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Oven-baked chicken with a crispy breaded coating
CALORIES
GI
POTASSIUM
FIBER
Selected: 100 g
195
KCAL / 100G
Carbs
12g
· 26%
Protein
18.5g
· 40%
Fat
7.2g
· 34%
Fiber
0.8g
Vitamins
B3
5.4mg · 34% DV
B6
0.32mg · 19% DV
B5
0.8mg · 16% DV
Biotin
4µg · 13% DV
Minerals
Phosphorus
175mg · 25% DV
Selenium
13µg · 24% DV
Sodium
370mg · 16% DV
Zinc
1mg · 9% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.7g
MONOUNSATURATED
2.6g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 13.8:1
Above the ideal 4:1 (13.8:1).
Baking usually requires less added oil than deep-frying, so it can be a lighter preparation. The final result still depends on the breading, any oil used, sauces, and serving size.
Crowding the tray traps steam, which softens the coating. Leave space between pieces, use a fully preheated oven, and bake on a rack if available.
A light coating of oil helps the breadcrumbs brown and crisp. Turning the pieces once during cooking can also improve crispness on both sides.
Overcooking is the main cause of dry chicken, especially breast meat. Keep pieces a similar thickness and remove them once the centre is fully cooked.
A crunchy salad, roasted vegetables, or yogurt-based vegetable sides pair well with it. Adding vegetables and a minimally processed carbohydrate such as potatoes or whole grains makes the meal more balanced.
It can fit into a post-workout meal because it provides protein. Pair it with a carbohydrate source and vegetables to support a more complete recovery meal.
It can be eaten at night, but a large portion or rich sauces may feel heavy close to bedtime. A modest serving with vegetables is often easier to tolerate.
If it was thawed safely in the refrigerator, cooking it first before freezing again is the best option for quality and safety. Do not refreeze chicken that has been left at room temperature for an extended time.
Cool it promptly, refrigerate it in a covered container, and reheat until piping hot throughout. An oven or air fryer usually preserves the coating better than a microwave.
Most ready-made breaded chicken products are processed because they contain a coating, seasonings, binders, and often added salt. It can still be part of a balanced diet, but checking the ingredient list and limiting heavily sauced versions is sensible.
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Nutrition data compiled from USDA FoodData Central and scientific sources.