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Pan-Steamed Chicken Calories
Lean, high-protein chicken when cooked without added oil.
CALORIES
GI
POTASSIUM
FIBER
Pan-Steamed Chicken Nutrition Facts
Selected: 100 g
165
KCAL / 100G
Carbs
0g
· 0%
Protein
31g
· 79%
Fat
3.6g
· 21%
Fiber
0g
Pan-Steamed Chicken Vitamins & Minerals
Vitamins
B3
13.7mg · 86% DV
B6
0.6mg · 35% DV
B5
1mg · 20% DV
B2
0.1mg · 8% DV
Minerals
Selenium
27.6µg · 50% DV
Phosphorus
228mg · 33% DV
Zinc
1mg · 9% DV
Potassium ⭐
256mg · 8% DV
Pan-Steamed Chicken Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Pan-Steamed 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-Steamed Chicken Contain Allergens?
No known major allergens
Which Diets Is Pan-Steamed 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-Steamed Chicken Fat Profile
SATURATED
1.01g
MONOUNSATURATED
1.2g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
Foods Similar to Pan-Steamed Chicken
Pan-Steamed Chicken — Frequently Asked Questions
Why does pan-steamed chicken turn out dry?
Overcooking is the most common cause. Cook it covered over low to medium heat and let it rest for a few minutes after cooking to help it retain moisture.
Is chicken breast or thigh better for pan-steaming?
Breast cooks quickly but dries out more easily. Thigh meat is more forgiving in a covered, moist-heat pan method and usually stays juicier.
Do I need to add water when pan-steaming chicken?
Often, the chicken, vegetables, and covered pan create enough steam on their own. If the pan becomes dry, add a small splash of hot water or unsalted stock; too much liquid can make the chicken taste boiled.
Should chicken be marinated before pan-steaming?
Marinating is optional, but a short marinade with yogurt, lemon, olive oil, garlic, or spices can add flavor. Avoid leaving chicken in a strongly acidic marinade for too long, as it can affect the surface texture.
What vegetables go well with pan-steamed chicken?
Onion, garlic, mushrooms, zucchini, peppers, and tomatoes work especially well because they add flavor and release moisture as they cook. Serve with a salad, yogurt-based side, or a grain if you want a more complete meal.
How can I tell when pan-steamed chicken is safely cooked?
The most reliable method is to check that the thickest part reaches 74°C (165°F). Without a thermometer, the meat should no longer be pink and its juices should run clear, but a thermometer is safer.
How long does cooked pan-steamed chicken keep in the refrigerator?
Refrigerate it in a covered container within two hours of cooking and use it within 3 to 4 days. Reheat it thoroughly and avoid repeatedly cooling and reheating the same portion.
Can pan-steamed chicken be frozen?
Yes. Cool it fully, divide it into portions, and freeze in airtight containers or freezer bags; thaw it in the refrigerator rather than on the counter.
Is pan-steamed chicken a good choice after a workout?
Yes, its protein content makes it a practical option for supporting muscle repair after exercise. After a long or intense session, adding a carbohydrate food such as potatoes, rice, bulgur, or fruit can also help replenish energy stores.
Is pan-steamed chicken healthier if no oil is used?
Not necessarily. A small amount of olive oil can improve flavor and help the body use certain fat-soluble compounds in vegetables; the overall amount and type of added fat matter most.
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Nutrition data compiled from USDA FoodData Central and scientific sources.