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Pan-cooked butterflied chicken Calories
High-protein source of B vitamins and selenium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pan-cooked butterflied chicken (150 g) has 359 calories. That works out to 239 calories per 100 g. It contains 0 g of carbs, 41 g of protein, 20.4 g of fat and 0 g of fiber. Its 12.3 mg of B3 covers 77% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Pan-cooked butterflied chicken Nutrition Facts
Selected: 1 piece (medium) · 150 g
359
KCAL / 150G
Carbs
0g
· 0% DV
Protein
41g
· 82% DV
Fat
20.4g
· 26% 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 47% · Fat 53%
Pan-cooked butterflied chicken nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 359 kcal | |
| Total fat | 20.4 g | 26% |
| Saturated fat | 5.67 g | 28% |
| Trans fat | 0.12 g | |
| Sodium | 123 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 41 g | 82% |
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 butterflied chicken?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 359 kcal |
| 1 piece (small) | 80 g | 191 kcal |
| 100 g | 100 g | 239 kcal |
| 1 serving (small) | 120 g | 287 kcal |
| 1 serving (large) | 200 g | 478 kcal |
| 1 piece (large) | 250 g | 598 kcal |
| 1 piece (extra large) | 350 g | 837 kcal |
| 1 piece (half) | 500 g | 1195 kcal |
| 1 piece (whole) | 1000 g | 2390 kcal |
Calculated from 239 calories per 100 g.
Frequently Asked Questions About Pan-cooked butterflied chicken
How do you stop pan-cooked butterflied chicken from curling?
To stop pan-cooked butterflied chicken from curling, make a few shallow cuts through the connective tissue around the edges before cooking. Press the chicken flat with a spatula during the first moments in the pan, without forcing it once it starts to brown.
Can you cook pan-cooked butterflied chicken from frozen?
No, pan-cooked butterflied chicken is better thawed before it goes into the pan. Frozen chicken can brown on the outside while staying undercooked in the middle; thaw it in the refrigerator, then pat the surface dry for more even cooking.
Should you cover pan-cooked butterflied chicken while it cooks?
Usually, pan-cooked butterflied chicken does not need a lid if the piece is thin and cooks evenly. If it is thick or bone-in, briefly covering the pan can help the centre cook through, but uncover it at the end to keep the outside from steaming.
What seasoning is best for pan-cooked butterflied chicken?
Pan-cooked butterflied chicken works well with salt, black pepper, garlic, paprika, and dried herbs. Season both sides evenly; add fresh herbs or a squeeze of lemon after cooking so they keep their aroma and do not burn in the pan.
Can you make pan-cooked butterflied chicken with thighs instead of breast?
Yes, pan-cooked butterflied chicken can be made with thighs, but they may need longer than a thin breast piece, especially if bone-in. Flatten the meat as evenly as possible and check the thickest part for doneness rather than relying on browning.
How do you get crispy skin on pan-cooked butterflied chicken?
For crispy skin on pan-cooked butterflied chicken, pat the skin thoroughly dry and place it skin-side down in a preheated pan. Avoid moving it too soon, and do not crowd the pan, since trapped moisture softens the skin.
What pan is best for pan-cooked butterflied chicken?
A heavy skillet, such as cast iron or stainless steel, works well for pan-cooked butterflied chicken because it holds heat steadily. Choose a pan large enough for the piece to lie flat; crowding can trap steam and prevent even browning.
Can you use a marinade for pan-cooked butterflied chicken?
Yes, pan-cooked butterflied chicken can be marinated with oil, citrus, garlic, or spices. Wipe off excess marinade before cooking, especially if it contains sweet ingredients, because those can burn before the chicken is cooked through.
How should you reheat leftover pan-cooked butterflied chicken?
Reheat leftover pan-cooked butterflied chicken gently in a covered skillet with a splash of water or broth to help it stay moist. Turn it as it warms and make sure it is hot throughout; a microwave also works for a quick portion.
Can pan-cooked butterflied chicken be meal-prepped?
Yes, pan-cooked butterflied chicken is convenient for meal prep because it can be sliced into salads, wraps, or grain bowls. Store it in a sealed container in the refrigerator and keep sauces separate until serving to preserve the texture.
Pan-cooked butterflied chicken Vitamins & Minerals
Vitamins
B3
12.3mg · 77% DV
B6
0.68mg · 40% DV
B5
1.58mg · 32% DV
B2
0.27mg · 21% DV
Minerals
Selenium
41µg · 75% DV
Phosphorus
294mg · 42% DV
Zinc
3.15mg · 29% DV
Copper
0.12mg · 13% DV
Potassium ⭐
369mg · 11% DV
Sodium
123mg · 5% DV
Pan-cooked butterflied chicken Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-cooked butterflied chicken
To burn the 359 calories in 1 piece (medium) (150 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 butterflied chicken?
Pan-cooked butterflied chicken is chicken opened out and flattened so it cooks evenly in a pan. It is a practical cooking style rather than a dish tied to one particular region. A well-seared piece develops a browned exterior while staying tender inside, and is often seasoned with herbs, pepper, garlic or lemon.
It works as an easy weeknight main, served with potatoes, rice, vegetables or a crisp salad; leftovers also make a good filling for sandwiches or wraps. Chicken is protein-rich, with 27.3 g per 100 g according to the table. For a lighter plate, use just enough oil to coat the pan and pair it with vegetables rather than a rich sauce.
How Nutritious Is Pan-cooked butterflied 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 butterflied 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 butterflied chicken Contain Allergens?
No known major allergens
Which Diets Is Pan-cooked butterflied 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 butterflied chicken Fat Profile
SATURATED
5.67g
MONOUNSATURATED
8.01g
POLYUNSATURATED
4.22g
Omega 6:3 ratio 21.3:1
Above the ideal 4:1 (21.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.