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Oil-free pan-cooked boneless chicken thigh Calories
Boneless chicken thigh cooked in a pan without added oil; rich in protein.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oil-free pan-cooked boneless chicken thigh (120 g) has 215 calories. That works out to 179 calories per 100 g. It contains 0 g of carbs, 29.8 g of protein, 9.8 g of fat and 0 g of fiber. Its 10 mg of B3 covers 62% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Oil-free pan-cooked boneless chicken thigh Nutrition Facts
Selected: 1 piece (medium) · 120 g
215
KCAL / 120G
Carbs
0g
· 0% DV
Protein
29.8g
· 60% DV
Fat
9.8g
· 13% 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 57% · Fat 43%
Oil-free pan-cooked boneless chicken thigh nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 215 kcal | |
| Total fat | 9.8 g | 13% |
| Saturated fat | 2.76 g | 14% |
| Trans fat | 0.06 g | |
| Sodium | 114 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 29.8 g | 60% |
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 pan-cooked boneless chicken thigh?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 215 kcal |
| 1 ounce (medium) | 28.4 g | 51 kcal |
| 1 piece (small) | 75 g | 134 kcal |
| 100 g | 100 g | 179 kcal |
| 1 serving (medium) | 100 g | 179 kcal |
| 1 cup (chopped) | 140 g | 251 kcal |
| 1 serving (large) | 150 g | 269 kcal |
| 1 piece (large) | 160 g | 286 kcal |
Calculated from 179 calories per 100 g.
Frequently Asked Questions About Oil-free pan-cooked boneless chicken thigh
How long does an oil-free pan-cooked boneless chicken thigh take to cook?
An oil-free pan-cooked boneless chicken thigh usually takes several minutes per side, but thickness and pan heat change the timing. Use a food thermometer rather than the clock: the thickest part should reach 165°F (74°C).
Should you cover an oil-free pan-cooked boneless chicken thigh while cooking it?
Covering an oil-free pan-cooked boneless chicken thigh traps steam and helps the center cook, but it limits browning. For a browned surface, cook it uncovered; if the outside is getting dark before the middle is done, briefly cover the pan and lower the heat.
Can you cook an oil-free pan-cooked boneless chicken thigh from frozen?
It is better to thaw an oil-free pan-cooked boneless chicken thigh in the refrigerator before pan-cooking. A frozen piece can brown unevenly and remain undercooked in the middle; thawing first helps it cook through at a more even rate.
Does an oil-free pan-cooked boneless chicken thigh need to be rinsed before cooking?
No, do not rinse an oil-free pan-cooked boneless chicken thigh before cooking. Washing raw poultry can spread bacteria around the sink and nearby surfaces; cooking it thoroughly is what makes it safe to eat.
What marinade works well for an oil-free pan-cooked boneless chicken thigh?
A marinade with lemon juice or yogurt, garlic, and herbs works well for an oil-free pan-cooked boneless chicken thigh. Pat the surface dry before it goes into the pan so excess marinade does not prevent browning.
Can you meal-prep an oil-free pan-cooked boneless chicken thigh?
Yes, an oil-free pan-cooked boneless chicken thigh works well for meal prep. Cool it promptly, refrigerate it in a sealed container, and use it within 3–4 days; keep sauces or crisp vegetables separate until serving.
What can you serve with an oil-free pan-cooked boneless chicken thigh?
An oil-free pan-cooked boneless chicken thigh pairs well with roasted vegetables, rice, potatoes, or a fresh salad. Add a sauce such as yogurt with herbs or a lemon dressing after cooking to bring moisture and brightness without needing oil in the pan.
Why is an oil-free pan-cooked boneless chicken thigh unevenly cooked?
An oil-free pan-cooked boneless chicken thigh can cook unevenly if one end is much thicker than the other or the pieces overlap in the pan. Arrange pieces in a single layer and gently even out especially thick sections before cooking.
Does an oil-free pan-cooked boneless chicken thigh need added oil to brown?
No, an oil-free pan-cooked boneless chicken thigh can brown without added oil. Use a hot, suitable pan and leave the meat undisturbed until it releases; moisture on the surface can cause steaming, so pat it dry first.
Can you use the pan juices from an oil-free pan-cooked boneless chicken thigh?
Yes, you can use the pan juices from an oil-free pan-cooked boneless chicken thigh in a quick sauce. Scrape up the browned bits and simmer the liquid; do not use juices that touched raw chicken unless they are thoroughly cooked.
Oil-free pan-cooked boneless chicken thigh Vitamins & Minerals
Vitamins
B3
9.96mg · 62% DV
B6
0.48mg · 28% DV
B5
1.32mg · 26% DV
B12
0.48µg · 20% DV
Minerals
Selenium
26µg · 47% DV
Phosphorus
276mg · 39% DV
Zinc
2.76mg · 25% DV
Copper
0.1mg · 11% DV
Potassium ⭐
330mg · 10% DV
Sodium
114mg · 5% DV
Oil-free pan-cooked boneless chicken thigh Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-free pan-cooked boneless chicken thigh
To burn the 215 calories in 1 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 pan-cooked boneless chicken thigh?
Oil-free pan-cooked boneless chicken thigh is boneless thigh meat cooked in a hot pan without added oil, often with simple seasoning such as salt, pepper, garlic or herbs. The meat browns in its own fat, so a little patience and a well-heated pan help it cook through while staying moist.
Thigh meat is typically more tender and fuller in flavour than breast. It works well sliced over a salad or served with rice, potatoes or vegetables, whether as a quick weeknight dinner or part of meal prep. It is protein-rich and contains no carbohydrates; pair it with vegetables for a balanced plate, or choose a leaner cut if you prefer less fat.
How Nutritious Is Oil-free pan-cooked boneless chicken thigh?
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 pan-cooked boneless chicken thigh 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 pan-cooked boneless chicken thigh Contain Allergens?
No known major allergens
Which Diets Is Oil-free pan-cooked boneless chicken thigh 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 pan-cooked boneless chicken thigh Fat Profile
SATURATED
2.76g
MONOUNSATURATED
4.2g
POLYUNSATURATED
2.04g
Omega 6:3 ratio 18:1
Above the ideal 4:1 (18:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.