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Chicken breast (pan-fried, no oil) Calories
Pan-fried chicken breast without oil: high protein, low fat, low carbohydrate.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Chicken breast (pan-fried, no oil) (120 g) has 180 calories. That works out to 150 calories per 100 g. It contains 0 g of carbs, 37.2 g of protein, 2.6 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.
Chicken breast (pan-fried, no oil) Nutrition Facts
Selected: 1 piece (medium) · 120 g
180
KCAL / 120G
Carbs
0g
· 0% DV
Protein
37.2g
· 74% DV
Fat
2.6g
· 3% 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 86% · Fat 14%
Chicken breast (pan-fried, no oil) nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 60 mg | 3% |
| 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 Chicken breast (pan-fried, no oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 180 kcal |
| 1 slice (thin) | 40 g | 60 kcal |
| 1 slice (thick) | 60 g | 90 kcal |
| 1 piece (small) | 80 g | 120 kcal |
| 100 g | 100 g | 150 kcal |
| 1 serving (medium) | 100 g | 150 kcal |
| 1 serving (large) | 150 g | 225 kcal |
| 1 piece (large) | 180 g | 270 kcal |
| 2 piece (double) | 240 g | 360 kcal |
Calculated from 150 calories per 100 g.
Frequently Asked Questions About Chicken breast (pan-fried, no oil)
How do you pan-fry chicken breast without oil?
You can pan-fry chicken breast without oil in a well-heated nonstick pan. Pat the meat dry first and leave space between pieces so they brown rather than steam in their own moisture.
How do you stop pan-fried chicken breast from turning tough?
Chicken breast often turns tough when it is overcooked. Pound thicker areas to an even thickness, use moderate heat, and take it off the pan as soon as its thickest part reaches 165°F (74°C).
Should you wash chicken breast before cooking it?
No, do not rinse raw chicken breast. Water can splash bacteria onto the sink, counters, and utensils; cooking the chicken thoroughly is the safe step, followed by cleaning anything that touched it.
How can you tell when chicken breast is fully cooked?
The reliable way to check chicken breast is with a food thermometer: the thickest part should reach 165°F (74°C). Color alone is not a dependable test, since cooked chicken can still look slightly pink in some circumstances.
How long does cooked chicken breast keep in the fridge?
Cooked chicken breast keeps for 3–4 days in a refrigerator at 40°F (4°C) or colder. Refrigerate it in a covered container promptly rather than leaving it at room temperature for an extended time.
Can you freeze cooked chicken breast?
Yes, cooked chicken breast freezes well when sealed in an airtight container or freezer bag. Thaw it in the refrigerator and use it within a few days; avoid thawing it on the counter.
Is chicken breast a good food for weight loss?
Chicken breast can fit a weight-loss meal because its protein can help make a meal satisfying. Pair it with vegetables and a portion of whole grains or another filling side, rather than relying on chicken alone.
Is chicken breast good for building muscle?
Yes, chicken breast provides protein that supports muscle repair and growth. It works best as part of a routine that also includes resistance training and enough total food and protein throughout the day.
Can you meal-prep chicken breast without it drying out?
Yes. Cook chicken breast just until safely done, let it rest, and store portions in airtight containers with their juices. Reheat gently with a splash of water or broth to help keep the meat moist.
What can you serve with pan-fried chicken breast?
Pan-fried chicken breast goes well with roasted or steamed vegetables, potatoes, rice, or a fresh salad. Add a sauce such as lemon-yogurt dressing or salsa if you want extra moisture without relying on oil in the pan.
Chicken breast (pan-fried, no oil) Vitamins & Minerals
Vitamins
B3
16.44mg · 103% DV
B6
0.72mg · 42% DV
B5
1.2mg · 24% DV
Biotin
6µg · 20% DV
Minerals
Phosphorus
264mg · 38% DV
Selenium
20µg · 36% DV
Potassium ⭐
396mg · 12% DV
Zinc
1.2mg · 11% DV
Sodium
60mg · 3% DV
Chicken breast (pan-fried, no oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chicken breast (pan-fried, no oil)
To burn the 180 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 Chicken breast (pan-fried, no oil)?
Chicken breast (pan-fried, no oil) is boneless chicken cooked in a hot pan without added oil. The mild-flavoured cut is common in everyday home cooking and works well with seasonings from many cuisines, so it can be served in a range of ways rather than belonging to one particular regional dish.
A good sear gives it a lightly browned outside while the centre stays tender and juicy. Serve it with vegetables, salad or grains, or slice leftovers into a sandwich or wrap. It is a high-protein, low-fat choice, with 31 g of protein per 100 g. Since lean breast meat can dry out quickly, take it off the heat as soon as it is cooked through; herbs, spices or a squeeze of lemon add flavour without needing a rich sauce.
How Nutritious Is Chicken breast (pan-fried, no oil)?
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 Chicken breast (pan-fried, no oil) 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 Chicken breast (pan-fried, no oil) Contain Allergens?
No known major allergens
Which Diets Is Chicken breast (pan-fried, no oil) 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
Chicken breast (pan-fried, no oil) Fat Profile
SATURATED
0.72g
MONOUNSATURATED
0.84g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.