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Pan-sauced chicken Calories
High-protein chicken dish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Pan-sauced chicken (150 g) has 251 calories. That works out to 167 calories per 100 g. It contains 3.5 g of carbs, 37.2 g of protein, 9.8 g of fat and 0.3 g of fiber. Its 16.2 mg of B3 covers 101% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Pan-sauced chicken Nutrition Facts
Selected: 1 piece (medium) · 150 g
251
KCAL / 150G
Carbs
3.5g
· 1% DV
Protein
37.2g
· 74% DV
Fat
9.8g
· 13% DV
Fiber
0.3g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 6% · Protein 59% · Fat 35%
Pan-sauced chicken nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 251 kcal | |
| Total fat | 9.8 g | 13% |
| Saturated fat | 2.03 g | 10% |
| Trans fat | 0.03 g | |
| Sodium | 585 mg | 25% |
| Total carbohydrate | 3.5 g | 1% |
| Fiber | 0.3 g | 1% |
| 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-sauced chicken?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 251 kcal |
| ½ piece (half) | 75 g | 125 kcal |
| 1 piece (small) | 90 g | 150 kcal |
| 100 g | 100 g | 167 kcal |
| 1 serving (medium) | 150 g | 251 kcal |
| 1 cup (diced) | 180 g | 301 kcal |
| 1 piece (large) | 220 g | 367 kcal |
| 1 piece (extra large) | 300 g | 501 kcal |
Calculated from 167 calories per 100 g.
Frequently Asked Questions About Pan-sauced chicken
How do you make pan-sauced chicken?
Pan-sauced chicken is made by browning chicken in a skillet, then finishing it in a sauce. Pat the chicken dry and avoid overcrowding the pan so it browns instead of steaming. Add the sauce once the chicken is nearly cooked, then simmer until the thickest part is fully cooked.
What sauces go well with pan-sauced chicken?
Pan-sauced chicken works well with lemon-garlic, tomato, mushroom, or cream-based sauces. Deglaze the pan with broth or a splash of wine to loosen the browned bits before adding the other ingredients; those bits give the sauce a deeper, savory flavor.
Why does pan-sauced chicken turn out tough?
Pan-sauced chicken usually turns tough because it has been cooked too long, especially when made with lean breast meat. Cut pieces to an even thickness and take them off the heat as soon as they are fully cooked. Letting them simmer in the sauce for too long can dry them out.
Should you brown chicken before adding sauce to pan-sauced chicken?
Yes, browning the chicken first gives pan-sauced chicken a more flavorful base. Leave space between the pieces and let them develop color before turning them. If the pan is crowded, the chicken releases moisture and steams, leaving fewer browned bits for the sauce.
Can you use chicken breast for pan-sauced chicken?
Yes, chicken breast is a common choice for pan-sauced chicken. Because it is lean, slice thicker pieces horizontally or pound them to an even thickness so they cook evenly. Add the sauce near the end rather than simmering the breast in it for a long time.
How do you stop the sauce from splitting in pan-sauced chicken?
To keep the sauce in pan-sauced chicken from splitting, lower the heat before adding cream or another dairy ingredient. Stir it in gradually and avoid a hard boil. If using yogurt, temper it with a spoonful of warm pan liquid before mixing it into the skillet.
Can you make pan-sauced chicken without cream?
Yes, pan-sauced chicken can be made without cream. Use broth, tomatoes, lemon juice, or a little coconut milk as the sauce base, depending on the flavor you want. Simmering the sauce uncovered helps it reduce without needing cream to thicken it.
What should you serve with pan-sauced chicken?
Pan-sauced chicken pairs well with rice, potatoes, pasta, or crusty bread that can soak up the sauce. Steamed greens or a crisp salad balance a rich sauce, while roasted vegetables make the dish more substantial without competing with its flavor.
How long do pan-sauced chicken leftovers keep in the fridge?
Pan-sauced chicken leftovers generally keep for three to four days in a covered container in the refrigerator. Refrigerate them promptly rather than leaving them out, and discard them if they develop an unusual smell, appearance, or texture.
Can pan-sauced chicken be frozen?
Yes, pan-sauced chicken can be frozen in an airtight container. Cream-based sauces may separate or become grainy after thawing, while tomato- or broth-based sauces usually hold up better. Thaw it in the refrigerator and reheat it gently, stirring the sauce as it warms.
Pan-sauced chicken Vitamins & Minerals
Vitamins
B3
16.2mg · 101% DV
B6
0.84mg · 49% DV
B5
1.58mg · 32% DV
Biotin
6.3µg · 21% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
306mg · 44% DV
Sodium
585mg · 25% DV
Potassium ⭐
420mg · 12% DV
Pan-sauced chicken Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-sauced chicken
To burn the 251 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-sauced chicken?
Pan-sauced chicken is chicken cooked in a pan and finished with a sauce, often using the browned juices left behind. It is a flexible home-style preparation rather than one fixed regional recipe, so the sauce can vary with the cook and the ingredients available.
Serve it as a main course with rice, potatoes, bread or vegetables; a crisp salad also balances a richer sauce. The chicken stays tender when it is not overcooked, while the sauce brings moisture and flavour to the plate. It is a protein-rich choice, with 24.8 g of protein per 100 g. For a lighter version, use a modest amount of oil and build flavour with herbs, spices and the pan juices.
How Nutritious Is Pan-sauced chicken?
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-sauced 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-sauced chicken Contain Allergens?
No known major allergens
Which Diets Is Pan-sauced 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-sauced chicken Fat Profile
SATURATED
2.03g
MONOUNSATURATED
4.53g
POLYUNSATURATED
1.77g
Omega 6:3 ratio 19.8:1
Above the ideal 4:1 (19.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.