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Pan-cooked bone-in chicken Calories
High protein, low carb
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pan-cooked bone-in chicken (140 g) has 301 calories. That works out to 215 calories per 100 g. It contains 0 g of carbs, 36.4 g of protein, 16.8 g of fat and 0 g of fiber. Its 10.9 mg of B3 covers 68% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Pan-cooked bone-in chicken Nutrition Facts
Selected: 1 piece (medium) · 140 g
301
KCAL / 140G
Carbs
0g
· 0% DV
Protein
36.4g
· 73% DV
Fat
16.8g
· 22% 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 49% · Fat 51%
Pan-cooked bone-in chicken nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 301 kcal | |
| Total fat | 16.8 g | 22% |
| Saturated fat | 4.48 g | 22% |
| Trans fat | 0.11 g | |
| Sodium | 115 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 36.4 g | 73% |
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 Pan-cooked bone-in chicken?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 301 kcal |
| 1 piece (small) | 90 g | 194 kcal |
| 100 g | 100 g | 215 kcal |
| 1 serving (medium) | 160 g | 344 kcal |
| 2 piece (double) | 180 g | 387 kcal |
| 1 piece (large) | 220 g | 473 kcal |
| 1 serving (large) | 250 g | 538 kcal |
| 3 piece (triple) | 270 g | 581 kcal |
| 1 piece (jumbo) | 280 g | 602 kcal |
Calculated from 215 calories per 100 g.
Frequently Asked Questions About Pan-cooked bone-in chicken
How do you cook pan-cooked bone-in chicken without drying it out?
For tender pan-cooked bone-in chicken, brown the pieces first, then lower the heat and finish cooking with the pan covered. Use gentler heat after browning and avoid cooking the meat longer than needed, especially if using breast pieces.
What pan works best for pan-cooked bone-in chicken?
A heavy skillet works well for pan-cooked bone-in chicken because it holds heat steadily and browns the skin evenly. Choose a pan large enough to leave space between pieces; crowding traps steam and prevents good browning.
Should you cover pan-cooked bone-in chicken while it cooks?
Cover pan-cooked bone-in chicken after browning if the pieces are thick or still need time near the bone. A lid helps the inside cook through, but uncover the pan toward the end if you want the skin to stay crisp.
How do you stop pan-cooked bone-in chicken from sticking to the pan?
To keep pan-cooked bone-in chicken from sticking, preheat the skillet and dry the skin before adding the pieces. Let the chicken brown without moving it; it usually releases more easily once a crust has formed.
When should you season pan-cooked bone-in chicken?
Season pan-cooked bone-in chicken before it goes into the skillet so the salt and spices can flavor the surface. Pat the skin dry after applying a wet marinade, and add delicate herbs near the end so they do not burn.
Can you cook chicken breasts and thighs together as pan-cooked bone-in chicken?
You can cook bone-in breasts and thighs in the same pan, but they may finish at different times. Check each piece separately and remove it as soon as its thickest part is cooked through, rather than leaving smaller pieces in the pan.
How do you keep grease from splattering when making pan-cooked bone-in chicken?
Dry the chicken thoroughly before it goes into the pan, since water hitting hot fat causes much of the splatter. Add the pieces gently, keep the heat controlled, and use a splatter screen rather than sealing the skillet with a lid.
Can you make pan-cooked bone-in chicken with little or no oil?
Yes, pan-cooked bone-in chicken can be made with little added oil, especially when the pieces have skin that renders fat as it cooks. Start skin-side down over moderate heat and add a small amount of oil only if the pan is very dry.
Can you freeze leftover pan-cooked bone-in chicken?
Yes, freeze leftover pan-cooked bone-in chicken in an airtight container once it has cooled promptly. For better texture, remove the meat from the bones before freezing; thaw it in the refrigerator and reheat until steaming hot throughout.
Why is pan-cooked bone-in chicken still pink near the bone?
Pan-cooked bone-in chicken can look pink near the bone even when it is cooked, because bone pigments can affect the surrounding meat. Color alone is not a dependable safety check; measure the thickest part away from the bone and cook it to 74°C.
Pan-cooked bone-in chicken Vitamins & Minerals
Vitamins
B3
10.92mg · 68% DV
B6
0.59mg · 35% DV
B5
1.54mg · 31% DV
Biotin
7µg · 23% DV
Minerals
Selenium
34µg · 62% DV
Phosphorus
294mg · 42% DV
Zinc
2.66mg · 24% DV
Potassium ⭐
336mg · 10% DV
Sodium
115mg · 5% DV
Pan-cooked bone-in chicken Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-cooked bone-in chicken
To burn the 301 calories in 1 piece (medium) (140 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 Pan-cooked bone-in chicken?
Pan-cooked bone-in chicken is made by cooking chicken pieces with the bone in a skillet. It is a straightforward home-cooking method rather than a dish tied to one particular region, and versions of it are made in many places.
The surface browns in the pan while the meat near the bone stays tender and juicy. It is commonly served as a main course with vegetables, potatoes, rice or bread; a simple salad makes a lighter pairing. With 26 g of protein and no carbohydrates per 100 g, it is a protein-rich option that can also fit low-carb meals.
How Nutritious Is Pan-cooked bone-in chicken?
Nutrient density
High
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 Pan-cooked bone-in 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 Pan-cooked bone-in chicken Contain Allergens?
No known major allergens
Which Diets Is Pan-cooked bone-in 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
Pan-cooked bone-in chicken Fat Profile
SATURATED
4.48g
MONOUNSATURATED
6.72g
POLYUNSATURATED
2.94g
Omega 6:3 ratio 24.2:1
Above the ideal 4:1 (24.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.