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Pan-fried chicken with soy sauce Calories
High protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Pan-fried chicken with soy sauce (150 g) has 278 calories. That works out to 185 calories per 100 g. It contains 3.2 g of carbs, 42.8 g of protein, 10.2 g of fat and 0.2 g of fiber. Its 18.6 mg of B3 covers 116% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Pan-fried chicken with soy sauce Nutrition Facts
Selected: 1 serving (medium) · 150 g
278
KCAL / 150G
Carbs
3.2g
· 1% DV
Protein
42.8g
· 86% DV
Fat
10.2g
· 13% DV
Fiber
0.2g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 5% · Protein 62% · Fat 33%
Pan-fried chicken with soy sauce nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 278 kcal | |
| Total fat | 10.2 g | 13% |
| Saturated fat | 2.33 g | 12% |
| Trans fat | 0.03 g | |
| Sodium | 930 mg | 40% |
| Total carbohydrate | 3.2 g | 1% |
| Fiber | 0.2 g | 1% |
| Protein | 42.8 g | 86% |
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-fried chicken with soy sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 278 kcal |
| 1 piece (small) | 80 g | 148 kcal |
| 1 cup (shredded) | 95 g | 176 kcal |
| 100 g | 100 g | 185 kcal |
| 1 piece (medium) | 120 g | 222 kcal |
| 1 cup (diced) | 140 g | 259 kcal |
| 1 piece (large) | 180 g | 333 kcal |
| 1 serving (large) | 250 g | 463 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Pan-fried chicken with soy sauce
How do you make pan-fried chicken with soy sauce?
To make pan-fried chicken with soy sauce, cut chicken into evenly sized pieces and sear them in a hot pan with a little oil. Add soy sauce near the end and stir until the chicken is cooked through and coated.
What cut of chicken is best for pan-fried chicken with soy sauce?
Chicken breast works well for pan-fried chicken with soy sauce when you want lean, quick-cooking pieces. Boneless thighs are more forgiving and tend to stay juicy; cut either option into similar-sized pieces for even cooking.
How do you keep pan-fried chicken with soy sauce tender?
Keep pan-fried chicken with soy sauce tender by avoiding an overcrowded pan and taking the chicken off the heat as soon as it is cooked through. Crowding releases moisture and steams the meat instead of letting it sear.
Should you marinate chicken for pan-fried chicken with soy sauce?
Yes, a short marinade can add flavor to pan-fried chicken with soy sauce. Combine soy sauce with aromatics such as garlic or ginger, but avoid adding much extra salt because soy sauce is already salty.
What can you serve with pan-fried chicken with soy sauce?
Pan-fried chicken with soy sauce pairs well with rice, noodles, or stir-fried vegetables. For a lighter meal, serve it with steamed greens or a crunchy cucumber salad to balance the savory sauce.
Can you cook vegetables with pan-fried chicken with soy sauce?
Yes, vegetables can cook in the same pan as pan-fried chicken with soy sauce. Sear the chicken first and set it aside, cook the vegetables briefly, then return the chicken with the sauce so the vegetables do not turn soggy.
How do you make the sauce for pan-fried chicken with soy sauce thicker?
To thicken the sauce for pan-fried chicken with soy sauce, simmer it briefly or stir in a small amount of cornstarch mixed with cold water. Add the mixture gradually while stirring so the sauce stays smooth.
Can you use chicken thighs for pan-fried chicken with soy sauce?
Yes, boneless chicken thighs are a good choice for pan-fried chicken with soy sauce. Their higher fat content makes them less prone to drying out than breast meat, though they may need a little longer to cook.
How should you store leftover pan-fried chicken with soy sauce?
Store leftover pan-fried chicken with soy sauce in a covered container in the refrigerator rather than leaving it out. Reheat it in a pan or microwave until steaming hot throughout, stirring so the pieces warm evenly.
What can you add to pan-fried chicken with soy sauce for more flavor?
Garlic, ginger, scallions, and a squeeze of citrus are easy ways to add flavor to pan-fried chicken with soy sauce. Add delicate ingredients such as scallions near the end so they keep their fresh taste.
Pan-fried chicken with soy sauce Vitamins & Minerals
Vitamins
B3
18.6mg · 116% DV
B6
0.93mg · 55% DV
B5
1.73mg · 35% DV
Biotin
7.8µg · 26% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
330mg · 47% DV
Sodium
930mg · 40% DV
Zinc
1.58mg · 14% DV
Potassium ⭐
435mg · 13% DV
Pan-fried chicken 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 with soy sauce
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-fried chicken with soy sauce?
Pan-fried chicken with soy sauce is a simple dish of chicken pieces cooked in a pan with soy sauce and usually a little cooking oil. It is not tied to one fixed regional recipe; the seasonings and cut of chicken vary from kitchen to kitchen. The sauce brings a savoury, umami-rich flavour, while pan cooking can give the chicken browned edges and a tender centre.
Serve it with rice or noodles and vegetables for an easy weeknight meal, or add a crisp salad for a lighter plate. It is high in protein, so pairing a moderate portion with plenty of vegetables makes for a balanced meal. Soy sauce can be quite salty; use less during cooking and adjust the seasoning at the end.
How Nutritious Is Pan-fried chicken 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 with soy sauce Processed?
NOVA 3
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 with soy sauce Contain Allergens?
Contains these allergens:
Which Diets Is Pan-fried chicken with soy sauce Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Pan-fried chicken with soy sauce Fat Profile
SATURATED
2.33g
MONOUNSATURATED
3.97g
POLYUNSATURATED
2.03g
Omega 6:3 ratio 31.3:1
Above the ideal 4:1 (31.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.