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Low-Oil Breaded Chicken Calories
High-protein breaded chicken prepared with little oil
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Low-Oil Breaded Chicken (150 g) has 330 calories. That works out to 220 calories per 100 g. It contains 18 g of carbs, 36 g of protein, 12 g of fat and 1.2 g of fiber. Its 14.7 mg of B3 covers 92% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Low-Oil Breaded Chicken Nutrition Facts
Selected: 1 piece (medium) · 150 g
330
KCAL / 150G
Carbs
18g
· 7% DV
Protein
36g
· 72% DV
Fat
12g
· 15% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 22% · Protein 44% · Fat 34%
Low-Oil Breaded Chicken nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 330 kcal | |
| Total fat | 12 g | 15% |
| Saturated fat | 2.47 g | 12% |
| Trans fat | 0.03 g | |
| Sodium | 615 mg | 27% |
| Total carbohydrate | 18 g | 7% |
| Fiber | 1.2 g | 4% |
| Protein | 36 g | 72% |
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 Low-Oil Breaded Chicken?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 330 kcal |
| 1 piece (small) | 75 g | 165 kcal |
| 100 g | 100 g | 220 kcal |
| 2 piece (small) | 150 g | 330 kcal |
| 1 serving (medium) | 150 g | 330 kcal |
| 1 piece (large) | 220 g | 484 kcal |
| 1 serving (large) | 250 g | 550 kcal |
| 2 piece (medium) | 300 g | 660 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Low-Oil Breaded Chicken
How do you make low-oil breaded chicken crispy?
Low-oil breaded chicken turns crisp when the coating is thin, the pieces are spaced apart, and the oven or air fryer is fully preheated. Lightly brush or spray the coating with oil, and avoid stacking the pieces, which traps steam.
Can you cook low-oil breaded chicken in an air fryer?
Yes, low-oil breaded chicken cooks well in an air fryer. Arrange the pieces in a single layer and lightly oil the coating; overcrowding the basket traps moisture and can leave the breading soft. Cooking time varies with the thickness of the chicken.
How do you bake low-oil breaded chicken in the oven?
Bake low-oil breaded chicken on a lined tray with space between the pieces, turning them once so both sides brown. Keep cooking until the thickest part is fully cooked; an instant-read thermometer should register 165°F (74°C).
Why does the breading fall off low-oil breaded chicken?
The breading usually falls off low-oil breaded chicken when the meat is wet, the coating layers are uneven, or the pieces are moved too soon. Pat the chicken dry, coat it in flour, dip it in egg, press on the crumbs, and let it rest before cooking.
Can you pan-fry low-oil breaded chicken with very little oil?
Yes, low-oil breaded chicken can be pan-fried with a thin film of oil in a nonstick or well-seasoned skillet. Cook in batches over medium heat so the pan stays hot and the coating browns instead of turning soggy.
Which breadcrumbs work best for low-oil breaded chicken?
Fine breadcrumbs give low-oil breaded chicken an even, closely attached crust, while panko makes a lighter, crunchier coating. Press the crumbs onto the chicken rather than piling them on; a thick coating can brown unevenly when using little oil.
Is chicken breast or thigh better for low-oil breaded chicken?
Either works for low-oil breaded chicken: breast is leaner and cooks quickly, while boneless thigh tends to stay juicier. Use pieces of even thickness so the coating does not overbrown before the center is cooked.
How long does leftover low-oil breaded chicken keep in the fridge?
Leftover low-oil breaded chicken keeps for 3–4 days in the refrigerator when stored in a covered container. Refrigerate it within two hours of cooking, then reheat it until steaming hot; an oven or air fryer helps restore some crispness.
Can you freeze low-oil breaded chicken?
Yes, you can freeze cooked low-oil breaded chicken. Cool it first, freeze the pieces in a single layer, then transfer them to an airtight container or freezer bag. The coating may soften after thawing, but reheating in an oven or air fryer can crisp it again.
What should you serve with low-oil breaded chicken?
Low-oil breaded chicken pairs well with a green salad, roasted vegetables, or a grain such as rice. For a lighter plate, choose vegetables and a yogurt-based dip instead of serving it with another fried side.
Low-Oil Breaded Chicken Vitamins & Minerals
Vitamins
B3
14.7mg · 92% DV
B6
0.72mg · 42% DV
B5
1.35mg · 27% DV
Biotin
6.3µg · 21% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
330mg · 47% DV
Sodium
615mg · 27% DV
Manganese
0.42mg · 18% DV
Potassium ⭐
420mg · 12% DV
Low-Oil Breaded Chicken Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-Oil Breaded Chicken
To burn the 330 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 Low-Oil Breaded Chicken?
Low-oil breaded chicken is chicken coated in a crisp breading and cooked with a modest amount of oil. It can be made from different cuts, then pan-cooked, oven-baked or prepared in an air fryer; the coating and cooking method shape its final texture.
The outside is usually golden and crunchy, while the chicken stays tender. Serve it as a main with salad, vegetables, potatoes or rice, or tuck it into a sandwich for an easy lunch. It is a protein-rich option, with 24 g of protein per 100 g. For a lighter plate, pair it with fresh vegetables and use a measured amount of oil if pan-cooking.
How Nutritious Is Low-Oil Breaded 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 Low-Oil Breaded Chicken Processed?
NOVA 3
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 Low-Oil Breaded Chicken Contain Allergens?
Contains these allergens:
Which Diets Is Low-Oil Breaded Chicken Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Low-Oil Breaded Chicken Fat Profile
SATURATED
2.47g
MONOUNSATURATED
5.03g
POLYUNSATURATED
2.47g
Omega 6:3 ratio 29.1:1
Above the ideal 4:1 (29.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.