1 piece (medium) of Pan-fried Chicken (120 g) has 252 calories. That works out to 210 calories per 100 g. It contains 0.8 g of carbs, 30.6 g of protein, 14.4 g of fat and 0 g of fiber. Its 13.8 mg of B3 covers 86% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Pan-fried Chicken?

Pan-fried Chicken is made by cooking pieces of chicken in a hot pan, often with oil and seasonings. In Turkey, tavuk tava is a familiar home-cooked dish, though the cut of chicken and choice of herbs or spices vary from one kitchen to another.

When well seared, it has a lightly crisp, browned exterior and a tender centre. It is commonly served as part of lunch or dinner, alongside rice, bulgur, salad or yoghurt; elsewhere, it also fits easily into a simple weeknight meal. It is protein-rich, with very little carbohydrate. For a lighter plate, use a non-stick pan with less oil and add a generous salad or vegetables.

Pan-fried Chicken Nutrition Facts

Selected: 100 g

210

KCAL / 100G

Carbs

0.7g

· 0% DV

Protein

25.5g

· 51% DV

Fat

12g

· 15% DV

Fiber

· 0% DV

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

Calories come from: Carbs 1% · Protein 48% · Fat 51%

Pan-fried Chicken Vitamins & Minerals

Vitamins

11.5mg · 72% DV

0.6mg · 35% DV

1mg · 20% DV

Biotin

6µg · 20% DV

Minerals

Phosphorus

190mg · 27% DV

Selenium

13µg · 24% DV

Zinc

1mg · 9% DV

Potassium ⭐

260mg · 8% DV

How Nutritious Is Pan-fried 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

49/ 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-fried 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-fried Chicken

To burn the 210 calories in 100 g:

🚶

52min

Walking (5 km/h)

🏃

21min

Running (8 km/h)

🚴

29min

Cycling

🏊

24min

Swimming

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

Is Pan-fried 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-fried 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-fried 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-fried Chicken Fat Profile

SATURATED

3.2g

MONOUNSATURATED

4.6g

POLYUNSATURATED

1.2g

⚖️

Omega 6:3 ratio 6.4:1

Above the ideal 4:1 (6.4:1).

Compare Pan-fried Chicken

🍗vs🥩

Pan-fried Chicken vs Ground Beef40 kcal fewer per 100 g

→🍗vs🍢

Pan-fried Chicken vs Chicken Skewer70 kcal more per 100 g

→🍗vs🥩

Pan-fried Chicken vs Sauteed Lamb20 kcal fewer per 100 g

→🍗vs🍗

Pan-fried Chicken vs Smoked Turkey100 kcal more per 100 g

→

Foods Similar to Pan-fried 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 (Sauteed)

165 kcal

Frequently Asked Questions About Pan-fried Chicken

How do you make pan-fried chicken?

Pat the chicken dry, season it, and cook the pieces in a lightly oiled, preheated skillet until browned and cooked through. Leave space between pieces; crowding traps steam and prevents the golden sear that makes pan-fried chicken appealing.

How do you get a crispy crust on pan-fried chicken?

For a better crust, dry the chicken thoroughly and place it in a hot pan without crowding. Let each piece brown undisturbed before turning it. This style of pan-fried chicken does not need breading, though a light coating can add crunch.

Which cut of chicken is best for pan-fried chicken?

Boneless thighs stay juicy and are forgiving in the skillet, while chicken breast cooks quickly and has a leaner texture. Cut the pieces evenly so they finish at the same time, and watch breast meat closely to prevent it drying out.

Does pan-fried chicken need flour or breading?

No, pan-fried chicken can be cooked without flour or breading; a dry surface and hot pan are enough for browning. A light flour coating creates a more crisp, classic crust, but it changes the texture from simply seared chicken.

Should you cover pan-fried chicken while it cooks?

Usually, cook pan-fried chicken uncovered to let moisture escape and the outside brown. A lid can help finish especially thick pieces, but it traps steam and softens the crust, so uncover the pan again if you want more browning.

How do you keep pan-fried chicken from drying out?

Avoid overcooking pan-fried chicken, especially if you use breast meat. Cut pieces evenly, cook them in batches over steady heat, and take them off the pan as soon as the thickest piece is cooked through.

How can you tell when pan-fried chicken is cooked through?

The most reliable way to check pan-fried chicken is to use a food thermometer in the thickest piece. The center must be fully cooked; a browned exterior alone does not show whether the inside is done.

Can you make pan-fried chicken ahead and reheat it?

Yes, you can reheat pan-fried chicken, though the crust will soften. Warm it gently in a covered skillet with a small splash of water, then uncover briefly to restore some browning; refrigerate leftovers promptly before reheating.

Can you freeze pan-fried chicken?

Yes, pan-fried chicken can be frozen once it has cooled. Pack it airtight to limit freezer burn, thaw it in the refrigerator, and reheat it until steaming hot; the meat may remain tender, but its browned crust will lose crispness.

What should you serve with pan-fried chicken?

Pan-fried chicken pairs well with roasted vegetables, potatoes, rice, or a crisp salad. For a lighter meal, serve it with greens and a lemony dressing; a pan sauce can make simple sides like rice or bread more satisfying.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 26, 2026