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Oil-free air fryer chicken nuggets Calories
Protein-rich breaded chicken nuggets cooked in an air fryer without added oil.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
6 piece (medium) of Oil-free air fryer chicken nuggets (120 g) has 247 calories. That works out to 206 calories per 100 g. It contains 16.8 g of carbs, 22.2 g of protein, 9.8 g of fat and 1.1 g of fiber. Its 9.7 mg of B3 covers 61% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Oil-free air fryer chicken nuggets Nutrition Facts
Selected: 6 piece (medium) · 120 g
247
KCAL / 120G
Carbs
16.8g
· 6% DV
Protein
22.2g
· 44% DV
Fat
9.8g
· 13% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 28% · Protein 36% · Fat 36%
Oil-free air fryer chicken nuggets nutrition facts table · 6 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 247 kcal | |
| Total fat | 9.8 g | 13% |
| Saturated fat | 2.46 g | 12% |
| Trans fat | 0.04 g | |
| Sodium | 426 mg | 19% |
| Total carbohydrate | 16.8 g | 6% |
| Fiber | 1.1 g | 4% |
| Protein | 22.2 g | 44% |
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 6 Pieces of Oil-free air fryer chicken nuggets?
| Serving | Amount | Calories |
|---|---|---|
| 6 piece (medium) | 120 g | 247 kcal |
| 3 piece (small) | 60 g | 124 kcal |
| 4 piece (medium) | 80 g | 165 kcal |
| 100 g | 100 g | 206 kcal |
| 1 serving (large) | 150 g | 309 kcal |
| 8 piece (large) | 160 g | 330 kcal |
| 10 piece (large) | 200 g | 412 kcal |
| 1 serving (extra large) | 250 g | 515 kcal |
Calculated from 206 calories per 100 g.
Frequently Asked Questions About Oil-free air fryer chicken nuggets
How long do you cook oil-free air fryer chicken nuggets?
Cook frozen oil-free air fryer chicken nuggets for about 8–12 minutes at 190°C (375°F), turning or shaking them halfway through. Nugget size and air fryer models vary, so use the package directions when they differ.
Can you put frozen oil-free air fryer chicken nuggets straight in the air fryer?
Yes, frozen oil-free air fryer chicken nuggets can usually go straight into the basket without thawing. Keep them in a single layer and follow the frozen-product instructions; thawing first can soften the coating and change the cooking time.
Do oil-free air fryer chicken nuggets need cooking spray?
No, oil-free air fryer chicken nuggets do not need cooking spray to cook. Their coating may already contain some fat, and adding spray is optional if you want extra browning; it is not necessary for the chicken to cook through.
How do you keep oil-free air fryer chicken nuggets crispy?
Arrange oil-free air fryer chicken nuggets in one uncrowded layer so hot air can circulate around them. Preheat the appliance if its instructions recommend it, and turn the nuggets halfway through to help both sides brown evenly.
Are oil-free air fryer chicken nuggets fully cooked before you heat them?
Not always: some frozen oil-free air fryer chicken nuggets are raw inside, while others are precooked. Check the package, and if they contain raw chicken, cook the center to 74°C (165°F) rather than judging doneness by the browned coating.
Can you make oil-free air fryer chicken nuggets from scratch?
Yes. Cut chicken into bite-size pieces, coat them in flour, beaten egg, then breadcrumbs, and arrange them in a single layer in the air fryer. Cook until the centers reach 74°C (165°F); no added oil is required, though the coating may brown less.
Why are oil-free air fryer chicken nuggets soggy?
Oil-free air fryer chicken nuggets often turn soggy when the basket is overcrowded, trapping steam between pieces. Cook them in batches, leave space around each nugget, and avoid stacking them; turning them midway can also help the coating crisp.
How do you reheat oil-free air fryer chicken nuggets?
Reheat oil-free air fryer chicken nuggets in the air fryer until hot throughout; this usually restores the coating better than a microwave. Refrigerate leftovers promptly, and reheat only the portion you plan to eat.
What dipping sauces go well with oil-free air fryer chicken nuggets?
Oil-free air fryer chicken nuggets pair well with barbecue sauce, honey mustard, ketchup, or a yogurt-based dip. For a less sweet option, serve them with plain Greek yogurt mixed with lemon and herbs.
Are oil-free air fryer chicken nuggets a healthy choice?
They can fit into a meal, but air-frying without added oil does not make breaded chicken nuggets equivalent to plain chicken. Pair them with vegetables or salad, and remember that packaged versions can differ in ingredients and how much salt they contain.
Oil-free air fryer chicken nuggets Vitamins & Minerals
Vitamins
B3
9.72mg · 61% DV
B6
0.52mg · 31% DV
B5
0.94mg · 19% DV
B12
0.41µg · 17% DV
Minerals
Selenium
27µg · 49% DV
Phosphorus
242mg · 35% DV
Sodium
426mg · 19% DV
Manganese
0.41mg · 18% DV
Potassium ⭐
334mg · 10% DV
Oil-free air fryer chicken nuggets 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 chicken nuggets
To burn the 247 calories in 6 piece (medium) (120 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 chicken nuggets?
Oil-free air fryer chicken nuggets are bite-sized pieces of chicken coated in breadcrumbs and cooked by circulating hot air, with no added oil. Chicken nuggets became widely known through American fast food and are now a convenient home-cooked option around the world. The coating turns lightly crisp while the chicken stays tender, making them easy to serve as a snack or part of a meal.
Pair them with a dipping sauce, vegetables or a simple salad; in the US they’re often served with fries, while elsewhere they fit easily into a casual lunch or dinner. They provide 18.5 g of protein per 100 g, alongside carbohydrates from the coating. For a lighter plate, add vegetables and keep rich sauces on the side.
How Nutritious Is Oil-free air fryer chicken nuggets?
Nutrient density
Medium
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 chicken nuggets 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 chicken nuggets Contain Allergens?
Contains these allergens:
Which Diets Is Oil-free air fryer chicken nuggets Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Oil-free air fryer chicken nuggets Fat Profile
SATURATED
2.46g
MONOUNSATURATED
3.95g
POLYUNSATURATED
1.84g
Omega 6:3 ratio 20.8:1
Above the ideal 4:1 (20.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.