Chicken, broilers or fryers, meat only, cooked, fried
Whole food · Poultry Products
Photo: Wikipedia
This is lean, white-meat chicken that's been pan-fried or deep-fried until the exterior is golden and crisp, while the interior remains juicy and tender. It delivers a satisfying crunch followed by a savory, meaty bite with a clean, mild flavor. Nutritionally, it's a protein powerhouse, offering over 30 grams of high-quality protein per 100 grams with minimal carbohydrates.
Calorie split: 58% protein · 3% carbs · 39% fat
↓ Full nutrition💚 Why it's loved
People love it for its universal appeal: the irresistible contrast between the crispy coating and the moist, tender meat inside. It's a blank canvas for countless seasonings and sauces, making it a versatile staple in home cooking and fast food alike.
⚠️ Watch-outs & how to enjoy it better
The frying process adds significant fat and calories compared to other cooking methods, which can be a concern for calorie-conscious diets. To counteract, use a light coating of whole-grain flour or panko, and opt for air-frying or shallow-frying with a heart-healthy oil like avocado oil. Always pair with a large portion of non-starchy vegetables to balance the meal.
Key benefits
- Excellent source of complete protein for muscle maintenance and satiety.
- Very low in carbohydrates and sugars, suitable for low-carb diets.
- Provides essential nutrients like niacin, vitamin B6, and selenium.
- Cooking method can enhance texture and palatability without heavy sauces.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The crispiness of a fried chicken cutlet is largely determined by the temperature of the oil; if it's too cool, the coating absorbs excess oil and becomes greasy, but if it's too hot, the exterior burns before the interior cooks through.
Full nutrition (USDA data · scales with serving)
| Water | 57.5 g |
| Energy | 219 kcal |
| Energy | 916 kj |
| Protein | 30.6 g |
| Total lipid (fat) | 9.1 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 1.7 g |
| Fiber, total dietary | 0.10 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 17.0 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 205 mg |
| Potassium, K | 257 mg |
| Sodium, Na | 91.0 mg |
| Zinc, Zn | 2.2 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.03 mg |
| Selenium, Se | 24.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.20 mg |
| Niacin | 9.7 mg |
| Pantothenic acid | 1.2 mg |
| Vitamin B-6 | 0.48 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 91.2 mg |
| Betaine | 6.6 mg |
| Vitamin B-12 | 0.34 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 18.0 ug |
| Retinol | 18.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 59.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.46 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 5.0 iu |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin D3 (cholecalciferol) | 0.10 ug |
| Vitamin K (phylloquinone) | 2.8 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.06 g |
| SFA 16:0 | 1.6 g |
| SFA 18:0 | 0.66 g |
| Fatty acids, total monounsaturated | 3.4 g |
| MUFA 16:1 | 0.36 g |
| MUFA 18:1 | 2.9 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.1 g |
| PUFA 18:2 | 1.8 g |
| PUFA 18:3 | 0.09 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.12 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.03 g |
| PUFA 22:6 n-3 (DHA) | 0.05 g |
| Cholesterol | 94.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.36 g |
| Threonine | 1.3 g |
| Isoleucine | 1.6 g |
| Leucine | 2.3 g |
| Lysine | 2.6 g |
| Methionine | 0.84 g |
| Cystine | 0.39 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 1.0 g |
| Valine | 1.5 g |
| Arginine | 1.8 g |
| Histidine | 0.95 g |
| Alanine | 1.7 g |
| Aspartic acid | 2.7 g |
| Glutamic acid | 4.6 g |
| Glycine | 1.5 g |
| Proline | 1.3 g |
| Serine | 1.1 g |
FAQ
Is fried chicken healthier than other fried foods?
Compared to fried foods made with processed carbs or high-fat meats, chicken breast is a lean protein source. However, the frying method itself adds fat and calories. The healthiness depends heavily on the oil used, the coating thickness, and the cooking technique.
How can I make fried chicken less greasy?
Ensure your oil is at the correct temperature (around 350°F or 175°C) before adding the chicken. Use a wire rack instead of paper towels to drain, as this prevents steam from making the crust soggy. A lighter coating also absorbs less oil.
Can I use this in meal prep?
Yes, but the crispy texture is best enjoyed fresh. For meal prep, store the fried chicken separately from any sauces or wet ingredients. Reheat in an oven or air fryer to recrisp the exterior, rather than a microwave which will make it rubbery.
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 2.19 kcal/g · 56% 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: 0.35 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.