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Oven-baked chicken back Calories
Protein-rich oven-baked bone-in chicken cut with skin
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oven-baked chicken back (130 g) has 311 calories. That works out to 239 calories per 100 g. It contains 0 g of carbs, 29.1 g of protein, 21.6 g of fat and 0 g of fiber. Its 32 µg of Selenium covers 58% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Oven-baked chicken back Nutrition Facts
Selected: 1 piece (medium) · 130 g
311
KCAL / 130G
Carbs
0g
· 0% DV
Protein
29.1g
· 58% DV
Fat
21.6g
· 28% 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 37% · Fat 63%
Oven-baked chicken back nutrition facts table · 1 piece (medium) (130 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 311 kcal | |
| Total fat | 21.6 g | 28% |
| Saturated fat | 5.92 g | 30% |
| Trans fat | 0.1 g | |
| Sodium | 112 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 29.1 g | 58% |
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 Oven-baked chicken back?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 130 g | 311 kcal |
| 1 piece (small) | 75 g | 179 kcal |
| 100 g | 100 g | 239 kcal |
| 1 cup (shredded) | 140 g | 335 kcal |
| 1 serving (medium) | 150 g | 359 kcal |
| 1 piece (large) | 190 g | 454 kcal |
| 1 piece (jumbo) | 250 g | 598 kcal |
| 1 serving (large) | 250 g | 598 kcal |
Calculated from 239 calories per 100 g.
Frequently Asked Questions About Oven-baked chicken back
What part of the chicken is an oven-baked chicken back?
An oven-baked chicken back comes from the rear body of the bird, including the backbone and rib area. It is a bony cut with meat around the bones, rather than a boneless portion like a breast fillet.
How do you make oven-baked chicken back?
Season the oven-baked chicken back and roast it in a single layer until the meat is fully cooked. A simple mix of salt, pepper, garlic, and paprika works well; leave space between pieces so they roast instead of steaming.
How do you make the skin on oven-baked chicken back crispy?
Dry the skin of the oven-baked chicken back thoroughly before roasting and avoid crowding the pan. A light coating of oil can help it brown; finish with a short period under the broiler if needed, watching closely to prevent burning.
Is an oven-baked chicken back mostly bone?
Yes, an oven-baked chicken back is a bony cut with less meat than a thigh or breast. You can pick meat from around the backbone and ribs after cooking, but it is often better suited to a smaller serving or to adding flavor to a meal.
What internal temperature should an oven-baked chicken back reach?
An oven-baked chicken back should reach 165°F (74°C) at its thickest meaty point. Check with a food thermometer without touching bone, since bone can affect the reading; the meat should also be fully cooked, not pink near the bone.
Can you bake an oven-baked chicken back from frozen?
It is better to thaw an oven-baked chicken back in the refrigerator before roasting. Frozen pieces can cook unevenly, leaving the outside overdone before the meat near the bone is safely cooked; do not thaw raw chicken on the counter.
What seasoning goes well with oven-baked chicken back?
Oven-baked chicken back pairs well with garlic, black pepper, paprika, and dried herbs such as thyme or oregano. For a tangier flavor, add lemon after roasting; acidic marinades can soften the skin, so keep it dry if crispness is the goal.
What should you serve with oven-baked chicken back?
Serve oven-baked chicken back with a filling side such as roasted potatoes, rice, or beans, plus a fresh vegetable or salad. Because this cut is bony and can be less meaty, sides help make it a more substantial meal.
How long do leftovers from oven-baked chicken back keep?
Refrigerated leftovers from oven-baked chicken back keep for about three to four days in a covered container. Remove them from the table promptly, and reheat the meat until steaming hot; separate it from the bones if that makes serving easier.
Can you use oven-baked chicken back bones to make broth?
Yes, the bones from oven-baked chicken back can be simmered with water and vegetables to make broth. Strain out the bones before serving, and refrigerate the broth promptly once it has cooled.
Oven-baked chicken back Vitamins & Minerals
Vitamins
B3
8.06mg · 50% DV
B6
0.4mg · 24% DV
B5
1.14mg · 23% DV
Biotin
5.33µg · 18% DV
Minerals
Selenium
32µg · 58% DV
Phosphorus
242mg · 35% DV
Zinc
2.8mg · 25% DV
Copper
0.1mg · 11% DV
Potassium ⭐
298mg · 9% DV
Sodium
112mg · 5% DV
Oven-baked chicken back Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oven-baked chicken back
To burn the 311 calories in 1 piece (medium) (130 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 Oven-baked chicken back?
Oven-baked chicken back is the bony section along a chicken’s spine, roasted with its skin on. It is less meaty than a breast or thigh, but the meat around the bones and the browned skin give it plenty of savoury flavour. It is also a useful cut when cooking a whole bird or making stock.
Roast it until the skin is crisp and the meat is tender, then serve it as part of a meal with potatoes, vegetables or salad. In many kitchens, the leftover meat can be picked from the bones and added to soup or rice. It provides substantial protein, along with fat from the skin: per 100 g, it has 22.4 g of protein and 16.6 g of fat. For a lighter serving, remove some skin and pair it with vegetables.
How Nutritious Is Oven-baked chicken back?
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 Oven-baked chicken back 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 Oven-baked chicken back Contain Allergens?
No known major allergens
Which Diets Is Oven-baked chicken back 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
Oven-baked chicken back Fat Profile
SATURATED
5.92g
MONOUNSATURATED
9g
POLYUNSATURATED
4g
Omega 6:3 ratio 26.2:1
Above the ideal 4:1 (26.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.