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Lightly oiled chicken Calories
High-protein, lightly oiled
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Lightly oiled chicken (150 g) has 278 calories. That works out to 185 calories per 100 g. It contains 0 g of carbs, 45.8 g of protein, 10.1 g of fat and 0 g of fiber. Its 20.5 mg of B3 covers 128% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Lightly oiled chicken Nutrition Facts
Selected: 1 serving (medium) · 150 g
278
KCAL / 150G
Carbs
0g
· 0% DV
Protein
45.8g
· 92% DV
Fat
10.1g
· 13% 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 67% · Fat 33%
Lightly oiled chicken nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 278 kcal | |
| Total fat | 10.1 g | 13% |
| Saturated fat | 2.17 g | 11% |
| Trans fat | 0 g | |
| Sodium | 113 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 45.8 g | 92% |
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 Serving of Lightly oiled chicken?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 278 kcal |
| 1 ounce (small) | 28.4 g | 52 kcal |
| 1 piece (small) | 75 g | 139 kcal |
| 100 g | 100 g | 185 kcal |
| 1 piece (medium) | 120 g | 222 kcal |
| 1 cup (shredded) | 120 g | 222 kcal |
| 1 cup (diced) | 140 g | 259 kcal |
| 1 piece (large) | 180 g | 333 kcal |
| 1 serving (large) | 250 g | 463 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Lightly oiled chicken
What does lightly oiled chicken mean?
Lightly oiled chicken is chicken prepared with a small amount of oil rather than a heavy coating or rich sauce. It can be cooked simply at home and is minimally processed; the term describes its preparation, not a particular cut.
How do you cook lightly oiled chicken in a pan?
Cook lightly oiled chicken in a preheated pan over medium heat, leaving space between the pieces. Turn them as needed and cook until the thickest part is fully done; resting the chicken briefly before serving helps retain its juices.
Can you make lightly oiled chicken in an air fryer?
Yes, lightly oiled chicken works well in an air fryer. Arrange pieces in a single layer so hot air can circulate, and turn or shake them partway through; check the thickest piece for doneness because size affects cooking time.
How do you keep lightly oiled chicken from drying out?
Avoid overcooking lightly oiled chicken, which is the main reason it turns dry. Use pieces of similar thickness, check for doneness rather than relying only on time, and let the cooked chicken rest briefly before cutting into it.
What seasoning goes well with lightly oiled chicken?
Paprika, black pepper, garlic, thyme, and lemon all pair well with lightly oiled chicken. Coat the chicken evenly with the seasoning before cooking; a yogurt-based marinade can add flavor and help keep the surface from drying out.
How long does cooked lightly oiled chicken last in the fridge?
Cooked lightly oiled chicken keeps for about three to four days in a covered container in the refrigerator. Refrigerate leftovers promptly rather than leaving them out, and discard them if their smell, texture, or appearance seems unusual.
Can you freeze lightly oiled chicken after cooking it?
Yes, cooked lightly oiled chicken can be frozen. Cool it promptly, seal it in a freezer-safe container, and thaw it in the refrigerator before reheating; freezing may change the texture slightly, especially if the chicken was already dry.
What is the best way to reheat lightly oiled chicken?
Reheat lightly oiled chicken gently in a covered pan or microwave with a splash of water or broth to limit drying. Heat it until steaming hot throughout, and avoid repeatedly cooling and reheating the same portion.
Is lightly oiled chicken good for meal prep?
Yes, lightly oiled chicken is convenient for meal prep because it pairs easily with grains, vegetables, or salads. Store portions promptly in covered containers, and keep sauces separate when you want the chicken to retain its texture.
Is lightly oiled chicken good for weight loss?
Lightly oiled chicken can fit a weight-loss meal because its protein can help make a meal more filling. The overall portion and additions such as creamy sauces or large servings of sides still matter; chicken alone does not cause weight loss.
Lightly oiled chicken Vitamins & Minerals
Vitamins
B3
20.55mg · 128% DV
B6
0.93mg · 55% DV
B5
1.58mg · 32% DV
B12
0.42µg · 18% DV
Minerals
Selenium
42µg · 76% DV
Phosphorus
338mg · 48% DV
Zinc
1.58mg · 14% DV
Potassium ⭐
428mg · 13% DV
Sodium
113mg · 5% DV
Lightly oiled chicken Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lightly oiled chicken
To burn the 278 calories in 1 serving (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 Lightly oiled chicken?
Lightly oiled chicken is chicken cooked with a modest amount of oil, whether grilled, pan-cooked or roasted. The restrained seasoning lets the savoury flavour of the meat come through; depending on the cut and cooking method, it can be tender or lightly browned.
Across many cuisines, it works as an easy main course with vegetables, salad, rice or flatbread, and leftovers can be added to wraps or grain bowls. It is high in protein and contains no carbohydrate; a 100 g portion provides 30.5 g of protein. For a lighter plate, measure the oil rather than pouring freely and pair the chicken with plenty of vegetables.
How Nutritious Is Lightly oiled chicken?
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 Lightly oiled chicken 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 Lightly oiled chicken Contain Allergens?
No known major allergens
Which Diets Is Lightly oiled chicken 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
Lightly oiled chicken Fat Profile
SATURATED
2.17g
MONOUNSATURATED
4.65g
POLYUNSATURATED
1.88g
Omega 6:3 ratio 21.6:1
Above the ideal 4:1 (21.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.