1 piece (medium) of Chicken breast pan-cooked (no oil) (120 g) has 144 calories. That works out to 120 calories per 100 g. It contains 0 g of carbs, 28.2 g of protein, 2.5 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.

What is Chicken breast pan-cooked (no oil)?

Chicken breast pan-cooked without oil is made by cooking boneless chicken breast pieces in a hot pan without added oil. The surface can turn lightly golden while the centre stays pale and fibrous; using evenly sized pieces helps them cook through without drying out.

It works well sliced over salads or vegetables, served with rice or potatoes, or tucked into a sandwich or wrap. It is a lean, protein-rich choice, with 23.5 g of protein per 100 g. For a juicier result, let the chicken rest briefly after cooking, and pair it with lemon, herbs or a yoghurt-based sauce. You can also season it before cooking to add flavour without relying on extra fat.

Chicken breast pan-cooked (no oil) Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

· 0% DV

Protein

23.5g

· 47% DV

Fat

2.1g

· 3% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 0% · Protein 83% · Fat 17%

Chicken breast pan-cooked (no oil) Vitamins & Minerals

Vitamins

13.7mg · 86% DV

0.7mg · 41% DV

1.1mg · 22% DV

B12

0.3µg · 13% DV

Minerals

Selenium

19µg · 35% DV

Phosphorus

210mg · 30% DV

Potassium ⭐

330mg · 10% DV

Zinc

1mg · 9% DV

How Nutritious Is Chicken breast pan-cooked (no oil)?

Nutrient density

High

70/ 100

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

58/ 100

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-cooked (no oil) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Chicken breast pan-cooked (no oil)

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

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-cooked (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-cooked (no oil) Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Chicken breast pan-cooked (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-cooked (no oil) Fat Profile

SATURATED

0.6g

MONOUNSATURATED

0.6g

POLYUNSATURATED

0.3g

⚖️

Omega 6:3 ratio 5.5:1

Above the ideal 4:1 (5.5:1).

Compare Chicken breast pan-cooked (no oil)

🍗vs🥩

Chicken breast pan-cooked (no oil) vs Ground Beef130 kcal fewer per 100 g

→🍗vs🍢

Chicken breast pan-cooked (no oil) vs Chicken Skewer20 kcal fewer per 100 g

→🍗vs🥩

Chicken breast pan-cooked (no oil) vs Sauteed Lamb110 kcal fewer per 100 g

→🍗vs🍗

Chicken breast pan-cooked (no oil) vs Smoked Turkey10 kcal more per 100 g

→

Foods Similar to Chicken breast pan-cooked (no oil)

🥩

Ground Beef

250 kcal

🍢

Chicken Skewer

140 kcal

🥩

Sauteed Lamb

230 kcal

🍗

Smoked Turkey

110 kcal

🥩

Beef Kavurma

230 kcal

🍆🍖

Meatballs with Eggplant Purée

155 kcal

🥩

Beef Cubed

250 kcal

🍗

Chicken (Sauteed)

165 kcal

Frequently Asked Questions About Chicken breast pan-cooked (no oil)

How do you keep pan-cooked chicken breast without oil from drying out?

Cut the chicken breast into evenly thick pieces and cook it over medium heat rather than blasting it on high. Take it off the pan as soon as it is cooked through, then let it rest briefly before slicing so the juices are less likely to run out.

How can you tell when pan-cooked chicken breast without oil is done?

The safest check is an instant-read thermometer in the thickest part: it should reach 165°F (74°C). The meat should also be opaque throughout, but color alone is less reliable, especially with thick pieces.

How long does pan-cooked chicken breast without oil take to cook?

Cooking time varies with thickness, pan heat, and whether the breast is sliced or left whole. Thin pieces cook much faster than a thick breast; use a thermometer at the thickest point rather than relying on a fixed time.

How do you stop pan-cooked chicken breast without oil from sticking?

Use a clean nonstick or well-seasoned pan and let it heat before adding the chicken. Leave the pieces undisturbed until the underside has browned and releases easily; crowding the pan can make them steam and stick.

What seasonings work well on pan-cooked chicken breast without oil?

Black pepper, garlic, paprika, dried herbs, and lemon zest all work well on pan-cooked chicken breast without oil. Season before cooking, or add fresh lemon juice afterward; adding it at the end keeps its flavor bright.

Can you marinate pan-cooked chicken breast without oil?

Yes, marinating pan-cooked chicken breast without oil adds flavor and can help keep the surface moist. Marinate it in the refrigerator, and discard any marinade that touched raw chicken unless you boil it thoroughly before serving.

Can you cook pan-cooked chicken breast without oil from frozen?

It is better to thaw chicken breast in the refrigerator before pan-cooking it without oil. Frozen pieces can brown unevenly while the middle stays undercooked; thawing first makes it easier to cook evenly and check doneness.

How long does pan-cooked chicken breast without oil last in the fridge?

Store cooked chicken breast in a covered container in the refrigerator and eat it within 3–4 days. Refrigerate it promptly rather than leaving it out, and reheat leftovers until steaming hot throughout.

Can you freeze pan-cooked chicken breast without oil?

Yes, cooked chicken breast can be frozen in airtight portions. Cool it promptly, label the container, and thaw it in the refrigerator before reheating; freezing may make the texture a little drier once thawed.

Should you wash chicken breast before pan-cooking it without oil?

No, do not rinse raw chicken breast before pan-cooking it without oil. Washing can splash bacteria onto the sink and nearby surfaces; cooking the chicken thoroughly and washing your hands and utensils are safer ways to prevent contamination.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026