1 piece (medium) of Pan-cooked chicken (120 g) has 198 calories. That works out to 165 calories per 100 g. It contains 0 g of carbs, 33 g of protein, 6.1 g of fat and 0 g of fiber. Its 16.4 mg of B3 covers 103% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Pan-cooked chicken Nutrition Facts

Selected: 100 g

165

KCAL / 100G

Carbs

· 0% DV

Protein

27.5g

· 55% DV

Fat

5.1g

· 7% DV

Fiber

· 0% DV

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

Calories come from: Carbs 0% · Protein 71% · Fat 29%

Pan-cooked chicken Vitamins & Minerals

Vitamins

13.7mg · 86% DV

0.6mg · 35% DV

1.1mg · 22% DV

B12

0.3µg · 13% DV

Minerals

Selenium

27µg · 49% DV

Phosphorus

210mg · 30% DV

Potassium ⭐

330mg · 10% DV

Zinc

1mg · 9% DV

How Nutritious Is Pan-cooked 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

54/ 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.

Pan-cooked 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 Pan-cooked chicken

To burn the 165 calories in 100 g:

🚶

41min

Walking (5 km/h)

🏃

17min

Running (8 km/h)

🚴

22min

Cycling

🏊

19min

Swimming

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

Is Pan-cooked 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 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 Pan-cooked 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 chicken Fat Profile

SATURATED

1.3g

MONOUNSATURATED

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 8.6:1

Above the ideal 4:1 (8.6:1).

Compare Pan-cooked chicken

🍗vs🥩

Pan-cooked chicken vs Ground Beef85 kcal fewer per 100 g

→🍗vs🍢

Pan-cooked chicken vs Chicken Skewer25 kcal more per 100 g

→🍗vs🥩

Pan-cooked chicken vs Sauteed Lamb65 kcal fewer per 100 g

→🍗vs🍗

Pan-cooked chicken vs Smoked Turkey55 kcal more per 100 g

→

Foods Similar to Pan-cooked 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

🥩

Beef Cubed

250 kcal

🍗

Chicken fillet (cooked)

165 kcal

Frequently Asked Questions About Pan-cooked chicken

How can I pan-cook chicken without drying it out?

Keep the pieces an even thickness, preheat the pan, and avoid turning them repeatedly. Letting the chicken rest for a few minutes after cooking helps retain its juices.

Why does chicken stick to the pan?

Chicken can stick when the pan is not hot enough, the surface is too dry, or the meat is moved before it has formed a browned crust. A well-heated pan and patience before flipping usually help.

Is chicken breast or thigh better for pan cooking?

Breast cooks quickly and has a mild flavour, but it can dry out if overcooked. Thigh meat is generally more forgiving and juicy, although it needs a little longer to cook.

Should I marinate chicken before pan cooking?

Marinating is optional, but it can add flavour and tenderness. Avoid leaving chicken in strongly acidic marinades for too long, as the surface can become overly soft.

How do I know pan-cooked chicken is fully cooked?

The most reliable method is to use a food thermometer in the thickest part; chicken should reach 74°C (165°F). Without one, there should be no raw-looking pink flesh in the centre and the juices should run clear.

Which seasonings work well with pan-cooked chicken?

Black pepper, paprika, garlic, oregano, cumin, and thyme all pair well with chicken. Mixing spices with a little oil or yogurt can help prevent them from scorching in the pan.

How long does cooked pan chicken keep in the refrigerator?

Cooked chicken should be cooled promptly, stored in a covered container, and eaten within 3 to 4 days. Do not leave it at room temperature for more than two hours.

Can cooked pan chicken be frozen?

Yes, cool it completely before freezing it in an airtight container or freezer bag. Thaw it in the refrigerator and reheat it thoroughly before eating.

Is pan-cooked chicken better before or after a workout?

It works especially well after exercise as part of a balanced meal containing protein. Before training, choose a modest portion and avoid making it overly greasy if you are prone to digestive discomfort.

Is pan-cooked chicken with salad a complete meal?

Chicken and a varied salad make a filling protein-and-vegetable base. Depending on your energy needs, adding foods such as beans, potatoes, whole-grain bread, or bulgur can make the meal more balanced.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026