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Raw pan-grilled chicken Calories
High protein, low fat, uncooked
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Raw pan-grilled chicken (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 0 g of carbs, 27.7 g of protein, 1.4 g of fat and 0 g of fiber. Its 12.6 mg of B3 covers 79% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Raw pan-grilled chicken Nutrition Facts
Selected: 1 piece (medium) · 120 g
132
KCAL / 120G
Carbs
0g
· 0% DV
Protein
27.7g
· 55% DV
Fat
1.4g
· 2% 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 90% · Fat 10%
Raw pan-grilled chicken nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 54 mg | 2% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 27.7 g | 55% |
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 Raw pan-grilled chicken?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 132 kcal |
| 1 slice (thin) | 60 g | 66 kcal |
| 1 piece (small) | 80 g | 88 kcal |
| 1 slice (thick) | 90 g | 99 kcal |
| 100 g | 100 g | 110 kcal |
| 1 cup (chopped) | 140 g | 154 kcal |
| 1 serving (medium) | 150 g | 165 kcal |
| 1 piece (large) | 180 g | 198 kcal |
| 2 piece (double) | 240 g | 264 kcal |
| 1 serving (large) | 250 g | 275 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Raw pan-grilled chicken
Can you eat raw pan-grilled chicken?
No, raw pan-grilled chicken is not safe to eat. Raw chicken can carry bacteria such as Salmonella and Campylobacter, which cooking destroys. Cook it until the thickest part reaches 165°F (74°C), rather than relying on a browned surface.
What should you do after eating raw pan-grilled chicken?
If you have eaten raw pan-grilled chicken, watch for diarrhea, fever, stomach cramps, or vomiting; symptoms may take time to appear. Seek medical care for severe symptoms, bloody diarrhea, or signs of dehydration, especially if you are at higher risk.
How do you cook raw pan-grilled chicken safely in a pan?
Cook raw pan-grilled chicken until its thickest part reaches 165°F (74°C), checking with a food thermometer. Browning alone does not prove it is done. Keep raw-chicken utensils and plates separate from the cooked chicken.
Should you wash raw pan-grilled chicken before cooking?
No, do not wash raw pan-grilled chicken. Rinsing does not remove dangerous bacteria and can splash them onto the sink, counters, and nearby food. Cook the chicken directly, then wash your hands and clean any surfaces it touched.
How long does raw pan-grilled chicken keep in the fridge?
Keep raw pan-grilled chicken covered on the lowest refrigerator shelf and cook it within 1–2 days. This helps prevent its juices from dripping onto other foods. Refrigerate it promptly instead of leaving it at room temperature.
What is the safest way to thaw raw pan-grilled chicken?
Thaw raw pan-grilled chicken in the refrigerator in a leakproof container. For faster thawing, use cold water and cook it immediately afterward. Do not leave it on the counter to thaw, where the surface can warm while the middle stays frozen.
Can you reuse the marinade from raw pan-grilled chicken?
Do not pour marinade that touched raw pan-grilled chicken over cooked food unless you first bring it to a boil. The safer option is to set aside a clean portion before adding the raw chicken.
How can you tell if raw pan-grilled chicken has gone bad?
A sour or unpleasant smell, a sticky or slimy feel, or unusual discoloration can indicate that raw pan-grilled chicken has spoiled. Normal appearance or smell cannot guarantee safety, so consider how long it has been refrigerated as well.
Why does raw pan-grilled chicken turn out dry?
Raw pan-grilled chicken usually turns dry when it is cooked too long or over excessive heat. Make pieces evenly thick, preheat the pan, and use a thermometer so you can stop cooking as soon as the chicken reaches a safe temperature.
How do you prevent cross-contamination when handling raw pan-grilled chicken?
Keep raw pan-grilled chicken and its juices away from ready-to-eat foods. Use a separate cutting board and knife, wash your hands with soap after handling it, and clean the counter before preparing other ingredients.
Raw pan-grilled chicken Vitamins & Minerals
Vitamins
B3
12.6mg · 79% DV
B6
0.72mg · 42% DV
B5
1.08mg · 22% DV
B12
0.36µg · 15% DV
Minerals
Phosphorus
240mg · 34% DV
Selenium
16µg · 29% DV
Potassium ⭐
396mg · 12% DV
Zinc
0.96mg · 9% DV
Sodium
54mg · 2% DV
Raw pan-grilled chicken Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw pan-grilled chicken
To burn the 132 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 Raw pan-grilled chicken?
Raw pan-grilled chicken refers to uncooked chicken prepared for cooking in a pan, rather than a finished grilled dish. It has a mild flavour before seasoning; once cooked through, it takes well to herbs, spices and marinades. In Turkey, pan-cooked chicken is commonly served at home with rice, salad or vegetables, while English-speaking cooks may pair it with potatoes, grains or a simple green salad. It should not be tasted or served raw.
Before cooking, it is a lean, protein-rich choice: per 100 g it provides 23.1 g of protein and 1.2 g of fat. For a lighter meal, cook it with little added oil and add vegetables. Keep raw chicken and its juices separate from ready-to-eat foods, clean any surfaces it touches, and cook the meat all the way through.
How Nutritious Is Raw pan-grilled 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 Raw pan-grilled chicken Processed?
NOVA 1
Unprocessed
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 Raw pan-grilled chicken Contain Allergens?
No known major allergens
Which Diets Is Raw pan-grilled 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
Raw pan-grilled chicken Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.36g
POLYUNSATURATED
0.36g
Omega 6:3 ratio 7.5:1
Above the ideal 4:1 (7.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.