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Chicken steak (pan-fried) Calories
High protein, moderate fat, pan-fried chicken steak
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Chicken steak (pan-fried) (120 g) has 223 calories. That works out to 186 calories per 100 g. It contains 0.8 g of carbs, 33 g of protein, 9.6 g of fat and 0 g of fiber. Its 14.6 mg of B3 covers 91% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Chicken steak (pan-fried) Nutrition Facts
Selected: 1 piece (medium) · 120 g
223
KCAL / 120G
Carbs
0.8g
· 0% DV
Protein
33g
· 66% DV
Fat
9.6g
· 12% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 1% · Protein 60% · Fat 39%
Chicken steak (pan-fried) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 223 kcal | |
| Total fat | 9.6 g | 12% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0 g | |
| Sodium | 82 mg | 4% |
| Total carbohydrate | 0.8 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 33 g | 66% |
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 1 Medium Chicken steak (pan-fried)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 223 kcal |
| 1 slice (thin) | 60 g | 112 kcal |
| 1 piece (small) | 80 g | 149 kcal |
| 100 g | 100 g | 186 kcal |
| 1 slice (thick) | 100 g | 186 kcal |
| 1 serving (medium) | 150 g | 279 kcal |
| 1 piece (large) | 180 g | 335 kcal |
| 1 serving (large) | 200 g | 372 kcal |
| 2 piece (double) | 240 g | 446 kcal |
Calculated from 186 calories per 100 g.
Frequently Asked Questions About Chicken steak (pan-fried)
How do you pan-fry chicken steak?
To pan-fry chicken steak, heat a lightly oiled skillet, add the pieces in a single layer, and cook both sides until done. Avoid crowding the pan, which lowers its temperature and can make the chicken brown unevenly.
What cut of chicken is used for chicken steak?
Chicken steak is usually made from boneless chicken breast, sliced or flattened to an even thickness. Boneless thigh also works and tends to stay juicier, though it has a richer flavor and a different texture.
How do you keep pan-fried chicken steak juicy?
For juicy pan-fried chicken steak, flatten thick spots so the meat cooks evenly, then take it off the heat as soon as its centre reaches 74°C (165°F). Resting it briefly before slicing helps retain its juices.
What is a good marinade for chicken steak?
A simple chicken steak marinade combines oil, garlic, herbs, and a little lemon juice or yogurt. Coat the chicken evenly and keep it refrigerated while it marinates; too much acidic juice for too long can make the surface mushy.
How can you tell when chicken steak is cooked through?
Chicken steak is cooked through when a thermometer inserted into its thickest part reads 74°C (165°F). Colour alone is not a reliable test, since fully cooked chicken can still look slightly pink near bones or in certain lighting.
Is chicken steak the same as chicken schnitzel?
No. Chicken steak is commonly seasoned and pan-fried without a coating, while chicken schnitzel is typically dipped in flour and egg, then covered in breadcrumbs. That breading gives schnitzel its characteristic crisp crust.
Why does chicken steak stick to the pan?
Chicken steak often sticks when the pan is not hot enough, the surface is wet, or the meat is moved before it releases. Pat the chicken dry, preheat the skillet, and wait for a browned crust before turning it.
What should you serve with chicken steak?
Chicken steak pairs well with mashed or roasted potatoes, rice, or a simple green salad. For a lighter meal, serve it with roasted vegetables and a yogurt-based sauce rather than another fried side.
How long does cooked chicken steak last in the fridge?
Cooked chicken steak keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and discard it if it has been left at room temperature for an extended period.
How do you reheat chicken steak without drying it out?
Reheat chicken steak gently in a covered skillet with a small splash of water or broth, turning it once. Stop as soon as it is hot throughout; prolonged high heat can quickly dry out the lean meat.
Chicken steak (pan-fried) Vitamins & Minerals
Vitamins
B3
14.64mg · 92% DV
B6
0.78mg · 46% DV
B5
1.32mg · 26% DV
Biotin
7.2µg · 24% DV
Minerals
Selenium
20µg · 36% DV
Phosphorus
252mg · 36% DV
Potassium ⭐
384mg · 11% DV
Zinc
1.08mg · 10% DV
Sodium
82mg · 4% DV
Chicken steak (pan-fried) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chicken steak (pan-fried)
To burn the 223 calories in 1 piece (medium) (120 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 steak (pan-fried)?
Chicken steak (pan-fried) is a boneless piece of chicken, commonly breast, flattened to an even thickness and cooked in a frying pan. Seasoning can be simple—salt and pepper—or include herbs, garlic or spices, depending on the cook.
A well-cooked piece is browned outside and tender inside. It is served hot with potatoes, vegetables or salad, and also works sliced into sandwiches or wraps. In Turkey, it may appear as a straightforward main dish alongside rice or salad. It is protein-rich, with 27.5 g of protein per 100 g. For a lighter plate, use only a little oil and pair it with vegetables rather than a rich sauce.
How Nutritious Is Chicken steak (pan-fried)?
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.
Is Chicken steak (pan-fried) 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 steak (pan-fried) Contain Allergens?
No known major allergens
Which Diets Is Chicken steak (pan-fried) 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 steak (pan-fried) Fat Profile
SATURATED
2.52g
MONOUNSATURATED
3.24g
POLYUNSATURATED
2.52g
Omega 6:3 ratio 19.2:1
Above the ideal 4:1 (19.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.