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Oil-free chicken chop Calories
High-protein chicken chop cooked without added oil
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oil-free chicken chop (150 g) has 314 calories. That works out to 209 calories per 100 g. It contains 0 g of carbs, 39 g of protein, 16.5 g of fat and 0 g of fiber. Its 10.8 mg of B3 covers 68% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Oil-free chicken chop Nutrition Facts
Selected: 1 piece (medium) · 150 g
314
KCAL / 150G
Carbs
0g
· 0% DV
Protein
39g
· 78% DV
Fat
16.5g
· 21% 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 51% · Fat 49%
Oil-free chicken chop nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 314 kcal | |
| Total fat | 16.5 g | 21% |
| Saturated fat | 4.57 g | 23% |
| Trans fat | 0.08 g | |
| Sodium | 123 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 39 g | 78% |
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 chicken chop?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 314 kcal |
| ½ piece (half) | 75 g | 157 kcal |
| 1 piece (small) | 80 g | 167 kcal |
| 100 g | 100 g | 209 kcal |
| 1 serving (small) | 120 g | 251 kcal |
| 1 serving (large) | 200 g | 418 kcal |
| 1 piece (large) | 220 g | 460 kcal |
| 1 piece (extra large) | 300 g | 627 kcal |
| 2 piece (double) | 300 g | 627 kcal |
Calculated from 209 calories per 100 g.
Frequently Asked Questions About Oil-free chicken chop
What cut of meat is an oil-free chicken chop?
An oil-free chicken chop is usually a chicken thigh cutlet, sold either boneless or bone-in. “Oil-free” describes how it is cooked—without added cooking oil—not necessarily a cut with no naturally occurring fat.
How do you cook an oil-free chicken chop in an air fryer?
You can air-fry an oil-free chicken chop by arranging the pieces in a single layer and cooking until the thickest part is done. Air fryers vary, so check the center with a food thermometer rather than relying only on a fixed cooking time.
How can you keep an oil-free chicken chop juicy without adding oil?
Keep an oil-free chicken chop juicy by avoiding overcooking and letting it rest briefly before cutting. A yogurt-based or citrus marinade can add flavor and help tenderize the meat, but acidic marinades should not be left on for too long.
What is the safest internal temperature for an oil-free chicken chop?
An oil-free chicken chop should reach 165°F (74°C) in its thickest part. Insert a food thermometer without touching bone; checking the temperature is more reliable than judging doneness by the meat’s color or clear-looking juices.
Can you grill an oil-free chicken chop without it sticking?
Yes, you can grill an oil-free chicken chop without adding oil if the grill is clean and fully heated. Let the meat release naturally before turning it; trying to move it too early is a common reason it sticks and tears.
Should an oil-free chicken chop be cooked with the bone in or removed?
Either works for an oil-free chicken chop, but bone-in pieces generally take longer to cook and can be less prone to drying out. Boneless chops are easier to serve and cook more evenly, so check the thickest part rather than using one timing for both.
Can you freeze cooked oil-free chicken chop?
Yes, cooked oil-free chicken chop can be frozen in an airtight, freezer-safe container. Cool it promptly before packing, and thaw it in the refrigerator; reheating from frozen may warm unevenly, so check that the center is hot.
How do you reheat an oil-free chicken chop without drying it out?
Reheat an oil-free chicken chop gently, covered, with a small splash of water or stock to create steam. Stop as soon as it is heated through; prolonged high-heat reheating can make the leaner portions tough.
What sides go well with an oil-free chicken chop?
Roasted or steamed vegetables, a fresh salad, and potatoes or rice all pair well with an oil-free chicken chop. A lemon-and-herb sauce adds moisture and flavor without needing to fry the meat or rely on a heavy creamy sauce.
Is an oil-free chicken chop a good choice for building muscle?
An oil-free chicken chop can fit a muscle-building meal because it provides substantial protein. It does not build muscle by itself: pair it with a suitable overall diet and regular strength training, and include enough energy and carbohydrates for your needs.
Oil-free chicken chop Vitamins & Minerals
Vitamins
B3
10.8mg · 68% DV
B6
0.57mg · 34% DV
B5
1.58mg · 32% DV
B2
0.29mg · 22% DV
Minerals
Selenium
37µg · 67% DV
Phosphorus
315mg · 45% DV
Zinc
3.53mg · 32% DV
Copper
0.12mg · 13% DV
Potassium ⭐
383mg · 11% DV
Sodium
123mg · 5% DV
Oil-free chicken chop Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-free chicken chop
To burn the 314 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 chicken chop?
Oil-free chicken chop is chicken cooked without added oil, commonly grilled or prepared in a non-stick pan. In Turkey, tavuk pirzola is often made from thigh meat, seasoned simply and cooked at home or over a barbecue.
It develops a browned exterior while staying tender inside, and is usually served as a lunch or dinner main with salad, grilled vegetables or yoghurt. It is protein-rich and contains no carbohydrates, though cooking without oil does not make the chicken itself fat-free. For a lighter plate, trim any visible fat and pair it with vegetables rather than a rich sauce.
How Nutritious Is Oil-free chicken chop?
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 chicken chop 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 Oil-free chicken chop Contain Allergens?
No known major allergens
Which Diets Is Oil-free chicken chop 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
Oil-free chicken chop Fat Profile
SATURATED
4.57g
MONOUNSATURATED
6.38g
POLYUNSATURATED
2.63g
Omega 6:3 ratio 19.4:1
Above the ideal 4:1 (19.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.