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Pan-grilled chicken breast Calories
High protein, low carb
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pan-grilled chicken breast (120 g) has 198 calories. That works out to 165 calories per 100 g. It contains 0 g of carbs, 37.2 g of protein, 4.3 g of fat and 0 g of fiber. Its 16.4 mg of B3 covers 103% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Pan-grilled chicken breast Nutrition Facts
Selected: 1 piece (medium) · 120 g
198
KCAL / 120G
Carbs
0g
· 0% DV
Protein
37.2g
· 74% DV
Fat
4.3g
· 6% 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 79% · Fat 21%
Pan-grilled chicken breast nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0 g | |
| Sodium | 89 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 37.2 g | 74% |
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-grilled chicken breast?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 198 kcal |
| ½ piece (half) | 60 g | 99 kcal |
| 1 piece (small) | 80 g | 132 kcal |
| 1 cup (shredded) | 85 g | 140 kcal |
| 3 ounce (medium) | 85 g | 140 kcal |
| 100 g | 100 g | 165 kcal |
| 1 cup (diced) | 140 g | 231 kcal |
| 1 serving (medium) | 150 g | 248 kcal |
| 1 piece (large) | 180 g | 297 kcal |
| 1 serving (large) | 220 g | 363 kcal |
Calculated from 165 calories per 100 g.
Frequently Asked Questions About Pan-grilled chicken breast
How do you keep pan-grilled chicken breast from drying out?
For juicy pan-grilled chicken breast, make the pieces an even thickness and avoid cooking them longer than needed. Let the chicken rest briefly after cooking, and don’t press it against the pan, which can squeeze out its juices.
What temperature should pan-grilled chicken breast reach?
Pan-grilled chicken breast should reach an internal temperature of 165°F (74°C) at its thickest point. Check with an instant-read thermometer inserted into the center, since the browned outside does not show whether the inside is safely cooked.
Should you wash chicken breast before pan-grilling it?
No. Washing chicken breast can splash bacteria onto the sink, counters, and nearby utensils. Cook the pan-grilled chicken breast thoroughly instead, and wash your hands and any surfaces that touched the raw meat.
Can pan-grilled chicken breast be cooked in a cast-iron skillet?
Yes, a cast-iron skillet works well for pan-grilled chicken breast because it holds heat and browns the surface. Preheat it over medium-high heat, add a little cooking oil, and avoid moving the chicken repeatedly while it sears.
What oil is best for pan-grilled chicken breast?
A neutral oil with a high smoke point, such as canola or avocado oil, is a good choice for pan-grilled chicken breast. Use only enough to lightly coat the pan; extra oil is not needed for a browned surface.
Is pan-grilled chicken breast healthy?
Pan-grilled chicken breast can be a nutritious, protein-rich main dish, especially when cooked with a modest amount of oil. Pair it with vegetables or whole grains for a more complete meal, and keep salty sauces and heavy coatings in check.
Can pan-grilled chicken breast still be pink inside?
Color alone cannot reliably tell whether pan-grilled chicken breast is safe: cooked meat can sometimes retain a slight pink tint. Use a food thermometer and confirm the thickest part reaches 165°F (74°C) rather than judging by color or juices.
How do you season pan-grilled chicken breast so it tastes flavorful?
Season pan-grilled chicken breast with salt, black pepper, garlic, paprika, or dried herbs before it goes into the pan. Pat the surface dry first for better browning, and add delicate fresh herbs or lemon after cooking.
Can you freeze cooked pan-grilled chicken breast?
Yes, cooked pan-grilled chicken breast can be frozen in an airtight container or freezer bag. Cool it promptly, divide it into portions, and thaw it in the refrigerator before reheating so it stays convenient for later meals.
What is the difference between pan-grilled chicken breast and fried chicken breast?
Pan-grilled chicken breast is seared directly in a skillet with little or no coating, while fried chicken breast is usually coated and cooked in more oil. The grilled version has a browned surface without a crisp breaded crust.
Pan-grilled chicken breast Vitamins & Minerals
Vitamins
B3
16.44mg · 103% DV
B6
0.72mg · 42% DV
B5
1.2mg · 24% DV
Biotin
4.8µg · 16% DV
Minerals
Selenium
33µg · 60% DV
Phosphorus
264mg · 38% DV
Zinc
1.2mg · 11% DV
Potassium ⭐
307mg · 9% DV
Sodium
89mg · 4% DV
Pan-grilled chicken breast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-grilled chicken breast
To burn the 198 calories in 1 piece (medium) (120 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-grilled chicken breast?
Pan-grilled chicken breast is a boneless breast cooked in a hot frying pan, usually with a little oil and simple seasoning. It is a straightforward cooking style rather than a dish tied to one particular region, and is common in home kitchens and casual restaurants around the world.
When properly cooked, it has a lightly browned exterior and a tender, mild-tasting centre. Serve it as a main with salad, vegetables, rice or potatoes; sliced leftovers also work well in sandwiches and grain bowls. It is high in protein and very low in carbohydrates, with 31 g of protein per 100 g. For a lighter plate, use just a little oil and pair it with plenty of vegetables; avoid overcooking to keep the meat moist.
How Nutritious Is Pan-grilled chicken breast?
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-grilled chicken breast 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-grilled chicken breast Contain Allergens?
No known major allergens
Which Diets Is Pan-grilled chicken breast 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-grilled chicken breast Fat Profile
SATURATED
1.2g
MONOUNSATURATED
1.44g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 9.6:1
Above the ideal 4:1 (9.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.