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Wholewheat breaded fried chicken Calories
High-protein fried chicken with wholewheat breading
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Wholewheat breaded fried chicken (140 g) has 399 calories. That works out to 285 calories per 100 g. It contains 17.9 g of carbs, 32.9 g of protein, 21.3 g of fat and 2.9 g of fiber. Its 12.5 mg of B3 covers 78% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Wholewheat breaded fried chicken Nutrition Facts
Selected: 1 piece (medium) · 140 g
399
KCAL / 140G
Carbs
17.9g
· 7% DV
Protein
32.9g
· 66% DV
Fat
21.3g
· 27% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 18% · Protein 33% · Fat 49%
Wholewheat breaded fried chicken nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 399 kcal | |
| Total fat | 21.3 g | 27% |
| Saturated fat | 5.04 g | 25% |
| Trans fat | 0.11 g | |
| Sodium | 588 mg | 26% |
| Total carbohydrate | 17.9 g | 7% |
| Fiber | 2.9 g | 10% |
| Protein | 32.9 g | 66% |
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 Wholewheat breaded fried chicken?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 399 kcal |
| 1 piece (small) | 90 g | 257 kcal |
| 100 g | 100 g | 285 kcal |
| 1 serving (small) | 120 g | 342 kcal |
| 1 serving (medium) | 180 g | 513 kcal |
| 1 piece (large) | 200 g | 570 kcal |
| 1 piece (jumbo) | 260 g | 741 kcal |
| 1 serving (large) | 260 g | 741 kcal |
| 2 piece (double) | 280 g | 798 kcal |
Calculated from 285 calories per 100 g.
Frequently Asked Questions About Wholewheat breaded fried chicken
How do you make wholewheat breaded fried chicken at home?
Coat chicken pieces in flour, beaten egg, then wholewheat breadcrumbs, pressing the crumbs onto the surface. Fry in hot oil until the coating is golden and the chicken is cooked through. Keep the pieces a similar thickness so they cook evenly.
Why does the coating fall off wholewheat breaded fried chicken?
The coating often slips off when the chicken is wet or the crumb layers do not adhere well. Pat the chicken dry, coat it in flour before dipping it in egg and breadcrumbs, and let the coated pieces rest briefly before frying.
Can you cook wholewheat breaded fried chicken in an air fryer?
Yes, wholewheat breaded fried chicken can be cooked in an air fryer. Lightly spray the coated pieces with oil, arrange them in a single layer, and cook until crisp and fully cooked inside; the time varies with their thickness.
How do you keep wholewheat breaded fried chicken crispy?
Drain wholewheat breaded fried chicken on a wire rack rather than stacking it or placing it on a flat plate. Trapped steam softens the crust, so serve it soon after cooking or keep it warm in a low oven with space around each piece.
Can you bake wholewheat breaded fried chicken instead of frying it?
Yes, bake wholewheat breaded fried chicken on a wire rack in a preheated oven. Brush or spray the coating lightly with oil and leave space between pieces; baking gives a different crust from deep-frying but still cooks the chicken through.
Can wholewheat breaded fried chicken be frozen?
Yes, you can freeze wholewheat breaded fried chicken either before or after cooking. Freeze uncooked coated pieces separately before packing them together; thaw them in the refrigerator before cooking so the coating browns evenly.
What cut of chicken works best for wholewheat breaded fried chicken?
Breast, thigh, or boneless chicken pieces all work for wholewheat breaded fried chicken. Breast cooks quickly and is leaner, while thigh tends to stay juicier; cut pieces to a similar thickness to prevent uneven cooking.
How should you reheat wholewheat breaded fried chicken?
Reheat wholewheat breaded fried chicken in an oven or air fryer to help restore its crisp coating. A microwave can warm it faster but tends to make the breading soft; heat until the centre is hot throughout.
What should you serve with wholewheat breaded fried chicken?
Serve wholewheat breaded fried chicken with a crunchy salad, roasted vegetables, or coleslaw. For a more filling meal, add rice or potatoes; a fresh, tangy side balances the rich fried coating.
How long does wholewheat breaded fried chicken last in the fridge?
Cooked wholewheat breaded fried chicken keeps for three to four days in a covered container in the refrigerator. Refrigerate it within two hours of cooking, and reheat leftovers until they are hot throughout.
Wholewheat breaded fried chicken Vitamins & Minerals
Vitamins
B3
12.46mg · 78% DV
B6
0.59mg · 35% DV
B5
1.54mg · 31% DV
Biotin
8.4µg · 28% DV
Minerals
Selenium
31µg · 56% DV
Phosphorus
301mg · 43% DV
Sodium
588mg · 26% DV
Manganese
0.45mg · 20% DV
Potassium ⭐
399mg · 12% DV
Wholewheat breaded fried chicken Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wholewheat breaded fried chicken
To burn the 399 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 Wholewheat breaded fried chicken?
Wholewheat breaded fried chicken is made by coating seasoned chicken in a wholewheat-based crumb or batter and frying it until crisp. It is a wholegrain-breading variation on fried chicken, a dish found in many cuisines rather than one tied to a single place. The coating is crunchy and savoury, while the chicken inside stays tender; the exact flavour depends on the seasoning.
It works as a main meal with salad, vegetables, potatoes or rice, and can also be served in a sandwich. The chicken makes it a protein-rich choice, while the wholewheat coating contributes some fibre. For a lighter plate, bake or air-fry it and pair it with fresh vegetables instead of adding another fried side.
How Nutritious Is Wholewheat breaded fried chicken?
Nutrient density
Medium
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 Wholewheat breaded fried chicken Processed?
NOVA 3
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 Wholewheat breaded fried chicken Contain Allergens?
Contains these allergens:
Which Diets Is Wholewheat breaded fried chicken Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Wholewheat breaded fried chicken Fat Profile
SATURATED
5.04g
MONOUNSATURATED
8.54g
POLYUNSATURATED
4.48g
Omega 6:3 ratio 50.7:1
Above the ideal 4:1 (50.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.