One of the reasons the ketogenic diet is so attractive is that it allows you to continue enjoying your favorite meat dishes. It doesn’t put as many restrictions on you as vegetarian or vegan diets, as long as the food you eat is mostly high in protein and low in or no carbs.
Chicken breast, for example, is a staple for those observing the keto diet. It’s rich in protein, with 31 grams per 100-gram serving, has zero carbs, and contains important nutrients like vitamin B6, vitamin D, iron, magnesium, calcium, and cobalamin. It’s pretty filling, too, allowing you to get the daily macros you need and keeping you full throughout the day.
But eating plain chicken breast over and over again can soon become boring. You might be wondering if you can fry your chicken if you want some extra flavor and variety.
In this article, we explore whether or not the fried chicken is keto-friendly and how you can add it to your daily food intake.
Fried chicken breast is something that many of us really want. You might be wondering how many carbs are in that tasty piece of fried chicken breast if you’re watching how many carbs you eat or following a certain diet plan. I’ve done the research to give you the complete breakdown!.
The Carb Count: What You Need to Know
Let’s cut right to the chase. Carb Manager says that a breaded and fried chicken breast (1 small breast, bone removed after cooking) has about
- Total Carbs: 17.8g
- Net Carbs: 17.2g
- Fiber: 0.6g
- Protein: 42.4g
- Fat: 20.6g
- Calories: 436
But here’s where it gets interesting! The carb content can vary dramatically based on how the chicken is prepared,
Breaded vs. Non-Breaded: A World of Difference
The primary source of carbs in fried chicken comes from the coating. According to FatSecret, a medium fried chicken drumstick without coating (skin eaten) has 0g of carbohydrates! That’s right – zero carbs!
This shows an important point: the chicken itself doesn’t have carbs; it’s the breading or coating that does.
What Affects Carb Content in Fried Chicken Breast?
Several factors influence how many carbs end up in your fried chicken:
1. Type of Flour Used
Different flours contain varying amounts of carbs:
- All-Purpose Flour: Contains about 75g of carbs per cup, which translates to roughly 15g of carbs per 3-ounce serving of fried chicken
- Bread Flour: Has approximately 80g of carbs per cup, resulting in about 16g of carbs per 3-ounce serving
- Gluten-Free Flour Blends: Generally have lower carb content, but this varies depending on the specific blend
2. Thickness of Coating
The thicker the coating, the more carbs! Some recipes call for double-dipping the chicken in flour, which can significantly increase the carb count.
3. Additional Ingredients
Other ingredients in the batter or coating can add carbs:
- Buttermilk
- Cornstarch
- Breadcrumbs
- Seasonings with sugar
- Marinades containing honey or sugar
Carb Content by Portion Size
According to the nutritional data from Carb Manager, the carb content varies by portion size:
| Portion Size | Total Carbs | Net Carbs |
|---|---|---|
| Small breast | 17.8g | 17.2g |
| Medium breast | ~26.7g | ~25.8g |
| Large breast | ~35.6g | ~34.4g |
Note: Values for medium and large breasts are estimated based on proportional scaling.
Health Implications of Carbs in Fried Chicken
If you’re watching your carb intake for health reasons, here are some important considerations:
Blood Sugar Control
Breaded fried chicken has carbs that can change your blood sugar levels. Diabetes patients and people at risk for diabetes should watch their portion sizes and how often they eat.
Weight Management
Fried chicken breast, especially when heavily breaded, can contribute to weight gain due to its high calorie and fat content. The added carbs from the flour coating further increase the caloric intake.
For Those on Keto or Low-Carb Diets
If you’re following a ketogenic diet that typically limits carbs to 20-50g per day, a single breaded fried chicken breast could potentially use up most or all of your daily carb allowance!
How to Enjoy Lower-Carb Fried Chicken
Don’t worry! You can still enjoy the delicious taste of fried chicken while keeping carbs in check:
1. Skip the Breading
As we’ve seen, chicken without breading has virtually no carbs. Consider these options:
- Pan-fry chicken with just spices
- Use a minimal coating of almond flour or coconut flour (much lower in carbs)
- Try a pork rind crushing for zero-carb “breading”
2. Use Alternative Flours
If you still want that crispy coating, try:
- Almond flour (3g net carbs per 1/4 cup)
- Coconut flour (4g net carbs per 1/4 cup)
- Pork rind crumbs (0g carbs)
3. Try Alternative Cooking Methods
Consider these lower-carb preparation methods:
- Air-frying (requires less coating)
- Baking with a light seasoning
- Grilling chicken pieces
Making Informed Choices at Restaurants
When eating out, fried chicken breast can vary wildly in carb content depending on the restaurant’s preparation method. Here are some tips:
- Fast food chains typically have higher carb contents due to thick breading
- Ask if there’s nutritional information available
- Request grilled options when available
- Remove some of the breading before eating to reduce carbs
Comparison to Other Fried Chicken Parts
How does fried chicken breast compare to other parts? Here’s a general comparison:
| Chicken Part (Breaded) | Approximate Net Carbs |
|---|---|
| Breast | 17.2g (small) |
| Wing | 5-8g |
| Drumstick | 8-10g |
| Thigh | 10-13g |
Chicken breast tends to have more carbs because it has more surface area for breading!
A Closer Look at Popular Fried Chicken Options
Let’s compare some common fried chicken choices:
- Homemade breaded chicken breast: ~17g net carbs
- Breaded fried chicken fillet sandwich: 21.3g net carbs
- Breaded fried chicken fillet sandwich with tomato and spread: 40.5g net carbs
- Fried chicken with potatoes and vegetable frozen meal: 29g net carbs
Wow! Adding those extras really bumps up the carb count!
FAQ: Your Fried Chicken Carb Questions Answered
Can I eat fried chicken on a low-carb diet?
Yes, but carefully! Opt for non-breaded versions or use low-carb breading alternatives like almond flour or crushed pork rinds.
Is fried chicken a healthy food choice?
While chicken itself is a good source of protein, the frying process and breading add significant calories, fat, and carbs. Enjoy it as an occasional treat rather than a dietary staple.
How can I reduce carbs in homemade fried chicken?
Use almond flour or coconut flour instead of wheat flour, apply a thinner coating, or consider air-frying with minimal breading.
Does the cooking oil add carbs to fried chicken?
No, cooking oils don’t contain carbohydrates. However, they do add calories from fat.
My Personal Take
I’ve been experimenting with different ways to make lower-carb fried chicken at home, and I gotta say, crushed pork rinds mixed with a bit of parmesan cheese makes an AMAZING low-carb coating! It gets super crispy and has virtually zero carbs. Game-changer for my keto friends!
Summary: The Bottom Line on Carbs in Fried Chicken Breast
The carbohydrate content of fried chicken breast primarily comes from its breading or coating. A typical small breaded fried chicken breast contains around 17-18g of total carbs and 17g of net carbs. However, chicken without breading has virtually no carbs.
If you’re monitoring your carbohydrate intake, consider:
- The type and amount of breading used
- Portion size
- Alternative cooking methods
- Low-carb breading substitutes
By making informed choices, you can still enjoy the delicious taste of fried chicken while managing your carbohydrate consumption.
Remember, moderation is key! Even if you’re watching your carbs, treating yourself occasionally to traditional fried chicken won’t derail your health goals if it’s part of an overall balanced diet.
What’s your favorite way to enjoy fried chicken? Have you tried any low-carb alternatives? I’d love to hear your experiences and suggestions!
Can You Eat Fried Chicken on Keto?
This might be hard to hear, but traditional fried chicken is generally not keto-friendly.
It uses flour, cornmeal, and sometimes cornstarch as breading for its crust — all of which are ingredients that contain carbohydrates. A classic fried chicken drumstick (about 140 grams) contains 4.4 grams of carbs, and the carb content can be higher if you opt for a fried chicken thigh or breast (8-11 grams of carbohydrates).
While specific carb counts will differ from person to person, the average keto dieter limits their consumption to 20 grams of carbohydrates per day. Given the high carb content of fried chicken, it does not fit well into the keto diet.
Some might say that you can still eat a fried chicken drumstick and not go over your daily carb limits.
However, that means you’ll have to be very careful about what else you consume for the day, making sure that these other food items have no carbs at all. This isn’t conducive to a healthy and balanced low-carb diet regime.
However, that doesn’t mean you’re forbidden from eating fried chicken during the course of your keto diet. Fried chicken can be made keto-friendly if you change how you prepare or consume it.
If you’re ordering fried chicken from a fast-food chain, remove the breading and only consume the meat.
When you make your own fried chicken, you can use low-carb ingredients like almond flour, heavy cream, and eggs instead of traditional ones like breading, oil, and milk.
Lemon Pepper Fried Chicken
For this recipe, prepare the following ingredients:
- 4 boneless, skinless chicken breasts
- 1 cup almond flour
- 1 tablespoon lemon zest
- 1 tablespoon black pepper
- 1 teaspoon salt
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 2 eggs
- 2 tablespoons olive oil
Combine the almond flour, lemon zest, black pepper, salt, garlic powder, and paprika in a shallow bowl and mix them together to create the breading. Beat the eggs in a separate bowl.
Take your chicken breasts and dip them into the eggs, then coat them in your breading mixture.
Heat your olive oil over medium-high heat. The chicken breasts should be cooked for 4 to 5 minutes on each side after the oil gets hot. Let the chicken rest for a couple of minutes after cooking.
If you want a spicy kick to your fried chicken, here’s how you can make it at home. First, you need the following ingredients:
- 2 lbs chicken
- 1 bag spicy pork rinds
- 2 medium eggs
- ¼ cup hot sauce
- 2 teaspoons Mrs Dash Original Seasoning
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
Preheat your oven to 400 F. Take a large freezer bag and combine the pork rinds, Mrs.
If you like the recipe and want to try out a different type of pork rind, you can read our post about the best pork rind varieties or use Rudolphs Original Pork Rinds Southern Recipe instead of the spicy version.
Dash Original Seasoning, garlic powder, and onion powder. Beat two medium eggs in a separate bowl.
Drizzle your chicken with the eggs and hot sauce and put them in the freezer bag with your dressing. Shake the bag to coat the chicken.
Place the chicken on a wire rack and cook it in the oven for 30 minutes at an internal temperature of 165 degrees.
Afterward, turn the chicken to the other side and cook for another 30 minutes.
While fried chicken is not generally keto-friendly, there are ways to substitute ingredients to make fried chicken that fits into your daily macronutrient count and carb limits. So try your hand at any of these low-carb fried chicken recipes and enjoy your favorite dishes while on a keto diet.