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Oven-Baked Chicken (Skinless, Bone-In) Calories
High protein, low fat, oven-baked, skinless, bone-in
CALORIES
GI
POTASSIUM
FIBER
Oven-Baked Chicken (Skinless, Bone-In) Nutrition Facts
Selected: 100 g
140
KCAL / 100G
Carbs
0g
· 0%
Protein
22.5g
· 66%
Fat
5.1g
· 34%
Fiber
0g
Oven-Baked Chicken (Skinless, Bone-In) Vitamins & Minerals
Vitamins
B3
8.7mg · 54% DV
B6
0.5mg · 29% DV
B5
0.9mg · 18% DV
B12
0.35µg · 15% DV
Minerals
Phosphorus
180mg · 26% DV
Selenium
14µg · 25% DV
Zinc
1mg · 9% DV
Iron
1mg · 6% DV
Oven-Baked Chicken (Skinless, Bone-In) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Oven-Baked Chicken (Skinless, Bone-In) 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 (Skinless, Bone-In) Contain Allergens?
No known major allergens
Which Diets Is Oven-Baked Chicken (Skinless, Bone-In) 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 (Skinless, Bone-In) Fat Profile
SATURATED
1.3g
MONOUNSATURATED
2g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 6.4:1
Above the ideal 4:1 (6.4:1).
Foods Similar to Oven-Baked Chicken (Skinless, Bone-In)
Oven-Baked Chicken (Skinless, Bone-In) — Frequently Asked Questions
Why does oven-baked skinless bone-in chicken sometimes turn out dry?
The usual reason is overcooking, especially at high heat for too long. Marinating, resting after baking, and removing it once it reaches a safe internal temperature help keep it juicier.
Is bone-in chicken better than boneless chicken for baking?
Bone-in pieces usually stay juicier and develop deeper flavor during baking. Boneless cuts cook faster and more evenly, so they are often chosen for convenience.
Is oven-baked chicken better before or after a workout?
Because it is high in protein, it fits especially well after training. Before a workout, it may sit better when paired with an easy-to-digest carbohydrate rather than eaten alone.
How long does cooked oven-baked chicken keep in the fridge?
Cooked chicken is generally safe in the refrigerator for 3 to 4 days. Cool it promptly and store it in a sealed container for best safety and quality.
Can cooked oven-baked chicken be frozen?
Yes, it freezes well. Portioning it first and wrapping it tightly helps protect texture and makes reheating easier.
What foods pair well with oven-baked chicken?
It works well with roasted vegetables, salads, yogurt-based sides, legumes, or whole grains. Pairing it with fiber-rich foods can make the meal more balanced and filling.
Is oven-baked chicken a good alternative to red meat?
For many people, yes; it is a strong protein option and is often seen as a lighter choice. Red meat and chicken differ in flavor, fat profile, and micronutrients, so the better choice depends on your overall diet.
If chicken is pink near the bone, does that always mean it is undercooked?
No. Bone-in chicken can stay pink near the bone because of pigments and cooking conditions, so color alone is not a reliable safety test.
Can you eat oven-baked chicken every day?
You can, but relying on one protein source all the time is not ideal for dietary variety. Rotating chicken with fish, eggs, legumes, and other protein foods is usually a better habit.
Who should be extra careful with oven-baked chicken?
Pregnant people, older adults, young children, and anyone with a weakened immune system should be especially careful about thorough cooking and safe storage. People watching sodium intake should also be mindful if the chicken is heavily seasoned or marinated.
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Nutrition data compiled from USDA FoodData Central and scientific sources.