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Low-oil pan-cooked chicken Calories
High protein, cooked with little oil
CALORIES
GI
POTASSIUM
FIBER
Low-oil pan-cooked chicken Nutrition Facts
Selected: 100 g
180
KCAL / 100G
Carbs
0g
· 0%
Protein
30.8g
· 68%
Fat
6.5g
· 32%
Fiber
0g
Low-oil pan-cooked chicken Vitamins & Minerals
Vitamins
B3
13.7mg · 86% DV
B6
0.62mg · 36% DV
B5
1.05mg · 21% DV
B12
0.28µg · 12% DV
Minerals
Selenium
25.5µg · 46% DV
Phosphorus
235mg · 34% DV
Zinc
1mg · 9% DV
Potassium ⭐
285mg · 8% DV
Low-oil pan-cooked chicken Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Low-oil pan-cooked 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 Low-oil pan-cooked chicken Contain Allergens?
No known major allergens
Which Diets Is Low-oil pan-cooked 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
Low-oil pan-cooked chicken Fat Profile
SATURATED
1.35g
MONOUNSATURATED
2.65g
POLYUNSATURATED
1.25g
Omega 6:3 ratio 22.4:1
Above the ideal 4:1 (22.4:1).
Foods Similar to Low-oil pan-cooked chicken
Low-oil pan-cooked chicken — Frequently Asked Questions
How can I pan-cook chicken with little oil without drying it out?
Preheat the pan, cook over medium to medium-high heat, and avoid leaving the chicken over high heat for too long. Using evenly sized pieces and resting them briefly after cooking helps retain moisture.
Should low-oil pan-cooked chicken be marinated first?
It is not essential, but a short marinade with yogurt, lemon, herbs, spices, or a small amount of olive oil can improve tenderness and flavor. Do not leave chicken in a very acidic marinade for too long, as the texture can become mushy.
How much oil should I use when pan-cooking chicken?
In a well-heated non-stick pan, a very thin coating of oil is usually enough. Brushing oil onto the pan or chicken, rather than pouring it in, helps limit excess oil.
Which seasonings work well with low-oil pan-cooked chicken?
Black pepper, paprika, garlic powder, oregano, cumin, rosemary, and thyme are reliable choices. Adding some of the salt near the end can help reduce early moisture loss from the surface.
How do I know pan-cooked chicken is fully cooked?
The most reliable method is a food thermometer: the thickest part should reach 74°C (165°F). Without one, the center should no longer look pink or translucent, but a thermometer is safer.
Is low-oil pan-cooked chicken better before or after a workout?
Its protein content makes it a practical post-workout meal for supporting muscle repair. Before training, it may be easier to tolerate when paired with a digestible carbohydrate and eaten with enough time before exercise.
Can I eat low-oil pan-cooked chicken at night?
Yes, it can fit into an evening meal. Very large portions or heavily spiced preparations may be uncomfortable for people prone to reflux or indigestion late at night.
Is pan-cooked chicken less healthy than boiled chicken?
Not necessarily. Chicken cooked in a small amount of oil can be a balanced choice; the main differences come from added oil, rich sauces, and charring, so avoid burning the meat.
How long does cooked pan-fried chicken keep in the fridge?
If refrigerated within two hours of cooking in a sealed container, cooked chicken generally keeps for 3 to 4 days. Reheat it thoroughly and avoid repeatedly cooling and reheating the same portion.
Can low-oil pan-cooked chicken be frozen?
Yes. Cool it promptly, divide it into portions, and freeze in airtight containers or freezer bags. Thaw it in the refrigerator for best quality, and do not refreeze chicken that has already been thawed.
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Nutrition data compiled from USDA FoodData Central and scientific sources.