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Air-fried chicken fillet Calories
High-protein, low-carb air-fried chicken fillet
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Air-fried chicken fillet (120 g) has 198 calories. That works out to 165 calories per 100 g. It contains 0 g of carbs, 37.2 g of protein, 4.3 g of fat and 0 g of fiber. Its 16.4 mg of B3 covers 103% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Air-fried chicken fillet Nutrition Facts
Selected: 1 piece (medium) · 120 g
198
KCAL / 120G
Carbs
0g
· 0% DV
Protein
37.2g
· 74% DV
Fat
4.3g
· 6% 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 79% · Fat 21%
Air-fried chicken fillet nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 1.2 g | 6% |
| Trans fat | 0.02 g | |
| Sodium | 89 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 37.2 g | 74% |
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 Air-fried chicken fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 198 kcal |
| 1 cup (shredded) | 85 g | 140 kcal |
| 3 ounce (medium) | 85 g | 140 kcal |
| 1 piece (small) | 90 g | 149 kcal |
| 100 g | 100 g | 165 kcal |
| 1 cup (diced) | 140 g | 231 kcal |
| 1 serving (medium) | 150 g | 248 kcal |
| 1 piece (large) | 170 g | 281 kcal |
| 1 serving (large) | 220 g | 363 kcal |
Calculated from 165 calories per 100 g.
Frequently Asked Questions About Air-fried chicken fillet
How long does an air-fried chicken fillet take to cook?
An air-fried chicken fillet usually takes about 12–16 minutes at 180°C (350°F), depending on its thickness and your appliance. Turn it halfway through, and check that the thickest part reaches 74°C (165°F).
How do you keep an air-fried chicken fillet juicy?
To keep an air-fried chicken fillet juicy, use pieces of even thickness and avoid cooking them longer than needed. A brief marinade and a few minutes of resting after cooking help the meat stay tender.
Can you cook a frozen air-fried chicken fillet without thawing it?
Yes, you can cook a frozen chicken fillet in an air fryer, but it takes longer and may cook unevenly. For more reliable results, thaw it in the refrigerator first and check that the center reaches 74°C (165°F).
Should you flip an air-fried chicken fillet halfway through?
Yes, flipping an air-fried chicken fillet halfway through helps both sides brown more evenly. Leave space between pieces so hot air can circulate; a crowded basket can leave some areas pale or undercooked.
What is the best marinade for an air-fried chicken fillet?
A simple marinade for an air-fried chicken fillet can combine olive oil, lemon juice or yogurt with herbs and spices. Marinate the raw chicken in the refrigerator, and discard marinade that touched it unless you cook it thoroughly.
Do you need to wash chicken before air-frying a chicken fillet?
No, do not wash chicken before air-frying a chicken fillet. Rinsing can spread bacteria through splashes onto nearby surfaces; cook the chicken directly and clean any utensils or surfaces that touched it.
How can you tell when an air-fried chicken fillet is fully cooked?
An air-fried chicken fillet is safely cooked when its thickest part reaches 74°C (165°F) on a food thermometer. Without one, cut into the center: the meat should be opaque, with no raw-looking pink areas.
Does an air-fried chicken fillet need oil?
No, an air-fried chicken fillet does not need oil to cook. A light coating can help seasonings stick and encourage browning, but the air fryer can cook a plain fillet without adding oil.
How should you reheat an air-fried chicken fillet without drying it out?
Reheat an air-fried chicken fillet briefly at a moderate temperature, adding a little moisture or covering it loosely to limit drying. Heat it until steaming hot throughout, and avoid repeated reheating.
What goes well with an air-fried chicken fillet?
An air-fried chicken fillet pairs well with roasted vegetables, a crisp salad, potatoes, or rice. For a quick sandwich, slice it into a roll with lettuce and a yogurt- or mustard-based sauce.
Air-fried chicken fillet Vitamins & Minerals
Vitamins
B3
16.44mg · 103% DV
B6
0.72mg · 42% DV
B5
1.32mg · 26% DV
Biotin
4.8µg · 16% DV
Minerals
Selenium
33µg · 60% DV
Phosphorus
264mg · 38% DV
Zinc
1.2mg · 11% DV
Potassium ⭐
307mg · 9% DV
Sodium
89mg · 4% DV
Air-fried chicken fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Air-fried chicken fillet
To burn the 198 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 Air-fried chicken fillet?
Air-fried chicken fillet is usually a boneless breast portion seasoned and cooked in an air fryer, where circulating hot air browns the outside without deep-frying. Common seasonings include pepper, garlic, paprika and herbs; a little oil is optional. The cooking time depends on the thickness of the piece, and keeping an eye on it helps prevent the lean meat from drying out.
It works well as a straightforward lunch or dinner with vegetables, salad or grains, and sliced leftovers can go into wraps, sandwiches or meal-prep bowls. With 31 g of protein and no carbohydrates per 100 g, it is a protein-forward choice for low-carb meals. Pair it with vegetables and a satisfying side, or use minimal added oil for a lighter plate.
How Nutritious Is Air-fried chicken fillet?
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 Air-fried chicken fillet 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 Air-fried chicken fillet Contain Allergens?
No known major allergens
Which Diets Is Air-fried chicken fillet 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
Air-fried chicken fillet Fat Profile
SATURATED
1.2g
MONOUNSATURATED
1.44g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 9.6:1
Above the ideal 4:1 (9.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.