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Pan-Cooked Chicken Steak Calories
High-protein, low-carbohydrate
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pan-Cooked Chicken Steak (150 g) has 284 calories. That works out to 189 calories per 100 g. It contains 0 g of carbs, 46.8 g of protein, 10.2 g of fat and 0 g of fiber. Its 20.5 mg of B3 covers 128% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Pan-Cooked Chicken Steak Nutrition Facts
Selected: 1 piece (medium) · 150 g
284
KCAL / 150G
Carbs
0g
· 0% DV
Protein
46.8g
· 94% DV
Fat
10.2g
· 13% 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 67% · Fat 33%
Pan-Cooked Chicken Steak nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 284 kcal | |
| Total fat | 10.2 g | 13% |
| Saturated fat | 2.33 g | 12% |
| Trans fat | 0.05 g | |
| Sodium | 111 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 46.8 g | 94% |
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 Chicken Steak?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 284 kcal |
| 1 ounce (thin) | 28.4 g | 54 kcal |
| 1 piece (small) | 75 g | 142 kcal |
| 100 g | 100 g | 189 kcal |
| 1 serving (small) | 100 g | 189 kcal |
| 1 serving (medium) | 180 g | 340 kcal |
| 1 piece (large) | 220 g | 416 kcal |
| 1 serving (large) | 250 g | 473 kcal |
| 1 piece (jumbo) | 300 g | 567 kcal |
Calculated from 189 calories per 100 g.
Frequently Asked Questions About Pan-Cooked Chicken Steak
What cut of chicken is used for Pan-Cooked Chicken Steak?
Pan-Cooked Chicken Steak is usually made from boneless chicken breast, though boneless thigh meat also works. Choose pieces of even thickness so they cook through at a similar pace in the pan.
How do you cook Pan-Cooked Chicken Steak in a skillet?
Cook Pan-Cooked Chicken Steak in a preheated, lightly oiled skillet until both sides are browned and the center is cooked through. Leave space between pieces; overcrowding the pan can make the chicken steam instead of sear.
How do you keep Pan-Cooked Chicken Steak from drying out?
To keep Pan-Cooked Chicken Steak juicy, make the pieces an even thickness and avoid cooking them longer than needed. Let the chicken rest for a few minutes after cooking so less juice escapes when you cut it.
How long does Pan-Cooked Chicken Steak take to cook?
Pan-Cooked Chicken Steak takes longer when the pieces are thick or the pan is not hot enough, so there is no reliable time for every piece. Check the thickest part for doneness rather than relying on browning alone.
What temperature should Pan-Cooked Chicken Steak reach?
Pan-Cooked Chicken Steak should reach an internal temperature of 165°F (74°C) at its thickest point. A food thermometer is the most reliable check; clear juices or a browned surface do not prove the center is safely cooked.
Can you marinate Pan-Cooked Chicken Steak?
Yes, you can marinate Pan-Cooked Chicken Steak with oil, herbs, garlic, or an acidic ingredient such as lemon juice. Keep raw chicken in the refrigerator while it marinates, and discard marinade that has touched it unless you cook it thoroughly.
Should you rinse chicken before making Pan-Cooked Chicken Steak?
No, do not rinse raw chicken before making Pan-Cooked Chicken Steak. Washing can spread bacteria through splashes; pat the meat dry if needed and clean your hands, utensils, and work surfaces after handling it.
How long does Pan-Cooked Chicken Steak last in the fridge?
Cooked Pan-Cooked Chicken Steak keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it promptly rather than leaving it at room temperature, and reheat leftovers until they are steaming hot throughout.
Can you freeze Pan-Cooked Chicken Steak after cooking it?
Yes, Pan-Cooked Chicken Steak can be frozen after it has cooled. Seal it in an airtight container or freezer bag, thaw it in the refrigerator, and avoid repeatedly thawing and refreezing the same portion.
What should you serve with Pan-Cooked Chicken Steak?
Pan-Cooked Chicken Steak pairs well with roasted vegetables, a leafy salad, mashed potatoes, or rice. For a lighter plate, serve it with vegetables and a fresh salad; a grain or potato makes the meal more filling.
Pan-Cooked Chicken Steak Vitamins & Minerals
Vitamins
B3
20.55mg · 128% DV
B6
0.9mg · 53% DV
B5
1.35mg · 27% DV
Biotin
7.5µg · 25% DV
Minerals
Selenium
41µg · 75% DV
Phosphorus
345mg · 49% DV
Zinc
1.5mg · 14% DV
Potassium ⭐
435mg · 13% DV
Sodium
111mg · 5% DV
Pan-Cooked Chicken Steak Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-Cooked Chicken Steak
To burn the 284 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 Chicken Steak?
Pan-cooked chicken steak is chicken cut or pressed into a flat, steak-like piece and cooked in a pan, often with a little oil and simple seasoning. It is an easy home-cooked main rather than a distinct traditional dish, and can be made with different cuts of boneless chicken. A good version is lightly browned on the outside while staying tender inside. It is commonly served hot for lunch or dinner, with vegetables, salad, potatoes, rice or bread; sliced leftovers also work well in a sandwich or wrap.
It is high in protein and contains no carbohydrates, making it a filling centrepiece for a meal. For a lighter plate, use just enough oil to prevent sticking and pair it with vegetables or salad instead of a heavier side.
How Nutritious Is Pan-Cooked Chicken Steak?
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 Steak 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 Steak Contain Allergens?
No known major allergens
Which Diets Is Pan-Cooked Chicken Steak 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 Steak Fat Profile
SATURATED
2.33g
MONOUNSATURATED
3.68g
POLYUNSATURATED
1.88g
Omega 6:3 ratio 21.6:1
Above the ideal 4:1 (21.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.