sauté
Frequently Asked Questions About Chicken Sauté
How do you make chicken sauté?
Chicken sauté is made by browning bite-sized chicken pieces in a hot pan, then cooking them with onion, peppers, and tomato until tender. Cook in batches if needed so the chicken browns instead of steaming.
How do you keep chicken sauté tender?
Keep chicken sauté tender by cutting the chicken into even pieces and cooking it quickly in a hot, uncrowded pan. Chicken breast can turn dry and tough if it is left cooking long after it is done.
Why does chicken sauté turn watery?
Chicken sauté turns watery when the pan is overcrowded, too cool, or filled with wet ingredients. The chicken releases liquid instead of browning; cook it in batches and let excess moisture evaporate before adding vegetables.
What cut of chicken is best for chicken sauté?
Chicken breast is a common choice for chicken sauté because it cooks quickly and cuts neatly into bite-sized pieces. Thigh meat also works well and tends to stay juicier, though it may need longer to cook.
What vegetables go in chicken sauté?
Onion, bell peppers, and tomato are classic vegetables for chicken sauté, giving it a savory, lightly sweet sauce. Mushrooms are another common addition; add vegetables in stages so they cook without becoming too soft.
What do you serve with chicken sauté?
Serve chicken sauté with rice, pasta, or crusty bread to soak up its pan juices. For a lighter meal, pair it with a green salad or steamed vegetables rather than adding another rich side.
Can you make chicken sauté without tomatoes?
Yes, chicken sauté can be made without tomatoes. Use onion and peppers for the base, then add a splash of broth or water if you want a little sauce; the result will taste less tangy.
Can you freeze chicken sauté?
Yes, chicken sauté can be frozen once cooled. Pack it in an airtight container, then thaw it in the refrigerator and reheat it thoroughly; the peppers and tomatoes may soften more after freezing.
How long does chicken sauté last in the fridge?
Chicken sauté keeps in the refrigerator when promptly chilled and stored in a covered container. Reheat only the portion you plan to eat, until it is steaming hot throughout, and discard food left out for a long time.
How do you reheat chicken sauté without drying it out?
Reheat chicken sauté gently in a covered pan with a small splash of water or broth. Stir occasionally and heat it until hot throughout; the added moisture helps keep the chicken from becoming dry.
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Nutrition data compiled from USDA FoodData Central and scientific sources.