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Pan-fried chicken breast with soy sauce Calories
High protein, low carb, may be high in sodium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pan-fried chicken breast with soy sauce (140 g) has 259 calories. That works out to 185 calories per 100 g. It contains 2.5 g of carbs, 41.3 g of protein, 8.7 g of fat and 0 g of fiber. Its 18.8 mg of B3 covers 117% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Pan-fried chicken breast with soy sauce Nutrition Facts
Selected: 1 piece (medium) · 140 g
259
KCAL / 140G
Carbs
2.5g
· 1% DV
Protein
41.3g
· 83% DV
Fat
8.7g
· 11% 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 4% · Protein 65% · Fat 31%
Pan-fried chicken breast with soy sauce nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 259 kcal | |
| Total fat | 8.7 g | 11% |
| Saturated fat | 2.03 g | 10% |
| Trans fat | 0.03 g | |
| Sodium | 728 mg | 32% |
| Total carbohydrate | 2.5 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 Medium Pan-fried chicken breast with soy sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 259 kcal |
| 1 piece (small) | 90 g | 167 kcal |
| 100 g | 100 g | 185 kcal |
| 4 ounce (medium) | 113 g | 209 kcal |
| 1 serving (half) | 120 g | 222 kcal |
| 1 cup (diced) | 160 g | 296 kcal |
| 6 ounce (large) | 170 g | 315 kcal |
| 1 serving (medium) | 180 g | 333 kcal |
| 1 piece (large) | 200 g | 370 kcal |
| 1 serving (large) | 250 g | 463 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Pan-fried chicken breast with soy sauce
How do you make pan-fried chicken breast with soy sauce?
Pan-fried chicken breast with soy sauce is made by browning chicken breast in a hot pan and adding soy sauce near the end. Cut the chicken evenly so it cooks at the same rate, and avoid overcrowding the pan.
How long should you marinate pan-fried chicken breast with soy sauce?
Marinate pan-fried chicken breast with soy sauce briefly, rather than leaving it in the marinade for hours. Soy sauce seasons the meat quickly, and a long soak can make the finished chicken overly salty; pat off excess marinade before frying.
How do you keep pan-fried chicken breast with soy sauce from drying out?
Keep pan-fried chicken breast with soy sauce from drying out by cutting the meat evenly and taking it off the heat as soon as it is cooked through. Let it rest briefly before slicing so more of its juices stay in the meat.
What kind of soy sauce is best for pan-fried chicken breast with soy sauce?
Regular soy sauce works well for pan-fried chicken breast with soy sauce, while reduced-sodium soy sauce gives you more control over saltiness. Add it gradually, since the liquid can reduce in the hot pan and leave a stronger, saltier flavor.
What can you serve with pan-fried chicken breast with soy sauce?
Serve pan-fried chicken breast with soy sauce with rice, noodles, or sautéed vegetables. Steamed greens or a crisp salad also balance the savory sauce, while rice or noodles make it a more filling meal.
Should you cover the pan when cooking pan-fried chicken breast with soy sauce?
You usually do not need to cover the pan when cooking pan-fried chicken breast with soy sauce. Leaving it uncovered helps the chicken brown; cover it briefly only if the pieces are thick and need extra time to cook through without becoming too dark.
Can you use frozen chicken for pan-fried chicken breast with soy sauce?
Thaw chicken completely before making pan-fried chicken breast with soy sauce. Fully thawed pieces cook more evenly and brown instead of releasing excess water into the pan; thaw them in the refrigerator, not on the counter.
How do you make the sauce for pan-fried chicken breast with soy sauce thicker?
To thicken the sauce for pan-fried chicken breast with soy sauce, let it simmer briefly in the pan after the chicken is cooked. For a thicker glaze, stir in a little cornstarch mixed with cold water, then cook until the sauce lightly coats the chicken.
How long does pan-fried chicken breast with soy sauce keep in the fridge?
Pan-fried chicken breast with soy sauce keeps in the refrigerator for 3–4 days when stored promptly in a covered container. Reheat only the portion you plan to eat, and make sure it is hot all the way through.
Is pan-fried chicken breast with soy sauce high in sodium?
Pan-fried chicken breast with soy sauce can be high in sodium because soy sauce is salty. Use a reduced-sodium variety, add only enough to flavor the chicken, and skip extra salt in the recipe.
Pan-fried chicken breast with soy sauce Vitamins & Minerals
Vitamins
B3
18.76mg · 117% DV
B6
1.01mg · 59% DV
B5
1.47mg · 29% DV
Biotin
8.4µg · 28% DV
Minerals
Selenium
39µg · 71% DV
Phosphorus
329mg · 47% DV
Sodium
728mg · 32% DV
Zinc
1.47mg · 13% DV
Potassium ⭐
434mg · 13% DV
Pan-fried chicken breast with soy sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-fried chicken breast with soy sauce
To burn the 259 calories in 1 piece (medium) (140 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-fried chicken breast with soy sauce?
Pan-fried chicken breast with soy sauce is a simple dish of chicken breast cooked in a skillet and seasoned with soy sauce. Soy sauce has roots in East Asian cooking, while this quick preparation is now common in home kitchens worldwide. The chicken browns lightly on the outside and stays tender inside; the sauce brings a salty, savoury depth. Serve it with rice, noodles or vegetables for an easy weeknight meal, or add it to a salad for a lighter plate. It is high in protein and low in carbohydrate, though the soy sauce can make it high in sodium. Use a modest amount of sauce and add fresh vegetables if you want to keep the meal lighter.
How Nutritious Is Pan-fried chicken breast with soy sauce?
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-fried chicken breast with soy sauce 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 breast with soy sauce Contain Allergens?
Contains these allergens:
Which Diets Is Pan-fried chicken breast with soy sauce 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 breast with soy sauce Fat Profile
SATURATED
2.03g
MONOUNSATURATED
3.29g
POLYUNSATURATED
1.79g
Omega 6:3 ratio 23.6:1
Above the ideal 4:1 (23.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.