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Oven KFC (without flour) Calories
Oven-baked KFC-style chicken made without flour
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oven KFC (without flour) (120 g) has 204 calories. That works out to 170 calories per 100 g. It contains 2.4 g of carbs, 26.4 g of protein, 9.6 g of fat and 0.6 g of fiber. Its 9 mg of B3 covers 56% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Oven KFC (without flour) Nutrition Facts
Selected: 1 piece (medium) · 120 g
204
KCAL / 120G
Carbs
2.4g
· 1% DV
Protein
26.4g
· 53% DV
Fat
9.6g
· 12% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 5% · Protein 52% · Fat 43%
Oven KFC (without flour) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 204 kcal | |
| Total fat | 9.6 g | 12% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 2.4 g | 1% |
| Fiber | 0.6 g | 2% |
| Protein | 26.4 g | 53% |
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 KFC (without flour)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 204 kcal |
| 1 piece (extra small) | 60 g | 102 kcal |
| 1 piece (small) | 80 g | 136 kcal |
| 100 g | 100 g | 170 kcal |
| 1 piece (large) | 180 g | 306 kcal |
| 1 serving (medium) | 200 g | 340 kcal |
| 2 piece (double) | 240 g | 408 kcal |
| 1 serving (large) | 300 g | 510 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Oven KFC (without flour)
How do you make oven KFC (without flour) at home?
Oven KFC (without flour) is made by seasoning chicken pieces and baking them instead of deep-frying them in a flour coating. For a crunchy crust, coat the pieces with egg and crushed cornflakes, or bake them with just the seasoning for a simpler version.
How do you make oven KFC (without flour) crispy?
Oven KFC (without flour) gets crispier when the chicken is dry, spaced apart on the tray, and exposed to circulating heat. A light coating of oil and crushed cornflakes can help; piling the pieces together traps steam and softens the surface.
What seasonings go into oven KFC (without flour)?
Oven KFC (without flour) is commonly seasoned with paprika, black pepper, garlic powder, and herbs such as thyme. Mix the seasonings evenly over the chicken, then add cayenne or chili powder if you want a hotter, more Southern-style flavor.
Is oven KFC (without flour) the same as KFC fried chicken?
No, oven KFC (without flour) is a homemade KFC-style dish, not the restaurant’s fried chicken. Baking and skipping flour change the crust and texture, even when you use a similar blend of spices.
What can I use instead of flour for oven KFC (without flour)?
Crushed cornflakes, finely ground nuts, or grated Parmesan can make a coating for oven KFC (without flour). For a truly bare, flour-free preparation, skip the coating and season the chicken directly; cornflakes may contain gluten, so choose them accordingly.
Can you make oven KFC (without flour) in an air fryer?
Yes, oven KFC (without flour) can also be cooked in an air fryer. Arrange the pieces in a single layer so hot air can reach them, and cook in batches if needed; crowding makes the coating less crisp.
Which chicken cuts work best for oven KFC (without flour)?
Drumsticks, thighs, wings, and breast pieces all work for oven KFC (without flour). Bone-in, skin-on pieces tend to stay juicier, while smaller or boneless pieces cook sooner, so avoid mixing very different sizes in one batch.
Should you marinate chicken for oven KFC (without flour)?
Marinating is optional for oven KFC (without flour), but it can add flavor and help keep lean pieces moist. A buttermilk or yogurt marinade is common; wipe off excess before adding a dry coating so it does not turn pasty.
What should you serve with oven KFC (without flour)?
Oven KFC (without flour) pairs well with coleslaw, roasted vegetables, corn, or potato wedges. A tangy yogurt or barbecue dip also complements the seasoned chicken without requiring another heavy fried side.
How should you reheat leftover oven KFC (without flour)?
Reheat leftover oven KFC (without flour) in an oven or air fryer to bring back some crispness. A microwave is faster but tends to soften the coating; refrigerate leftovers promptly in a covered container and eat them within a few days.
Oven KFC (without flour) Vitamins & Minerals
Vitamins
B3
9mg · 56% DV
B6
0.6mg · 35% DV
B5
1.08mg · 22% DV
B12
0.36µg · 15% DV
Minerals
Phosphorus
216mg · 31% DV
Selenium
16µg · 29% DV
Sodium
504mg · 22% DV
Zinc
1.32mg · 12% DV
Potassium ⭐
324mg · 10% DV
Oven KFC (without flour) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oven KFC (without flour)
To burn the 204 calories in 1 piece (medium) (120 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 KFC (without flour)?
Oven KFC (without flour) is a home-style take on KFC-inspired seasoned chicken, cooked in the oven rather than deep-fried and made without flour. It is typically served hot as a main, with a crisp, spiced exterior and tender meat. In Turkey, it can go on the table with a fresh salad, yoghurt or ayran; elsewhere, it also works with slaw, roasted vegetables or a simple side salad.
Chicken makes this a protein-focused choice, providing 22 g of protein per 100 g, while the carbohydrate content is low. Pair it with vegetables for a lighter meal, and keep added oil modest if you want to avoid making the dish heavier.
How Nutritious Is Oven KFC (without flour)?
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 KFC (without flour) 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 KFC (without flour) Contain Allergens?
No known major allergens
Which Diets Is Oven KFC (without flour) 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 KFC (without flour) Fat Profile
SATURATED
2.52g
MONOUNSATURATED
3.72g
POLYUNSATURATED
1.68g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.