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Pan-cooked chicken sauté Calories
High-protein pan-cooked chicken sauté
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Pan-cooked chicken sauté (150 g) has 278 calories. That works out to 185 calories per 100 g. It contains 1.8 g of carbs, 41.3 g of protein, 11.4 g of fat and 0 g of fiber. Its 17.7 mg of B3 covers 111% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Pan-cooked chicken sauté Nutrition Facts
Selected: 1 serving (medium) · 150 g
278
KCAL / 150G
Carbs
1.8g
· 1% DV
Protein
41.3g
· 83% DV
Fat
11.4g
· 15% 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 3% · Protein 60% · Fat 37%
Pan-cooked chicken sauté nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 278 kcal | |
| Total fat | 11.4 g | 15% |
| Saturated fat | 2.85 g | 14% |
| Trans fat | 0.05 g | |
| Sodium | 117 mg | 5% |
| Total carbohydrate | 1.8 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 41.3 g | 83% |
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 Serving of Pan-cooked chicken sauté?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 278 kcal |
| 1 ounce (small) | 28 g | 52 kcal |
| 1 piece (small) | 90 g | 167 kcal |
| 100 g | 100 g | 185 kcal |
| 1 cup (shredded) | 125 g | 231 kcal |
| 1 cup (diced) | 140 g | 259 kcal |
| 1 piece (large) | 180 g | 333 kcal |
| 2 piece (double) | 180 g | 333 kcal |
| 1 serving (large) | 220 g | 407 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Pan-cooked chicken sauté
What is in pan-cooked chicken sauté?
Pan-cooked chicken sauté is made with bite-size chicken pieces cooked in a skillet, often with onion, peppers, tomatoes, oil, and seasonings. Recipes vary, so vegetables and spices can be adjusted to suit the meal.
How do you keep pan-cooked chicken sauté from turning watery?
Cook pan-cooked chicken sauté in a hot, uncrowded skillet. If the pan is overloaded, the chicken and vegetables release moisture and steam instead of browning; cook in batches and add watery vegetables after the chicken has started to brown.
Which cut of chicken is best for pan-cooked chicken sauté?
Both chicken breast and boneless thighs work for pan-cooked chicken sauté. Breast cooks quickly and is leaner, while thighs are more forgiving and tend to stay juicy if the cooking runs a little long.
Can you cook pan-cooked chicken sauté without oil?
Yes, you can make pan-cooked chicken sauté without added oil in a good nonstick skillet. The chicken may brown less, so avoid crowding the pan and use a small splash of water or broth if ingredients begin to stick.
When should you add vegetables to pan-cooked chicken sauté?
For pan-cooked chicken sauté, brown the chicken first, then add firm vegetables such as onion and peppers. Add quick-cooking or moisture-rich ingredients, such as tomatoes or spinach, later so they do not make the chicken steam.
How can you season pan-cooked chicken sauté?
Pan-cooked chicken sauté takes well to garlic, black pepper, paprika, oregano, or a squeeze of lemon. Add dried spices while the chicken cooks, and finish with fresh herbs or lemon to brighten the dish without masking its flavor.
What should you serve with pan-cooked chicken sauté?
Serve pan-cooked chicken sauté with rice, pasta, potatoes, or crusty bread to make it a fuller meal. A crisp salad or steamed vegetables add a fresh contrast to the savory skillet juices.
How do you know when pan-cooked chicken sauté is fully cooked?
Pan-cooked chicken sauté is done when the thickest chicken pieces reach 165°F (74°C) in the center. A food thermometer is the most reliable check; cut pieces evenly so they finish cooking at about the same time.
Can pan-cooked chicken sauté be made ahead for meal prep?
Yes, pan-cooked chicken sauté works for meal prep. Cool it promptly, refrigerate it in sealed portions, and use it within three to four days; reheat each portion until steaming hot throughout.
Can you add sauce to pan-cooked chicken sauté?
Yes, add a sauce to pan-cooked chicken sauté near the end of cooking so it coats the ingredients without preventing browning. A little broth, tomato sauce, or lemon-garlic sauce can loosen the pan juices and bring the dish together.
Pan-cooked chicken sauté Vitamins & Minerals
Vitamins
B3
17.7mg · 111% DV
B6
0.87mg · 51% DV
B5
2.03mg · 41% DV
Biotin
9µg · 30% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
342mg · 49% DV
Zinc
1.8mg · 16% DV
Potassium ⭐
480mg · 14% DV
Sodium
117mg · 5% DV
Pan-cooked chicken sauté Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-cooked chicken sauté
To burn the 278 calories in 1 serving (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 chicken sauté?
Pan-cooked chicken sauté is a home-style dish of bite-sized chicken pieces cooked in a skillet. It is often made with onion and peppers, and some versions include tomato; the exact mix varies from kitchen to kitchen. The chicken browns in the pan while staying tender, and the vegetables add a gently sweet, savoury flavour.
Serve it hot with rice, potatoes or a simple salad, or tuck leftovers into a wrap. It is a protein-forward main dish, with 27.5 g of protein per 100 g. For a lighter meal, use a modest amount of oil and add extra vegetables; a crisp salad makes an easy pairing.
How Nutritious Is Pan-cooked chicken sauté?
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 chicken sauté 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 sauté Contain Allergens?
No known major allergens
Which Diets Is Pan-cooked chicken sauté 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 sauté Fat Profile
SATURATED
2.85g
MONOUNSATURATED
4.65g
POLYUNSATURATED
2.25g
Omega 6:3 ratio 25.4:1
Above the ideal 4:1 (25.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.