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Oil-Free Air Fryer Breaded Chicken Calories
High-protein breaded chicken cooked in an air fryer without added oil
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oil-Free Air Fryer Breaded Chicken (150 g) has 315 calories. That works out to 210 calories per 100 g. It contains 22.5 g of carbs, 37.5 g of protein, 7.5 g of fat and 1.5 g of fiber. Its 16.2 mg of B3 covers 101% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Oil-Free Air Fryer Breaded Chicken Nutrition Facts
Selected: 1 piece (medium) · 150 g
315
KCAL / 150G
Carbs
22.5g
· 8% DV
Protein
37.5g
· 75% DV
Fat
7.5g
· 10% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 29% · Protein 49% · Fat 22%
Oil-Free Air Fryer Breaded Chicken nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 315 kcal | |
| Total fat | 7.5 g | 10% |
| Saturated fat | 1.88 g | 9% |
| Trans fat | 0.03 g | |
| Sodium | 615 mg | 27% |
| Total carbohydrate | 22.5 g | 8% |
| Fiber | 1.5 g | 5% |
| Protein | 37.5 g | 75% |
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 Oil-Free Air Fryer Breaded Chicken?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 315 kcal |
| 1 piece (small) | 75 g | 158 kcal |
| 100 g | 100 g | 210 kcal |
| 1 serving (small) | 120 g | 252 kcal |
| 2 piece (mini) | 150 g | 315 kcal |
| 1 serving (medium) | 180 g | 378 kcal |
| 1 piece (large) | 220 g | 462 kcal |
| 3 piece (mini) | 225 g | 473 kcal |
| 1 serving (large) | 260 g | 546 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Oil-Free Air Fryer Breaded Chicken
How do you make Oil-Free Air Fryer Breaded Chicken?
Coat chicken pieces in flour, beaten egg and breadcrumbs, then arrange them in a single layer in the air fryer. Turn them partway through cooking and check that the thickest piece is cooked through before serving.
Why does the coating fall off Oil-Free Air Fryer Breaded Chicken?
The coating often slips off when the chicken is damp or the flour, egg and breadcrumbs have not formed even layers. Pat the chicken dry, press the crumbs on gently and handle the pieces carefully when placing them in the basket.
Why is Oil-Free Air Fryer Breaded Chicken soggy?
Oil-Free Air Fryer Breaded Chicken can turn soggy if the basket is overcrowded, trapped steam softens the coating, or the chicken is covered while hot. Leave space between pieces and let them rest uncovered briefly after cooking.
Can you cook frozen Oil-Free Air Fryer Breaded Chicken in an air fryer?
Yes, frozen Oil-Free Air Fryer Breaded Chicken can be cooked in an air fryer. Follow the package directions if available, and make sure the centre of the thickest piece is fully cooked before eating.
Can you use panko for Oil-Free Air Fryer Breaded Chicken?
Yes, panko works well for Oil-Free Air Fryer Breaded Chicken and gives the coating a coarser, crispier texture. Press it onto the egg-coated chicken so it adheres, and leave space around each piece in the basket.
Is chicken breast or thigh better for Oil-Free Air Fryer Breaded Chicken?
Both work for Oil-Free Air Fryer Breaded Chicken. Breast is leaner and has a mild flavour, while thigh meat is usually juicier; cut pieces to a similar thickness so they cook evenly.
How can you tell when Oil-Free Air Fryer Breaded Chicken is cooked?
Use a food thermometer in the thickest part of Oil-Free Air Fryer Breaded Chicken to check that it has reached a safe internal temperature. A browned crust alone does not show whether the centre is fully cooked.
How do you reheat Oil-Free Air Fryer Breaded Chicken?
Reheat Oil-Free Air Fryer Breaded Chicken in the air fryer rather than the microwave if you want to bring back some crispness. Arrange the pieces with space between them and heat until the centre is hot.
What should you serve with Oil-Free Air Fryer Breaded Chicken?
Serve Oil-Free Air Fryer Breaded Chicken with a green salad, roasted vegetables or coleslaw for a simple meal. For a more filling plate, add potatoes, rice or another grain.
Is Oil-Free Air Fryer Breaded Chicken healthier than deep-fried breaded chicken?
Often, yes: Oil-Free Air Fryer Breaded Chicken avoids the added frying oil used in deep-frying. It is still breaded chicken, so the coating and seasonings contribute to the overall nutrition of the meal.
Oil-Free Air Fryer Breaded Chicken Vitamins & Minerals
Vitamins
B3
16.2mg · 101% DV
B6
0.72mg · 42% DV
B5
1.35mg · 27% DV
Biotin
7.8µg · 26% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
338mg · 48% DV
Sodium
615mg · 27% DV
Manganese
0.48mg · 21% DV
Potassium ⭐
435mg · 13% DV
Oil-Free Air Fryer Breaded Chicken Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-Free Air Fryer Breaded Chicken
To burn the 315 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 Oil-Free Air Fryer Breaded Chicken?
Oil-Free Air Fryer Breaded Chicken is chicken coated in a crisping layer of breading and cooked in an air fryer without added oil. Breaded chicken is popular in many cuisines, while the air fryer offers a convenient way to brown the coating with little extra fat.
The outside turns crisp and the chicken stays tender, making it an easy lunch or dinner served with vegetables, salad, potatoes or a dipping sauce. It is a protein-rich choice, with 25 g of protein per 100 g. For a lighter plate, pair it with a fresh salad and keep the breading thin.
How Nutritious Is Oil-Free Air Fryer 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 Oil-Free Air Fryer 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 Oil-Free Air Fryer Breaded Chicken Contain Allergens?
Contains these allergens:
Which Diets Is Oil-Free Air Fryer 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
Oil-Free Air Fryer Breaded Chicken Fat Profile
SATURATED
1.88g
MONOUNSATURATED
2.55g
POLYUNSATURATED
1.73g
Omega 6:3 ratio 19.8:1
Above the ideal 4:1 (19.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.