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Oil-free fried chicken nuggets Calories
Cooked without added oil, high-protein processed chicken product
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
5 piece (medium) of Oil-free fried chicken nuggets (85 g) has 230 calories. That works out to 270 calories per 100 g. It contains 15.7 g of carbs, 14 g of protein, 11.9 g of fat and 1 g of fiber. Its 4.9 mg of B3 covers 31% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Oil-free fried chicken nuggets Nutrition Facts
Selected: 5 piece (medium) · 85 g
230
KCAL / 85G
Carbs
15.7g
· 6% DV
Protein
14g
· 28% DV
Fat
11.9g
· 15% DV
Fiber
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 25% · Fat 47%
Oil-free fried chicken nuggets nutrition facts table · 5 piece (medium) (85 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 11.9 g | 15% |
| Saturated fat | 2.64 g | 13% |
| Trans fat | 0.07 g | |
| Sodium | 476 mg | 21% |
| Total carbohydrate | 15.7 g | 6% |
| Fiber | 1 g | 4% |
| Protein | 14 g | 28% |
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 5 Pieces of Oil-free fried chicken nuggets?
| Serving | Amount | Calories |
|---|---|---|
| 5 piece (medium) | 85 g | 230 kcal |
| 1 piece (mini) | 17 g | 46 kcal |
| 1 piece (jumbo) | 25 g | 68 kcal |
| 3 piece (small) | 50 g | 135 kcal |
| 100 g | 100 g | 270 kcal |
| 1 serving (medium) | 100 g | 270 kcal |
| 8 piece (large) | 136 g | 367 kcal |
| 1 cup (diced) | 140 g | 378 kcal |
| 10 piece (extra large) | 170 g | 459 kcal |
Calculated from 270 calories per 100 g.
Frequently Asked Questions About Oil-free fried chicken nuggets
How do you cook oil-free fried chicken nuggets in an air fryer?
Cook oil-free fried chicken nuggets in a single layer, following the package directions for temperature and time. Turn or shake them partway through if the instructions allow; crowding the basket traps steam and can leave the coating soft.
Can you cook oil-free fried chicken nuggets from frozen?
Yes, many oil-free fried chicken nuggets can be cooked straight from frozen. Follow the package directions rather than thawing them first, since thawing can soften the coating and change the required cooking time.
Why aren’t my oil-free fried chicken nuggets crispy?
Oil-free fried chicken nuggets often turn out soft when they are crowded together or cooked at too low a temperature. Arrange them with space around each piece and use the package’s recommended cooking method and settings.
What are oil-free fried chicken nuggets made of?
Oil-free fried chicken nuggets usually contain chicken, a breading made with flour or breadcrumbs, and seasonings; some recipes also use binders. The chicken content and ingredients vary by product, so the name alone does not tell you the exact recipe.
How do you make oil-free fried chicken nuggets at home?
To make oil-free fried chicken nuggets at home, coat chicken pieces in flour, beaten egg, and breadcrumbs, then bake or air-fry them without added oil. Cook until the chicken is fully done, and cut pieces evenly so they cook at the same rate.
What should you serve with oil-free fried chicken nuggets?
Oil-free fried chicken nuggets go well with a green salad, roasted vegetables, corn, or potato wedges. A yogurt-based dip, mustard, or barbecue sauce also works; adding vegetables makes the meal more varied than serving nuggets alone.
Are oil-free fried chicken nuggets already cooked?
Some oil-free fried chicken nuggets are fully cooked before packaging, while others need thorough cooking at home. Check the package directions and do not assume the nuggets are ready to eat just because they are browned or breaded.
How long do cooked oil-free fried chicken nuggets last in the fridge?
Cooked oil-free fried chicken nuggets keep in the refrigerator for 3–4 days when chilled within two hours and stored in a covered container. Reheat them until steaming hot throughout, rather than leaving leftovers at room temperature.
Are oil-free fried chicken nuggets a healthy choice?
Oil-free fried chicken nuggets can provide protein, but cooking without added oil does not make them unprocessed or nutritionally balanced by itself. Their breading and processed formulation make them best paired with vegetables and other less processed foods.
Can children eat oil-free fried chicken nuggets?
Yes, children can eat oil-free fried chicken nuggets if the pieces are cut to a safe size for their age and chewing ability. Serve them occasionally alongside vegetables or other foods, rather than relying on nuggets as the main everyday option.
Oil-free fried chicken nuggets Vitamins & Minerals
Vitamins
B3
4.93mg · 31% DV
Biotin
5.1µg · 17% DV
B6
0.27mg · 16% DV
B5
0.64mg · 13% DV
Minerals
Selenium
14µg · 25% DV
Phosphorus
157mg · 22% DV
Sodium
476mg · 21% DV
Zinc
0.81mg · 7% DV
Potassium ⭐
204mg · 6% DV
Oil-free fried 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 fried chicken nuggets
To burn the 230 calories in 5 piece (medium) (85 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 fried chicken nuggets?
Oil-free fried chicken nuggets are small pieces of chicken coated in a seasoned crumb or batter and cooked without added oil, often in an oven or air fryer. The coating turns crisp while the centre stays tender. They are commonly served as a quick meal or snack, with a dipping sauce and chips; a salad or vegetables make a fresher pairing. They provide protein, though the coating contributes carbohydrates and the chicken product can still contain fat: a 100 g portion has 16.5 g of protein and 14 g of fat. For a lighter plate, serve a modest portion with vegetables and keep rich dips on the side.
How Nutritious Is Oil-free fried chicken nuggets?
Nutrient density
Low
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 fried chicken nuggets Processed?
NOVA 4
Ultra-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 fried chicken nuggets Contain Allergens?
Contains these allergens:
Which Diets Is Oil-free fried 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 fried chicken nuggets Fat Profile
SATURATED
2.64g
MONOUNSATURATED
3.91g
POLYUNSATURATED
2.64g
Omega 6:3 ratio 79.3:1
Above the ideal 4:1 (79.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.