1 piece (medium) of Sauced Chicken (120 g) has 186 calories. That works out to 155 calories per 100 g. It contains 5 g of carbs, 22.2 g of protein, 8.5 g of fat and 0.4 g of fiber. Its 9.4 mg of B3 covers 59% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Sauced Chicken?

Sauced Chicken is a flexible, home-style dish of chicken pieces cooked in a savoury sauce; it has no single place of origin. The sauce might be tomato-based, spiced or made in another way, while breast gives a leaner, firmer bite and thigh tends to stay juicier.

The chicken is usually tender beneath its glossy coating, with the flavour shaped by the sauce. It is served around the world with rice, potatoes, bread or vegetables, and works just as well as a simple weeknight dinner as part of a larger meal. Chicken makes it a protein-rich choice, providing 18.5 g per 100 g. For a lighter plate, use a modest amount of sauce and pair it with vegetables rather than a rich side.

Sauced Chicken Nutrition Facts

Selected: 100 g

155

KCAL / 100G

Carbs

4.2g

· 2% DV

Protein

18.5g

· 37% DV

Fat

7.1g

· 9% 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 11% · Protein 48% · Fat 41%

Sauced Chicken Vitamins & Minerals

Vitamins

7.8mg · 49% DV

0.5mg · 29% DV

0.8mg · 16% DV

Biotin

4µg · 13% DV

Minerals

Selenium

13µg · 24% DV

Phosphorus

170mg · 24% DV

Sodium

320mg · 14% DV

Zinc

1mg · 9% DV

How Nutritious Is Sauced Chicken?

Nutrient density

Medium

55/ 100

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

54/ 100

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.

Sauced Chicken Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

1.5

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Sauced Chicken

To burn the 155 calories in 100 g:

🚶

38min

Walking (5 km/h)

🏃

16min

Running (8 km/h)

🚴

21min

Cycling

🏊

18min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Sauced Chicken Processed?

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.

Does Sauced Chicken Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is 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

Sauced Chicken Fat Profile

SATURATED

2.1g

MONOUNSATURATED

2.8g

POLYUNSATURATED

1.2g

⚖️

Omega 6:3 ratio 7.1:1

Above the ideal 4:1 (7.1:1).

Compare Sauced Chicken

🍗vs🥩

Sauced Chicken vs Ground Beef95 kcal fewer per 100 g

→🍗vs🍢

Sauced Chicken vs Chicken Skewer15 kcal more per 100 g

→🍗vs🥩

Sauced Chicken vs Sauteed Lamb75 kcal fewer per 100 g

→🍗vs🍗

Sauced Chicken vs Smoked Turkey45 kcal more per 100 g

→

Foods Similar to Sauced Chicken

🥩

Ground Beef

250 kcal

🍢

Chicken Skewer

140 kcal

🥩

Sauteed Lamb

230 kcal

🍗

Smoked Turkey

110 kcal

🥩

Beef Kavurma

230 kcal

🍆🍖

Meatballs with Eggplant Purée

155 kcal

🥩

Beef Cubed

250 kcal

🍗

Chicken (Sauteed)

165 kcal

Frequently Asked Questions About Sauced Chicken

How do you make sauced chicken?

Sauced chicken is made by cooking chicken pieces and coating them in a prepared sauce. Brown the chicken first, then add the sauce and simmer gently until the chicken is cooked through and the flavors come together.

What sauce goes best with sauced chicken?

Tomato, garlic, cream, soy, and barbecue sauces all work with sauced chicken. For a simple savory version, cook onion and garlic with stock and herbs; choose a sauce that complements what you plan to serve alongside it.

Is sauced chicken better with breast or thigh meat?

Sauced chicken works with either cut: breast cooks quickly and is leaner, while thighs stay juicier and handle longer simmering well. If using breast, avoid prolonged cooking so it does not become dry.

How do you stop sauced chicken from drying out?

To keep sauced chicken moist, avoid overcooking it and cut the pieces to a similar size. Brown the chicken briefly, then finish cooking it gently in the sauce; very small pieces can dry out before the sauce thickens.

How can you thicken the sauce for sauced chicken?

You can thicken sauced chicken sauce by simmering it uncovered until some liquid evaporates. For a quicker fix, stir in a little cornstarch mixed with cold water, then simmer until the sauce is glossy and thickened.

What should you serve with sauced chicken?

Sauced chicken pairs well with rice, mashed potatoes, pasta, or crusty bread, which can soak up the sauce. Serve it with steamed vegetables or a crisp salad to add freshness and balance to the plate.

Can you make sauced chicken in a slow cooker?

Yes, sauced chicken can be made in a slow cooker. Add the chicken and sauce, then cook until the chicken is tender and fully cooked; use less liquid than for stovetop cooking because little moisture evaporates in a covered cooker.

How long do sauced chicken leftovers last in the fridge?

Sauced chicken leftovers generally keep for three to four days in the refrigerator when stored promptly in a covered container. Reheat only the portion you plan to eat, and make sure the chicken and sauce are steaming hot throughout.

Can you freeze sauced chicken?

Yes, sauced chicken freezes well in an airtight, freezer-safe container. Let it cool before freezing, thaw it in the refrigerator, and reheat it thoroughly; a little added water or stock can loosen the sauce if it thickens.

Can sauced chicken fit into a weight-loss diet?

Sauced chicken can fit into a weight-loss diet when it is cooked without deep-frying and served with vegetables. Creamy or sweet sauces can add richness, so use a moderate amount and keep the serving balanced with filling sides.

Have another question about Sauced Chicken?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026