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Lean Boneless Chicken Chop Calories
Lean, boneless chicken meat; rich in protein and contains no carbohydrates.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Lean Boneless Chicken Chop (150 g) has 182 calories. That works out to 121 calories per 100 g. It contains 0 g of carbs, 29.6 g of protein, 6.1 g of fat and 0 g of fiber. Its 10.2 mg of B3 covers 64% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Lean Boneless Chicken Chop Nutrition Facts
Selected: 1 piece (medium) · 150 g
182
KCAL / 150G
Carbs
0g
· 0% DV
Protein
29.6g
· 59% DV
Fat
6.1g
· 8% 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 0% · Protein 68% · Fat 32%
Lean Boneless Chicken Chop nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 182 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 1.65 g | 8% |
| Trans fat | 0.03 g | |
| Sodium | 113 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 29.6 g | 59% |
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 Lean Boneless Chicken Chop?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 182 kcal |
| 100 g | 100 g | 121 kcal |
| 1 piece (small) | 100 g | 121 kcal |
| 4 ounce (medium) | 113 g | 137 kcal |
| 1 serving (medium) | 120 g | 145 kcal |
| 1 serving (large) | 180 g | 218 kcal |
| 1 piece (large) | 200 g | 242 kcal |
| 2 piece (medium) | 300 g | 363 kcal |
| 500 g | 500 g | 605 kcal |
Calculated from 121 calories per 100 g.
Frequently Asked Questions About Lean Boneless Chicken Chop
What is the best way to cook a lean boneless chicken chop?
Sear a lean boneless chicken chop in a preheated skillet over medium-high heat, turning it once, then lower the heat if needed to finish cooking. Avoid crowding the pan so the meat browns rather than steams.
Can you grill a lean boneless chicken chop?
Yes, a lean boneless chicken chop works well on a grill. Oil the grates lightly, cook over medium heat, and turn the chop once; very high heat can brown the outside before the centre is cooked.
How do you keep a lean boneless chicken chop juicy?
To keep a lean boneless chicken chop juicy, avoid overcooking it and let it rest briefly before slicing. If the chop is unevenly thick, gently flatten the thicker end so the whole piece cooks at a similar rate.
What marinade works well for a lean boneless chicken chop?
A marinade of olive oil, lemon, garlic, and herbs adds flavour to a lean boneless chicken chop. Marinate it in the refrigerator, and discard any marinade that has touched raw chicken instead of using it as a finishing sauce.
What internal temperature should a lean boneless chicken chop reach?
A lean boneless chicken chop should reach 74°C (165°F) at its thickest point for food safety. Check with a food thermometer inserted into the centre, since colour alone is not a reliable way to judge doneness.
Is a lean boneless chicken chop the same cut as chicken breast?
No, a lean boneless chicken chop is not necessarily chicken breast. Chicken chops are often cut from the thigh, while breast meat is a separate cut; check the product description if you need to know which part was used.
Do you need to wash a lean boneless chicken chop before cooking?
No, do not wash a lean boneless chicken chop. Rinsing raw chicken can spread bacteria through splashes around the sink, while thorough cooking makes the meat safe. Clean hands, utensils, and surfaces after handling it.
Can you cook a lean boneless chicken chop from frozen?
Yes, you can cook a lean boneless chicken chop from frozen, but it will take longer and may cook unevenly. Follow a method intended for frozen chicken and verify that the thickest part reaches 74°C (165°F).
How long does cooked lean boneless chicken chop last in the fridge?
Cooked lean boneless chicken chop keeps for 3–4 days in a refrigerator at 4°C (40°F) or colder. Store it in a covered container soon after cooking, and reheat leftovers until steaming hot throughout.
Should you tenderize a lean boneless chicken chop before cooking?
Usually, a lean boneless chicken chop does not need heavy tenderizing. If one end is much thicker, gently pound it to an even thickness; this helps it cook evenly without tearing or flattening the whole piece too much.
Lean Boneless Chicken Chop Vitamins & Minerals
Vitamins
B3
10.2mg · 64% DV
B6
0.6mg · 35% DV
B5
1.5mg · 30% DV
B12
0.6µg · 25% DV
Minerals
Selenium
24µg · 44% DV
Phosphorus
270mg · 39% DV
Zinc
2.7mg · 25% DV
Potassium ⭐
375mg · 11% DV
Sodium
113mg · 5% DV
Lean Boneless Chicken Chop Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lean Boneless Chicken Chop
To burn the 182 calories in 1 piece (medium) (150 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 Lean Boneless Chicken Chop?
Lean boneless chicken chop is a trimmed, boneless cut of chicken, ready to cook as a portion rather than a prepared dish. Chicken chops are often cut from the thigh, but the exact cut is not specified here. A quick sear in a pan, grilling or roasting works well; simple seasoning lets the chicken’s savoury flavour come through.
Once cooked, it should be browned outside and tender inside. Serve it with salad, vegetables or a grain, or slice it for a sandwich or wrap. It is a protein-focused choice with no carbohydrates; a 100 g portion provides 19.7 g of protein. For a lighter plate, grill or bake it with only a little added oil.
How Nutritious Is Lean Boneless Chicken Chop?
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 Lean Boneless Chicken Chop 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 Lean Boneless Chicken Chop Contain Allergens?
No known major allergens
Which Diets Is Lean Boneless Chicken Chop 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
Lean Boneless Chicken Chop Fat Profile
SATURATED
1.65g
MONOUNSATURATED
2.25g
POLYUNSATURATED
1.27g
Omega 6:3 ratio 14.1:1
Above the ideal 4:1 (14.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.