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Sauced pan-cooked chicken breast Calories
High in protein, moderate sodium due to sauce
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sauced pan-cooked chicken breast (140 g) has 241 calories. That works out to 172 calories per 100 g. It contains 4.5 g of carbs, 39.9 g of protein, 6.7 g of fat and 0.3 g of fiber. Its 17.4 mg of B3 covers 109% of the Daily Value. Its glycemic index is 8 (low), so it raises blood sugar slowly.
Sauced pan-cooked chicken breast Nutrition Facts
Selected: 1 piece (medium) · 140 g
241
KCAL / 140G
Carbs
4.5g
· 2% DV
Protein
39.9g
· 80% DV
Fat
6.7g
· 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 8% · Protein 67% · Fat 25%
Sauced pan-cooked chicken breast nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 241 kcal | |
| Total fat | 6.7 g | 9% |
| Saturated fat | 1.68 g | 8% |
| Trans fat | 0.03 g | |
| Sodium | 434 mg | 19% |
| Total carbohydrate | 4.5 g | 2% |
| Fiber | 0.3 g | 1% |
| Protein | 39.9 g | 80% |
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 pan-cooked chicken breast?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 241 kcal |
| 1 ounce (mini) | 28 g | 48 kcal |
| 1 piece (small) | 90 g | 155 kcal |
| 100 g | 100 g | 172 kcal |
| 1 serving (half) | 120 g | 206 kcal |
| 1 cup (shredded) | 130 g | 224 kcal |
| 1 cup (diced) | 150 g | 258 kcal |
| 1 piece (large) | 200 g | 344 kcal |
| 1 serving (double) | 240 g | 413 kcal |
Calculated from 172 calories per 100 g.
Frequently Asked Questions About Sauced pan-cooked chicken breast
How do you make sauced pan-cooked chicken breast?
To make sauced pan-cooked chicken breast, cook evenly sized pieces in a hot pan until nearly done, then add the sauce and simmer briefly. Check that the thickest part is fully cooked before serving; the sauce itself does not confirm doneness.
How do you keep sauced pan-cooked chicken breast from drying out?
Keep sauced pan-cooked chicken breast juicy by slicing it to an even thickness and avoiding prolonged cooking. Add the sauce near the end and let the chicken finish cooking in it; this helps retain moisture without overcooking the breast.
What sauces go well with sauced pan-cooked chicken breast?
Sauced pan-cooked chicken breast works with tomato, cream, mustard, lemon, or herb-based sauces. The sauce can vary by recipe, so add it after the chicken has started cooking and simmer briefly to coat the meat without reducing it too much.
How can you tell when sauced pan-cooked chicken breast is done?
Sauced pan-cooked chicken breast is done when the thickest part is opaque with no pink center; a food thermometer should read 165°F (74°C). Do not judge doneness by the sauce’s color, since sauce can look cooked before the chicken is safe.
What should you serve with sauced pan-cooked chicken breast?
Serve sauced pan-cooked chicken breast with rice, potatoes, pasta, or vegetables. A simple side lets the sauce stand out, while a green salad makes the meal feel lighter; spoon any pan sauce over the side if it suits the dish.
How long does sauced pan-cooked chicken breast last in the fridge?
Sauced pan-cooked chicken breast keeps for three to four days in the refrigerator when stored in a covered container. Refrigerate it within two hours of cooking, and discard any portion left out longer rather than relying on its smell.
Can you reheat sauced pan-cooked chicken breast?
Yes, reheat sauced pan-cooked chicken breast until it is steaming hot throughout. A covered pan over low heat helps prevent drying; stir or turn the pieces so they warm evenly, adding a splash of water if the sauce has thickened.
Can you freeze sauced pan-cooked chicken breast?
Yes, sauced pan-cooked chicken breast can be frozen in an airtight container once cooled. Thaw it in the refrigerator and reheat it until hot throughout; cream-based sauces may separate or change texture after freezing.
Why is sauced pan-cooked chicken breast tough?
Sauced pan-cooked chicken breast usually turns tough because it was cooked too long or the pieces were uneven in thickness. Cut the breast evenly and remove it from the heat as soon as it is safely cooked, rather than simmering it in sauce for a long time.
Is sauced pan-cooked chicken breast high in sodium?
Sauced pan-cooked chicken breast can contain a moderate amount of sodium because the sauce may include salt or salty condiments. The amount varies with the recipe; use less added salt and choose a lighter-handed sauce if you are watching sodium.
Sauced pan-cooked chicken breast Vitamins & Minerals
Vitamins
B3
17.36mg · 109% DV
B6
0.87mg · 51% DV
B5
1.47mg · 29% DV
Biotin
7µg · 23% DV
Minerals
Selenium
34µg · 62% DV
Phosphorus
329mg · 47% DV
Sodium
434mg · 19% DV
Potassium ⭐
483mg · 14% DV
Sauced pan-cooked chicken breast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sauced pan-cooked chicken breast
To burn the 241 calories in 1 piece (medium) (140 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 pan-cooked chicken breast?
Sauced pan-cooked chicken breast is made by cooking chicken breast in a pan and serving it with a sauce, which might be tomato-based, creamy or simply seasoned. It is a flexible home-cooked dish rather than one tied to a single regional tradition, and the sauce varies with the cook and local ingredients.
The chicken is lean and mild, while the sauce adds moisture and flavour. It works well for lunch or dinner with rice, potatoes, grains or a fresh salad. This is a protein-rich choice with relatively few carbohydrates; the sauce can contribute a moderate amount of sodium. For a lighter meal, use a tomato-based sauce and add vegetables rather than relying on a rich sauce or a heavy side.
How Nutritious Is Sauced pan-cooked 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 pan-cooked 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 pan-cooked chicken breast Contain Allergens?
No known major allergens
Which Diets Is Sauced pan-cooked chicken breast 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
— Not suitable
Low FODMAP
— Not suitable
Sauced pan-cooked chicken breast Fat Profile
SATURATED
1.68g
MONOUNSATURATED
2.38g
POLYUNSATURATED
1.26g
Omega 6:3 ratio 16.4:1
Above the ideal 4:1 (16.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.