1 piece (medium) of Oven-Baked Sauced Chicken (150 g) has 233 calories. That works out to 155 calories per 100 g. It contains 4.8 g of carbs, 32.3 g of protein, 9.1 g of fat and 0.5 g of fiber. Its 13.4 mg of B3 covers 83% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.

What is Oven-Baked Sauced Chicken?

Oven-Baked Sauced Chicken is made by coating chicken pieces in a seasoned sauce and baking them until tender, with lightly browned edges. It is a flexible home-style preparation rather than a single fixed recipe: the sauce may be tomato-based, spiced, or built from whatever suits the cook. As it bakes, the chicken takes on the sauce’s flavour and juices collect in the dish.

Serve it hot as a main with rice, potatoes, or vegetables; a crisp salad makes a fresh contrast. It is a protein-rich choice, with relatively little carbohydrate per 100 g. For a lighter plate, use skinless chicken and keep added oil modest, then spoon on only as much of the pan sauce as you like.

Oven-Baked Sauced Chicken Nutrition Facts

Selected: 100 g

155

KCAL / 100G

Carbs

3.2g

· 1% DV

Protein

21.5g

· 43% DV

Fat

6.1g

· 8% DV

Fiber

0.3g

· 1% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 8% · Protein 56% · Fat 36%

Oven-Baked Sauced Chicken Vitamins & Minerals

Vitamins

8.9mg · 56% DV

0.55mg · 32% DV

Biotin

7.5µg · 25% DV

1.1mg · 22% DV

Minerals

Selenium

15µg · 27% DV

Phosphorus

185mg · 26% DV

Sodium

340mg · 15% DV

Zinc

1mg · 9% DV

How Nutritious Is Oven-Baked Sauced Chicken?

Nutrient density

High

65/ 100

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

56/ 100

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.

Oven-Baked Sauced Chicken Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Oven-Baked Sauced Chicken

To burn the 155 calories in 100 g:

🚶

38min

Walking (5 km/h)

🏃

16min

Running (8 km/h)

🚴

21min

Cycling

🏊

18min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Oven-Baked Sauced Chicken 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 Sauced Chicken Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Oven-Baked Sauced Chicken 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 Sauced Chicken Fat Profile

SATURATED

1.6g

MONOUNSATURATED

2.1g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 6.4:1

Above the ideal 4:1 (6.4:1).

Compare Oven-Baked Sauced Chicken

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Oven-Baked Sauced Chicken vs Ground Beef95 kcal fewer per 100 g

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Oven-Baked Sauced Chicken vs Sauteed Lamb75 kcal fewer per 100 g

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Foods Similar to Oven-Baked Sauced Chicken

🥩

Ground Beef

250 kcal

🍢

Chicken Skewer

140 kcal

🥩

Sauteed Lamb

230 kcal

🍗

Smoked Turkey

110 kcal

🥩

Beef Kavurma

230 kcal

🍆🍖

Meatballs with Eggplant Purée

155 kcal

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Beef Cubed

250 kcal

🍗

Chicken (Sauteed)

165 kcal

Frequently Asked Questions About Oven-Baked Sauced Chicken

How do you make Oven-Baked Sauced Chicken?

To make Oven-Baked Sauced Chicken, coat chicken pieces in a seasoned sauce and bake until fully cooked. A simple sauce can use tomato paste, garlic, oil, and spices. Arrange the pieces in a single layer so they cook evenly.

What sauce goes well with Oven-Baked Sauced Chicken?

Tomato, garlic, and herb-based sauces are classic choices for Oven-Baked Sauced Chicken. You can also use a mustard-based glaze or a lemon-and-herb sauce. If the sauce contains sugar or honey, add it toward the end to reduce scorching.

Which chicken cuts work best for Oven-Baked Sauced Chicken?

Thighs and drumsticks work well for Oven-Baked Sauced Chicken because they tend to stay moist during baking. Breast meat is also suitable, but cooks faster and can dry out, so check it earlier and avoid leaving it in the oven after it is done.

Why is the sauce on my Oven-Baked Sauced Chicken watery?

The sauce on Oven-Baked Sauced Chicken can turn watery when the chicken releases liquid or the pieces are crowded in the dish. Leave space between pieces, and if needed, transfer the chicken to a plate after baking and simmer the sauce briefly to thicken it.

How can I keep Oven-Baked Sauced Chicken from sticking to the dish?

To keep Oven-Baked Sauced Chicken from sticking, lightly oil the baking dish or use baking paper, and make sure the chicken is coated with sauce. Avoid moving the pieces too early; once the surface has cooked, they usually release more easily.

What should I serve with Oven-Baked Sauced Chicken?

Oven-Baked Sauced Chicken pairs well with rice, roasted potatoes, couscous, or crusty bread to soak up the sauce. Add a green salad or steamed vegetables for freshness, especially when the sauce is rich or strongly seasoned.

Can you prepare Oven-Baked Sauced Chicken ahead of time?

Yes, you can coat the chicken for Oven-Baked Sauced Chicken with its sauce ahead of baking and keep it covered in the refrigerator. For food safety, marinate it there rather than at room temperature, then bake it thoroughly before serving.

How do you know when Oven-Baked Sauced Chicken is done?

Oven-Baked Sauced Chicken is done when the thickest part reaches 165°F (74°C), measured with a food thermometer without touching bone. Color alone is unreliable, particularly when a dark sauce covers the meat.

How long does leftover Oven-Baked Sauced Chicken keep?

Leftover Oven-Baked Sauced Chicken keeps for three to four days in a covered container in the refrigerator. Refrigerate it within two hours of cooking, and freeze portions if you will not use them within that time.

How do you reheat Oven-Baked Sauced Chicken without drying it out?

Reheat Oven-Baked Sauced Chicken covered in the oven with a spoonful of water or extra sauce to retain moisture. Heat until the center is steaming hot; for microwave reheating, cover the dish and turn the pieces partway through.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 27, 2026