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Prepare the Chicken Breast:
Start by rinsing and patting dry the chicken breast fillets. Season the chicken with salt and pepper on both sides.
Fried chicken breast
Fried chicken breast has 214.1 calories per serving (1 Small Piece) — that's 699 calories per 100g. It provides 1g protein, 1.8g carbs, and 22.6g fat. With a low glycemic index (GI: 47), this recipe is suitable for diabetes management, heart health.
Track the exact calories and macros of Fried chicken breast in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Piece (30 g)
- Calories214.1 kcal
- Carbs1.8 g (7.1 kcal)
- Protein1.0 g (3.9 kcal)
- Fats22.6 g (203.1 kcal)
Nutrition Label
Fried chicken breast
- Serving Size1 Small Piece (30 g)
- Calories214.1 kcal
- Carbs1.8 g
- Fiber1.5 g
- Sugar0.0 g
- Protein1.0 g
- Fat22.6 g
- Saturated fat2.3 g
- Mono unsaturated fat4.4 g
- Poly unsaturated fat14.7 g
- Cholesterol2.2 mg
- Sodium263.2 mg
Nutrition per 100g
- Calories699.0 kcal
- Carbs5.8 g
- Fiber4.8 g
- Sugar0.0 g
- Protein3.2 g
- Fat73.7 g
- Cholesterol7.1 mg
- Sodium859.0 mg
1 serving = 30.6g
Cooking time: 20 minutes
Serves: 22 persons
Ingredients
Sunflower oil
100 Milliliter
Refined wheat flour
1 Table Spoon
Whole egg raw
50 Grams
Chicken poultry breast skinless
500 Grams
Salt
1 Tea Spoon
Black pepper powder
1 Tea Spoon
Instructions
1
2
Prepare the marinade
In separate shallow dishes, place the flour or breadcrumbs and the beaten eggs.
3
Coating the Chicken
Dip each chicken breast fillet into the flour/breadcrumb mixture, ensuring it's fully coated.Then dip the coated chicken into the beaten eggs, making sure it's coated evenly.
4
Double Coating (Optional):
For an extra crispy coating, you can repeat the dipping process by dipping the chicken back into the flour/breadcrumb mixture and then into the egg again.
5
Frying
In a skillet or deep fryer, heat the oil to around 350-375°F (175-190°C). Carefully place the coated chicken breast into the hot oil. Make sure not to overcrowd the pan to ensure even cooking.
6
Cooking
Fry the chicken for about 5-7 minutes on each side, or until the coating is golden brown and the internal temperature of the chicken reaches 165°F (74°C). Cooking time may vary based on the thickness of the chicken breast.
7
Draining and Serving
Once cooked, use tongs to remove the fried chicken breast from the oil and place them on a plate lined with paper towels to drain excess oil.
8
Serving
Serve the fried chicken breast with your choice of side dishes, such as mashed potatoes, coleslaw, cornbread, or vegetables.
Glycemic Index
47 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Fried chicken breast | Poached egg | Posh Egg | Sooriya Kilangu Muttai |
|---|---|---|---|---|
| Calories | 214.1 kcal | 67.1 kcal | 67.1 kcal | 100.8 kcal |
| Carbs | 1.8 g | 0.3 g | 0.3 g | 0.6 g |
| Protein | 1 g | 6.5 g | 6.5 g | 5.9 g |
| Fat | 22.6 g | 4.4 g | 4.4 g | 8.3 g |
| Fiber | 1.5 g | 0.3 g | 0.3 g | 0.6 g |
| Sugar | 0 g | 0 g | 0 g | 0 g |
| Sodium | 263.2 mg | 378.3 mg | 378.3 mg | 339.3 mg |
| Cholesterol | 2.2 mg | 176 mg | 176 mg | 157.8 mg |
Health Goals Suitability
Weight Loss
At 214.1 kcal per serving, this can fit into a weight loss diet with mindful portion control. Consider reducing oil or ghee to cut kcal without losing flavor.
Diabetes
With a low glycemic index of 47, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (1g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Low cholesterol (2.2mg) and low saturated fat (2.3g) make this heart-friendly. Low sodium content is ideal for blood pressure management.
PCOS
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions.
Portion Guidance
Weight Loss
1 Small Piece (~30.6g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Small Piece (~30.6g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Piece (~30.6g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Piece (~30.6g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Reduce oil to 1 teaspoon and use an air fryer or non-stick pan. Steaming vegetables before adding retains flavor with less fat.
Boost protein
Increase the protein portion (chicken/fish/eggs) by 50g, or serve with a side of Greek yogurt.
Meal prep friendly
Fried chicken breast stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (428.3-642.4 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Fried chicken breast contains 214.1 kcal (1g protein, 1.8g carbs, 22.6g fat). That's 699 kcal per 100g. You can track exact portions in the Hint app.
At 214.1 kcal per serving, this can fit into a weight loss diet with mindful portion control. Consider reducing oil or ghee to cut kcal without losing flavor. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
With a low glycemic index of 47, this recipe supports stable blood sugar levels. The glycemic index is 47 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Fried chicken breast has 1g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Fried chicken breast at 214.1 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Since Fried chicken breast is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
