Fried chicken is a delicious and popular dish, but it does come with a high calorie count. If you’re watching your weight or daily caloric intake, you may be wondering just how many calories are in one fried chicken breast In this article, we’ll break down the calorie count and other nutrition information for fried chicken breasts so you can make informed decisions.
Calorie Count for Fried Chicken Breasts
The calorie count for fried chicken breasts can vary quite a bit depending on the cooking method, coating, and portion size. Here are some common calorie counts for one fried chicken breast:
- Fried chicken breast with skin, 3.5 oz – 298 calories
- Fried chicken breast without skin, 3.5 oz – 231 calories
- Breaded fried chicken breast, 4 oz – 320 calories
- Fried chicken breast nugget, 85g – 190 calories
As you can see a fried chicken breast contains anywhere from 190 to 320 calories depending on the type. Eating the chicken breast with the skin on results in significantly more calories since chicken skin is high in fat. Going with a boneless skinless fried chicken breast is your best bet for lowering the calorie count. Portion size also makes a big difference. A 3.5 oz chicken breast has fewer calories than a 4 oz or larger sized breast.
Other Nutrients in Fried Chicken Breasts
In addition to calories, fried chicken breasts contain a mix of protein, fat, carbs, and micronutrients. Here is the nutrition breakdown for a typical fried chicken breast with skin:
- Calories: 298
- Fat: 17.8g
- Saturated fat: 4.7g
- Trans fat: 0.4g
- Cholesterol: 123mg
- Sodium: 360mg
- Carbs: 0g
- Fiber: 0g
- Sugar: 0g
- Protein: 27g
Fried chicken is high in protein thanks to the chicken meat, providing about half of the recommended daily value. However, it’s also very high in saturated fat, which should be limited to avoid raising cholesterol levels. Going with a boneless, skinless breast reduces the fat and calories while still retaining the ample protein.
Tips for Lower Calorie Fried Chicken
If you want to enjoy fried chicken but limit the calorie damage, here are some tips:
- Remove the skin before eating to cut almost 100 calories per breast
- Opt for chicken tenders or nuggets instead of a whole breast
- Use lighter breading rather than heavy batter coatings
- Air-fry or bake the chicken instead of deep frying
- Eat fried chicken in moderation as part of a balanced diet
With some simple tweaks, you can still enjoy the crispy, juicy taste of fried chicken without going over your calorie goals. Ultimately, a 3.5-4 oz boneless, skinless fried chicken breast clocks in around 230-250 calories, making it a high protein option if you account for the calorie count. Monitor your portions and cooking method, and enjoy fried chicken as an occasional treat.
How to Store Fried Chicken
Store leftover fried chicken in an airtight container in the refrigerator for four to five days. Allow the chicken to cool before covering the container, as the chicken retains a crispier coating when the steam isn’t trapped inside.
Reheat fried chicken in a 350° oven for about 15 minutes before bumping it to 400° to crisp the skin. To use an air fryer, heat it up to 350° and spray cooking spray on each side of the chicken. Cook, flipping every three minutes, until each piece reaches 165° inside.
Can you use cornstarch instead of flour for fried chicken?
Traditional country fried chicken recipes use flour, but it’s not uncommon to find cornstarch amongst modern ingredient lists. Cornstarch helps the chicken crisp up, so feel free to replace up to a quarter of the flour with cornstarch if you like. We use half flour and half cornstarch when making sweet and sour chicken and 100% cornstarch for Korean fried chicken.
How Many Calories Are in Chicken Breast
FAQ
How many calories are in a fried chicken breast?
A fried chicken breast contains a wide range of calories, depending on whether it’s skin-on or skinless, and whether it’s breaded or not. Generally, a skinless, boneless fried chicken breast (142g) contains about 217 calories. However, a fried chicken breast with skin and breading can contain significantly more, with some estimates exceeding 400 calories.
How many calories are in one chicken breast?
How many calories are in 1 chicken breast air fried?
| Calories | 413 |
|---|---|
| protein | 77.5 g |
| Vitamin D | 12.5 mcg |
| Calcium | 28 mg |
| Iron | 2.2 mg |
How many calories are in 1 KFC fried chicken?
KFC’s original recipe for chicken breast has 390 calories per piece (172g). KFC’s original recipe for chicken drumstick has 130 calories per piece (53g). KFC’s original recipe for a biscuit has 180 calories per biscuit. KFC’s original recipe for chicken thigh has 280 calories per piece (104g).