Chicken, broilers or fryers, breast, meat and skin, cooked, fried, flour
Whole food · Poultry Products
Photo: Wikipedia
This is a classic, golden-fried chicken breast cutlet, where the meat is pounded thin, dredged in seasoned flour, and pan-fried to a crisp. The texture is a delightful contrast: a shatteringly crisp, savory crust giving way to tender, juicy white meat inside. It's a protein powerhouse, delivering over 31 grams of high-quality protein per 100 grams with minimal carbs.
Calorie split: 60% protein · 3% carbs · 37% fat
↓ Full nutrition💚 Why it's loved
People adore the universal comfort of a perfectly fried chicken cutlet—the savory, crunchy coating and juicy interior are deeply satisfying. It's incredibly versatile, serving as a standalone main, a sandwich filler, or the base for dishes like Chicken Parmesan.
⚠️ Watch-outs & how to enjoy it better
The frying process adds significant fat and calories compared to baked or grilled chicken. Those monitoring fat intake or with heart-health concerns should be mindful of portion size. To counteract, pair it with a large portion of non-starchy vegetables (like steamed broccoli or a fresh salad) to add volume and fiber, which helps with satiety and balances the meal.
Key benefits
- Excellent source of lean, complete protein for muscle repair and satiety.
- Very low in carbohydrates, making it suitable for low-carb diets.
- Provides essential minerals like selenium and phosphorus.
- The frying method in flour creates a satisfying, flavorful crust without heavy batter.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The technique of pounding meat thin and frying it quickly is a cornerstone of many cuisines, from Italian 'milanese' to Japanese 'katsu'—it's a global method for turning a tough cut into a quick, tender meal.
Full nutrition (USDA data · scales with serving)
| Water | 56.6 g |
| Energy | 222 kcal |
| Energy | 929 kj |
| Protein | 31.8 g |
| Total lipid (fat) | 8.9 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 1.6 g |
| Fiber, total dietary | 0.10 g |
| Calcium, Ca | 16.0 mg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 30.0 mg |
| Phosphorus, P | 233 mg |
| Potassium, K | 259 mg |
| Sodium, Na | 76.0 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.03 mg |
| Selenium, Se | 23.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.13 mg |
| Niacin | 13.7 mg |
| Pantothenic acid | 1.0 mg |
| Vitamin B-6 | 0.58 mg |
| Folate, total | 6.0 ug |
| Folic acid | 2.0 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 7.0 ug |
| Vitamin B-12 | 0.34 ug |
| Vitamin A, RAE | 15.0 ug |
| Retinol | 15.0 ug |
| Vitamin A, IU | 50.0 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.5 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.07 g |
| SFA 16:0 | 1.7 g |
| SFA 18:0 | 0.58 g |
| Fatty acids, total monounsaturated | 3.5 g |
| MUFA 16:1 | 0.38 g |
| MUFA 18:1 | 3.0 g |
| MUFA 20:1 | 0.08 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.0 g |
| PUFA 18:2 | 1.7 g |
| PUFA 18:3 | 0.08 g |
| PUFA 20:4 | 0.07 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.03 g |
| Cholesterol | 89.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.36 g |
| Threonine | 1.3 g |
| Isoleucine | 1.6 g |
| Leucine | 2.4 g |
| Lysine | 2.6 g |
| Methionine | 0.86 g |
| Cystine | 0.42 g |
| Phenylalanine | 1.3 g |
| Tyrosine | 1.0 g |
| Valine | 1.6 g |
| Arginine | 2.0 g |
| Histidine | 0.96 g |
| Alanine | 1.8 g |
| Aspartic acid | 2.8 g |
| Glutamic acid | 4.8 g |
| Glycine | 1.8 g |
| Proline | 1.4 g |
| Serine | 1.1 g |
FAQ
How is this different from regular fried chicken?
This specifically refers to a boneless, skinless breast that has been pounded thin, dredged in seasoned flour (not a wet batter), and pan-fried. Traditional 'fried chicken' often refers to bone-in pieces coated in a thicker batter or seasoned flour and deep-fried.
Is the flour coating very high in carbs?
The flour coating adds a modest amount of carbohydrates (about 1.6g per 100g of the final cooked product). The majority of the carbs come from the flour itself, but since it's a thin coating, the total remains low compared to the protein content.
Can I make it healthier?
Yes. You can use a light dusting of whole-wheat flour or almond flour for more fiber. Air-frying with a light spray of oil can achieve a similar crispness with less fat. Always serve with a generous side of vegetables.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.22 kcal/g · 57% calories from protein · 0.1 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.29 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.