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Sauced Oil-Free Fried Chicken Breast Calories
High-protein chicken breast prepared without added oil
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sauced Oil-Free Fried Chicken Breast (150 g) has 227 calories. That works out to 151 calories per 100 g. It contains 6.1 g of carbs, 41.7 g of protein, 4.1 g of fat and 0.9 g of fiber. Its 18.6 mg of B3 covers 116% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Sauced Oil-Free Fried Chicken Breast Nutrition Facts
Selected: 1 piece (medium) · 150 g
227
KCAL / 150G
Carbs
6.1g
· 2% DV
Protein
41.7g
· 83% DV
Fat
4.1g
· 5% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 73% · Fat 16%
Sauced Oil-Free Fried Chicken Breast nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 227 kcal | |
| Total fat | 4.1 g | 5% |
| Saturated fat | 1.11 g | 6% |
| Trans fat | 0 g | |
| Sodium | 465 mg | 20% |
| Total carbohydrate | 6.1 g | 2% |
| Fiber | 0.9 g | 3% |
| Protein | 41.7 g | 83% |
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 Sauced Oil-Free Fried Chicken Breast?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 227 kcal |
| 1 piece (small) | 90 g | 136 kcal |
| 100 g | 100 g | 151 kcal |
| 1 serving (small) | 120 g | 181 kcal |
| 1 cup (diced) | 140 g | 211 kcal |
| 1 serving (medium) | 180 g | 272 kcal |
| 1 piece (large) | 220 g | 332 kcal |
| 1 serving (large) | 250 g | 378 kcal |
Calculated from 151 calories per 100 g.
Frequently Asked Questions About Sauced Oil-Free Fried Chicken Breast
How do you make sauced oil-free fried chicken breast at home?
Sauced oil-free fried chicken breast can be made in a nonstick skillet or air fryer without adding oil. Season the chicken, cook it through, then add or brush on the sauce near the end so it does not scorch.
How do you keep sauced oil-free fried chicken breast from drying out?
Cook sauced oil-free fried chicken breast only until done, since lean breast meat dries out quickly when overcooked. Cut pieces to an even thickness and let them rest briefly before slicing so the juices do not run out immediately.
What sauce works best with sauced oil-free fried chicken breast?
A tangy yogurt, tomato, lemon-herb, or mustard-based sauce pairs well with sauced oil-free fried chicken breast. Add thick or sweet sauces near the end of cooking; they can burn if left against a hot pan for too long.
Can you make sauced oil-free fried chicken breast in an air fryer?
Yes, sauced oil-free fried chicken breast can be cooked in an air fryer. Arrange the pieces in a single layer and apply the sauce toward the end, especially if it contains sugar, to limit burning and keep the coating from becoming sticky.
Is sauced oil-free fried chicken breast actually fried?
It is pan-fried or air-fried without added oil, rather than deep-fried. A hot nonstick surface cooks the chicken directly, while the sauce supplies flavor; the result will not have the same crisp, oily crust as deep-fried chicken.
Should you marinate sauced oil-free fried chicken breast before cooking?
No, marinating sauced oil-free fried chicken breast is optional, but a short marinade can add flavor. Pat off excess liquid before cooking so the chicken browns instead of steaming, then finish with fresh sauce if desired.
What should you serve with sauced oil-free fried chicken breast?
Sauced oil-free fried chicken breast goes well with roasted vegetables, a grain bowl, potatoes, or a crisp salad. Choose sides that complement the sauce—for example, simple greens with a rich sauce or rice with a spicy one.
How long does sauced oil-free fried chicken breast last in the fridge?
Sauced oil-free fried chicken breast keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after the meal, and reheat only the portion you plan to eat so the chicken is not repeatedly warmed and dried out.
Can you freeze sauced oil-free fried chicken breast?
Yes, sauced oil-free fried chicken breast freezes well when packed in airtight portions after cooling. Thaw it in the refrigerator and reheat gently with a little of its sauce to help the lean meat stay moist.
How can you reheat sauced oil-free fried chicken breast without drying it out?
Reheat sauced oil-free fried chicken breast gently, covered, with a spoonful of sauce or water to retain moisture. A microwave or low oven works; avoid prolonged high heat, which can make the breast tough.
Sauced Oil-Free Fried Chicken Breast Vitamins & Minerals
Vitamins
B3
18.6mg · 116% DV
B6
0.92mg · 54% DV
B5
1.24mg · 25% DV
Biotin
6.3µg · 21% DV
Minerals
Selenium
37µg · 67% DV
Phosphorus
330mg · 47% DV
Sodium
465mg · 20% DV
Potassium ⭐
525mg · 15% DV
Sauced Oil-Free Fried Chicken Breast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sauced Oil-Free Fried Chicken Breast
To burn the 227 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 Sauced Oil-Free Fried Chicken Breast?
Sauced oil-free fried chicken breast is chicken breast cooked without added oil and served with a sauce. Chicken breast is a familiar, versatile cut used in home cooking and restaurant meals around the world; the sauce adds moisture and flavour to its lean meat.
The outside is lightly browned while the centre stays tender. Serve it for lunch or dinner with vegetables, salad, rice or potatoes, depending on local custom. It is high in protein and relatively low in fat, making it a useful centrepiece for a filling meal. For a lighter plate, choose a simple tomato-based or yoghurt-style sauce and add plenty of vegetables.
How Nutritious Is Sauced Oil-Free Fried Chicken Breast?
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 Sauced Oil-Free Fried Chicken Breast 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 Sauced Oil-Free Fried Chicken Breast Contain Allergens?
No known major allergens
Which Diets Is Sauced Oil-Free Fried Chicken Breast Good For?
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
✓ Suitable
Low FODMAP
— Not suitable
Sauced Oil-Free Fried Chicken Breast Fat Profile
SATURATED
1.11g
MONOUNSATURATED
1.47g
POLYUNSATURATED
0.78g
Omega 6:3 ratio 11.5:1
Above the ideal 4:1 (11.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.