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Chicken breast (pan-fried) Calories
Chicken breast (pan-fried)
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Chicken breast (pan-fried) (120 g) has 210 calories. That works out to 175 calories per 100 g. It contains 0 g of carbs, 33 g of protein, 7.4 g of fat and 0 g of fiber. Its 16.2 mg of B3 covers 101% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
What is Chicken breast (pan-fried)?
Pan-fried chicken breast is a simple preparation of boneless chicken breast cooked in a skillet, often with a little oil and basic seasoning. It has no single place of origin, and the method is common in home kitchens around the world. A good sear adds savoury, golden patches, while the centre stays tender if it is not overcooked. Serve it as a main with vegetables, salad, rice or potatoes; sliced leftovers also work well in sandwiches, wraps and grain bowls.
It is a protein-focused choice with no carbohydrates, and provides 27.5 g of protein per 100 g. The amount of oil used affects how rich the finished dish is. For a lighter meal, use just enough oil to coat the pan and pair the chicken with vegetables or a fresh salad.
Chicken breast (pan-fried) Nutrition Facts
Selected: 100 g
175
KCAL / 100G
Carbs
0g
· 0% DV
Protein
27.5g
· 55% DV
Fat
6.2g
· 8% 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 66% · Fat 34%
Chicken breast (pan-fried) Vitamins & Minerals
Vitamins
B3
13.5mg · 84% DV
B6
0.7mg · 41% DV
B5
1.1mg · 22% DV
B12
0.3µg · 13% DV
Minerals
Selenium
23µg · 42% DV
Phosphorus
210mg · 30% DV
Potassium ⭐
330mg · 10% DV
Zinc
1mg · 9% DV
How Nutritious Is Chicken breast (pan-fried)?
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.
Chicken breast (pan-fried) 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)
To burn the 175 calories in 100 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.
Is Chicken breast (pan-fried) 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) Contain Allergens?
No known major allergens
Which Diets Is Chicken breast (pan-fried) 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) Fat Profile
SATURATED
1.6g
MONOUNSATURATED
2.1g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
Compare Chicken breast (pan-fried)
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Frequently Asked Questions About Chicken breast (pan-fried)
How do you keep pan-fried chicken breast juicy?
To keep pan-fried chicken breast juicy, make the meat an even thickness and avoid cooking it longer than necessary. Sear it in a preheated pan, finish over moderate heat, and let it rest briefly before slicing so the juices do not run out immediately.
How long should you cook pan-fried chicken breast?
Pan-fried chicken breast needs enough time for its thickest part to reach 165°F (74°C); cooking time varies with thickness and the pan. A food thermometer is more reliable than timing alone, and the meat should be opaque throughout before serving.
Why does pan-fried chicken breast stick to the pan?
Pan-fried chicken breast often sticks when the pan is not hot enough, the surface is wet, or the meat is turned too soon. Pat the chicken dry, preheat the pan with a thin film of oil, and wait until it releases easily before flipping.
Should you pound pan-fried chicken breast before cooking?
Yes, gently flattening pan-fried chicken breast to an even thickness helps it cook evenly. Place it between sheets of parchment or plastic wrap and use the flat side of a mallet; avoid pounding it so thin that it becomes fragile or dries out quickly.
What is the best way to season pan-fried chicken breast?
Salt and black pepper are a reliable starting point for pan-fried chicken breast. Garlic powder, paprika, dried herbs, or lemon zest add flavor too; season both sides just before cooking, and avoid adding delicate herbs too early because they can scorch in the pan.
Can you cook pan-fried chicken breast from frozen?
It is safer and easier to thaw pan-fried chicken breast’s raw chicken fully in the refrigerator before cooking. A frozen piece can brown outside before the center cooks through, so do not rely on color alone; verify the thickest part reaches 165°F (74°C).
Is pan-fried chicken breast healthier than deep-fried chicken?
Pan-fried chicken breast is generally a lighter choice than deep-fried chicken because it is cooked with a smaller amount of oil and usually has no breading. The final dish still depends on the amount of oil and any sauces or toppings added.
How do you reheat pan-fried chicken breast without drying it out?
Reheat pan-fried chicken breast gently in a covered skillet with a splash of water or broth, turning it until hot throughout. A microwave also works if you cover the meat and use short bursts; avoid prolonged high heat, which makes the lean breast dry.
Can you freeze cooked pan-fried chicken breast?
Yes, cooked pan-fried chicken breast freezes well when sealed in an airtight freezer-safe container. Cool and pack it promptly, then thaw it in the refrigerator before reheating; freezing in individual portions makes it easier to use without repeatedly thawing the whole batch.
What goes well with pan-fried chicken breast?
Pan-fried chicken breast pairs well with roasted vegetables, potatoes, rice, or a crisp salad. For an easy meal, add a grain and a vegetable; a squeeze of lemon or a quick pan sauce also complements its browned surface without needing a heavy coating.
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Nutrition data compiled from USDA FoodData Central and scientific sources.