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Yogurt-marinated chicken Calories
Yogurt-based marinated chicken, high in protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Yogurt-marinated chicken (120 g) has 172 calories. That works out to 143 calories per 100 g. It contains 2.2 g of carbs, 27.4 g of protein, 5.8 g of fat and 0 g of fiber. Its 11.5 mg of B3 covers 72% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Yogurt-marinated chicken Nutrition Facts
Selected: 1 piece (medium) · 120 g
172
KCAL / 120G
Carbs
2.2g
· 1% DV
Protein
27.4g
· 55% DV
Fat
5.8g
· 7% 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 5% · Protein 64% · Fat 31%
Yogurt-marinated chicken nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 172 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 1.62 g | 8% |
| Trans fat | 0.02 g | |
| Sodium | 94 mg | 4% |
| Total carbohydrate | 2.2 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 27.4 g | 55% |
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 Yogurt-marinated chicken?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 172 kcal |
| 2 tablespoon (chopped) | 30 g | 43 kcal |
| 1 piece (small) | 80 g | 114 kcal |
| 1 cup (shredded) | 95 g | 136 kcal |
| 100 g | 100 g | 143 kcal |
| 1 cup (diced) | 140 g | 200 kcal |
| 1 serving (medium) | 150 g | 215 kcal |
| 1 piece (large) | 180 g | 257 kcal |
| 1 serving (large) | 220 g | 315 kcal |
Calculated from 143 calories per 100 g.
Frequently Asked Questions About Yogurt-marinated chicken
What is yogurt-marinated chicken?
Yogurt-marinated chicken is chicken coated in seasoned yogurt before cooking. The marinade adds tangy flavor and helps soften the surface, while the chicken can still be roasted, grilled, pan-fried, or cooked in other ways.
Why do people marinate chicken in yogurt?
Yogurt gives chicken a tangy, savory coating and helps tenderize its surface. Its mild acidity and enzymes affect the outer texture, so the chicken stays flavorful without needing a complicated marinade; excessively long marinating can make the surface mushy.
How long should yogurt-marinated chicken sit before cooking?
Let yogurt-marinated chicken sit in the refrigerator for at least an hour to take on flavor; several hours works well, too. Overnight marinating is generally fine, but keep it chilled and avoid leaving it for an unusually long time.
Can you grill yogurt-marinated chicken?
Yes, yogurt-marinated chicken grills well once excess marinade is scraped off. The coating can drip or char over direct flames, so use a clean, hot grill and move the pieces away from flare-ups while cooking them through.
Why does yogurt-marinated chicken burn before it cooks through?
Yogurt-marinated chicken can burn on the outside because the yogurt and seasonings brown quickly over very high heat. Scrape off excess marinade, use moderate heat, and choose smaller, evenly sized pieces so the center cooks before the coating darkens.
Can you freeze yogurt-marinated chicken?
Yes, you can freeze uncooked chicken in its yogurt marinade in a sealed freezer-safe container. Thaw it in the refrigerator before cooking, rather than on the counter; the texture may be a little softer after freezing and thawing.
Should you rinse yogurt-marinated chicken before cooking it?
No, do not rinse yogurt-marinated chicken; splashing raw chicken can spread bacteria around the kitchen. Scrape off excess marinade instead, then cook the chicken thoroughly and wash hands and utensils that touched it.
What cut of chicken works best for yogurt-marinated chicken?
Thighs are forgiving and tend to stay juicy, while breasts work well when cut into evenly sized pieces. Choose a cut suited to your cooking method, and avoid mixing very different sizes so smaller pieces do not dry out before larger ones are done.
Can you reuse the yogurt marinade from raw chicken?
No, yogurt marinade that touched raw chicken should not be served as a sauce unless it is thoroughly boiled first. The safer option is to set aside a clean portion before adding the chicken and use that for dipping or serving.
What should you serve with yogurt-marinated chicken?
Yogurt-marinated chicken pairs well with rice, flatbread, roasted vegetables, or a crisp salad. A fresh herb salad or lemony side balances its tangy, savory coating, while a grain or bread makes it a more filling meal.
Yogurt-marinated chicken Vitamins & Minerals
Vitamins
B3
11.52mg · 72% DV
B6
0.62mg · 36% DV
B5
1.42mg · 28% DV
Biotin
4.8µg · 16% DV
Minerals
Selenium
29µg · 53% DV
Phosphorus
246mg · 35% DV
Zinc
1.26mg · 11% DV
Potassium ⭐
354mg · 10% DV
Sodium
94mg · 4% DV
Yogurt-marinated chicken Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt-marinated chicken
To burn the 172 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 Yogurt-marinated chicken?
Yogurt-marinated chicken is made by coating chicken pieces in yogurt, often seasoned with garlic, salt and spices, then cooking them. Yogurt marinades are common across several food traditions, including Turkish cooking, where they help season the meat and keep it tender.
The cooked chicken is usually juicy inside, with browned edges, and can be grilled, roasted or pan-cooked. Serve it as a main with salad, rice or roasted vegetables; a fresh, crisp side works especially well alongside its savory, tangy coating. It is protein-rich, with 22.8 g of protein per 100 g. For a lighter plate, choose lean chicken pieces and avoid adding much extra oil to the marinade.
How Nutritious Is Yogurt-marinated chicken?
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 Yogurt-marinated chicken 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 Yogurt-marinated chicken Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt-marinated chicken 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
Yogurt-marinated chicken Fat Profile
SATURATED
1.62g
MONOUNSATURATED
2.1g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 18.8:1
Above the ideal 4:1 (18.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.