Chicken, NS as to part, sauteed, skin not eaten
Common food
Photo: Wikipedia
This is lean, skinless chicken breast or thigh, quickly cooked in a hot pan with a small amount of fat, resulting in a tender, juicy bite with a lightly browned, savory exterior. The sautéing method locks in moisture, creating a texture that's firm yet succulent, not dry. Nutritionally, it's a protein powerhouse, delivering over 26 grams of high-quality protein per 100g with virtually no carbohydrates.
Calorie split: 62% protein · 0% carbs · 38% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible versatility and ability to absorb flavors from marinades, sauces, and seasonings. It's a reliable, fast weeknight staple that forms the protein backbone of salads, stir-fries, tacos, and pastas.
⚠️ Watch-outs & how to enjoy it better
Overcooking is the primary pitfall, which can render it dry and chalky. To counteract this, pound it to an even thickness before cooking, use a meat thermometer to pull it at 165°F (74°C), and let it rest for a few minutes before slicing. Those monitoring sodium intake should be mindful of pre-marinated versions or heavy seasoning.
Key benefits
- Excellent source of complete, lean protein for muscle maintenance and repair.
- Very low in carbohydrates, making it suitable for low-carb and ketogenic diets.
- Provides essential nutrients like niacin, vitamin B6, and selenium.
- A versatile, quick-cooking protein base for countless meals.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'sauté' comes from the French 'sauter,' meaning 'to jump,' describing how food should be tossed in a hot pan.
Full nutrition (USDA data · scales with serving)
| Water | 64.6 g |
| Energy | 179 kcal |
| Protein | 26.7 g |
| Total lipid (fat) | 7.2 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 8.0 mg |
| Iron, Fe | 0.77 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 218 mg |
| Potassium, K | 304 mg |
| Sodium, Na | 386 mg |
| Zinc, Zn | 1.5 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 28.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.21 mg |
| Niacin | 8.0 mg |
| Vitamin B-6 | 0.64 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 72.4 mg |
| Vitamin B-12 | 0.29 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 8.0 ug |
| Retinol | 8.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.83 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 3.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.6 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.03 g |
| SFA 16:0 | 1.2 g |
| SFA 18:0 | 0.35 g |
| Fatty acids, total monounsaturated | 2.7 g |
| MUFA 16:1 | 0.27 g |
| MUFA 18:1 | 2.4 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.8 g |
| PUFA 18:2 | 1.5 g |
| PUFA 18:3 | 0.13 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.08 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Cholesterol | 112 mg |
Amino acid profile (per 100g)
Estimated from Restaurant, Latino, chicken and rice, entree, prepared — USDA does not publish this profile for Chicken.
| Tryptophan | 0.16 g |
| Threonine | 0.50 g |
| Isoleucine | 0.55 g |
| Leucine | 0.93 g |
| Lysine | 0.93 g |
| Methionine | 0.31 g |
| Cystine | 0.15 g |
| Phenylalanine | 0.51 g |
| Tyrosine | 0.35 g |
| Valine | 0.62 g |
| Arginine | 0.80 g |
| Histidine | 0.40 g |
| Alanine | 0.68 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 1.9 g |
| Glycine | 0.58 g |
| Proline | 0.51 g |
| Serine | 0.47 g |
FAQ
How do I keep sautéed chicken from being dry?
The key is high heat, a short cook time, and not overcrowding the pan. Use a meat thermometer to avoid overcooking, and always let the chicken rest for 5 minutes after cooking to allow juices to redistribute.
What's the difference between sautéed and pan-fried chicken?
Sautéing uses a smaller amount of fat and higher heat for faster cooking, while pan-frying typically uses more fat and slightly lower heat, often resulting in a thicker, crispier crust.
Can I use chicken thighs instead of breasts?
Absolutely. Thighs are more forgiving and stay juicier due to their higher fat content, though they will have a slightly different texture and flavor.
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 1.79 kcal/g · 60% calories from protein · 0.0 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: 1.27 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.