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High-protein baked chicken
CALORIES
GI
POTASSIUM
FIBER
Selected: 100 g
225
KCAL / 100G
Carbs
12.4g
· 22%
Protein
25.1g
· 45%
Fat
8.4g
· 33%
Fiber
0.7g
Vitamins
B3
10.8mg · 68% DV
B6
0.48mg · 28% DV
B5
1.05mg · 21% DV
Biotin
4.1µg · 14% DV
Minerals
Selenium
25.4µg · 46% DV
Phosphorus
221mg · 32% DV
Sodium
430mg · 19% DV
Zinc
1mg · 9% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.75g
MONOUNSATURATED
3.35g
POLYUNSATURATED
1.65g
Omega 6:3 ratio 31:1
Above the ideal 4:1 (31:1).
Yes. The panko coating, egg wash, and seasonings—and often added ingredients in ready-made versions—mean it is generally classified as processed. Making it at home with simple ingredients gives you more control over the recipe.
The coating can stay soft if the oven is not fully preheated, the pieces are crowded, or the crumbs have no contact with oil. Leave space between pieces and lightly coat the panko with oil before baking.
Coating is less likely to stick when the chicken is wet or when the flour, egg, and panko layers are not properly applied. Pat the chicken dry and let the coated pieces rest briefly before baking.
The thickest part should be fully cooked with no raw-looking or pink center. For the most reliable check, use a food thermometer and confirm the center reaches at least 74°C (165°F).
A leafy salad, roasted vegetables, or a yogurt-based side balances the savory, crunchy coating. Lemon, herbs, and lighter sauces also complement it without weighing down the dish.
Baking usually requires less added oil than deep-frying. The overall result still depends on the amount of oil, serving size, and whether the product includes salty sauces or added ingredients.
It can work well as part of a protein-containing meal after exercise. Right before training, the coating and fat may feel heavy for some people, so a smaller serving or a plainer option may be more comfortable.
Yes, if it has been stored safely in the refrigerator, it can be reheated until hot throughout. An oven or air fryer will restore crispness better than a microwave, and it is best not to reheat it repeatedly.
Cool it promptly rather than leaving it at room temperature for long, then refrigerate it in a shallow container. Let excess steam escape before sealing to help prevent the coating from becoming soggy.
Traditional versions are not suitable because panko is typically wheat-based and the coating commonly contains egg. Gluten-free crumbs and an egg-free binder are alternatives, but cross-contact should be checked carefully, especially in prepared products.
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Nutrition data compiled from USDA FoodData Central and scientific sources.