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Oil-Free Pan-Fried Chicken Chop Calories
High protein, carbohydrate-free
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oil-Free Pan-Fried 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 11.1 mg of B3 covers 69% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Oil-Free Pan-Fried 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 Pan-Fried 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 | 135 mg | 6% |
| 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 Pan-Fried Chicken Chop?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 314 kcal |
| 1 piece (small) | 85 g | 178 kcal |
| 100 g | 100 g | 209 kcal |
| 1 serving (small) | 120 g | 251 kcal |
| 1 serving (medium) | 180 g | 376 kcal |
| 1 piece (large) | 220 g | 460 kcal |
| 1 serving (large) | 250 g | 523 kcal |
| 1 piece (jumbo) | 300 g | 627 kcal |
| 2 piece (double) | 300 g | 627 kcal |
Calculated from 209 calories per 100 g.
Frequently Asked Questions About Oil-Free Pan-Fried Chicken Chop
How do you cook an oil-free pan-fried chicken chop?
Season the oil-free pan-fried chicken chop and place it in a thoroughly preheated nonstick skillet without crowding the pan. Cook both sides until browned and fully cooked. A heavy skillet also helps distribute heat evenly when you are not adding oil.
What cut of chicken is used for an oil-free pan-fried chicken chop?
An oil-free pan-fried chicken chop is usually made from a chicken thigh cut, often bone-in and sometimes sold with the skin on. The exact cut varies by butcher, so thickness and whether it contains a bone can change how quickly it cooks.
How do you keep an oil-free pan-fried chicken chop from sticking?
To stop an oil-free pan-fried chicken chop sticking, preheat a good nonstick skillet and pat the chicken dry before cooking. Let the first side sear undisturbed; it usually releases more easily once a browned surface has formed.
How do you keep an oil-free pan-fried chicken chop juicy?
For a juicy oil-free pan-fried chicken chop, avoid prolonged cooking over high heat and use pieces of similar thickness. Remove the chicken when its thickest part reaches 74°C (165°F), then let it rest briefly before serving.
How can you tell when an oil-free pan-fried chicken chop is done?
An oil-free pan-fried chicken chop is safely cooked when its thickest part reaches 74°C (165°F) on a food thermometer. Check near the bone without touching it; color alone is less reliable for judging doneness.
Should you remove the skin from an oil-free pan-fried chicken chop?
No, you do not have to remove the skin from an oil-free pan-fried chicken chop. Skin can brown and crisp in the skillet without added oil, while removing it makes the finished portion leaner.
What is a good marinade for an oil-free pan-fried chicken chop?
A simple marinade for an oil-free pan-fried chicken chop is lemon juice, garlic, black pepper, and herbs. Yogurt-based marinades also work well; scrape off excess marinade before cooking so the chicken sears instead of steaming.
Can you cook an oil-free pan-fried chicken chop from frozen?
It is better to thaw an oil-free pan-fried chicken chop in the refrigerator before skillet cooking. A frozen chop can brown on the outside before the center is safely cooked, especially if it is thick or bone-in.
What should you serve with an oil-free pan-fried chicken chop?
Serve an oil-free pan-fried chicken chop with roasted vegetables, potatoes, rice, or a crisp salad. For a lighter meal, pair it with vegetables and a yogurt or lemon-based sauce rather than a rich creamy side.
How long does an oil-free pan-fried chicken chop keep in the refrigerator?
An oil-free pan-fried chicken chop keeps for 3–4 days in a covered container in the refrigerator. Refrigerate leftovers promptly, and reheat them until steaming hot throughout; adding a splash of broth can help keep the meat moist.
Oil-Free Pan-Fried Chicken Chop Vitamins & Minerals
Vitamins
B3
11.1mg · 69% DV
B6
0.52mg · 31% DV
B5
1.35mg · 27% DV
Biotin
7.5µg · 25% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
330mg · 47% DV
Zinc
3.75mg · 34% DV
Copper
0.12mg · 13% DV
Potassium ⭐
390mg · 11% DV
Sodium
135mg · 6% DV
Oil-Free Pan-Fried 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 Pan-Fried 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 Pan-Fried Chicken Chop?
Oil-free pan-fried chicken chop is chicken prepared in a chop-style cut and cooked in a pan without added oil. A good non-stick pan helps it brown using its own juices; cooking it just until done helps keep the meat tender. This is a straightforward home-style preparation rather than a dish tied to one elaborate recipe.
Serve it hot, with a lightly browned exterior and a juicy centre. In Turkey, it works well for lunch or dinner alongside rice, salad or yoghurt; for a lighter plate, pair it with greens and grilled vegetables. It is high in protein and contains no carbohydrates, with 26 g of protein per 100 g. Lemon, pepper and herbs add flavour without needing oil, and a non-stick pan makes the method practical.
How Nutritious Is Oil-Free Pan-Fried 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 Pan-Fried 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 Pan-Fried Chicken Chop Contain Allergens?
No known major allergens
Which Diets Is Oil-Free Pan-Fried 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 Pan-Fried Chicken Chop Fat Profile
SATURATED
4.57g
MONOUNSATURATED
6.75g
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.