How Many Calories in Air Fried Chicken: A Nutritional Analysis

ByKristin Mulcahy Updated

How Many Calories in Air Fried Chicken?

The number of calories in air fried chicken varies depending on the cut of chicken being used.

Chicken breast has 284 calories per 172g serving or 165 calories per 3.5oz (100g) serving.

Chicken thigh has 208 calories per 116g serving or 179 calories per 3.5oz (100g) serving.

Chicken wings have 43 calories per 21g serving.

Chicken tenderloins have 89 calories per 3.5oz (100g) serving.

Chicken back has 239 calories per 3.5oz (100g) serving.

Dark meat has 178 calories per 3.5oz (100g) serving.

Light meat has 153 calories per 3.5oz (100g) serving.

It is important to note that these calorie counts are for plain chicken without any added ingredients or cooking methods.

Adding oil, marinades, or sauces can increase the calorie content.

However, using cooking methods that add little fat, such as air frying, can help keep the calorie count low.

Key Points:

  • The calorie content of air fried chicken varies based on the cut of chicken used.
  • Chicken breast has 284 calories per 172g serving or 165 calories per 3.5oz (100g) serving.
  • Chicken thigh has 208 calories per 116g serving or 179 calories per 3.5oz (100g) serving.
  • Chicken wings have 43 calories per 21g serving.
  • Chicken tenderloins have 89 calories per 3.5oz (100g) serving.
  • Chicken back has 239 calories per 3.5oz (100g) serving.

Did You Know?

1. Contrary to the name, air-fried chicken isn’t actually fried in air – it is cooked by circulating hot air around the food.
2. Air-frying can reduce the calorie content of chicken by up to 70% compared to deep-fried chicken.
3. When cooking chicken in an air fryer, the skin becomes incredibly crispy due to the dry heat, similar to traditional frying.
4. The average serving of air-fried chicken contains approximately 250-300 calories, depending on the cooking method and ingredients used.
5. Air-fried chicken is often a healthier alternative to deep-fried chicken as it requires little to no oil, resulting in a lighter and less greasy texture.

1. Calorie Counts For Different Cuts Of Chicken

When it comes to monitoring calorie intake, it is essential to understand the calorie content of different cuts of chicken.

The following information provides an overview of the calorie counts for various cuts of chicken:

  • Chicken breast: A 172g serving of chicken breast contains approximately 284 calories. In a 3.5oz (100g) serving, the calorie content decreases slightly to 165 calories.

  • Chicken thigh: Coming in at a slightly lower calorie count, a 116g serving of chicken thigh contains approximately 208 calories. This equates to around 179 calories in a 3.5oz (100g) serving.

  • Chicken wing: Although smaller in size, chicken wings are not as low in calories as one might think. A 21g serving of chicken wing contains around 43 calories.

  • Chicken tenderloins: These small, juicy cuts of chicken are slightly higher in calories. A 3.5oz (100g) serving of chicken tenderloins contains approximately 89 calories.

  • Chicken back: Not as commonly consumed as other cuts, a 3.5oz (100g) serving of chicken back has a calorie count of around 239 calories.

  • Dark meat: Dark meat chicken, which includes both thighs and drumsticks, contains slightly more calories than white meat. A 3.5oz (100g) serving of dark meat chicken contains approximately 178 calories.

  • Light meat: Light meat chicken, which primarily consists of breast meat, is lower in calories compared to dark meat. A 3.5oz (100g) serving of light meat chicken contains around 153 calories.

It is worth noting that the calorie counts mentioned above represent plain chicken without any added ingredients or cooking methods.

Additional factors such as oil, marinades, or sauces can significantly increase the calorie content of chicken.

  • Chicken breast: 172g serving = 284 calories, 3.5oz (100g) serving = 165 calories.
  • Chicken thigh: 116g serving = 208 calories, 3.5oz (100g) serving = 179 calories.
  • Chicken wing: 21g serving = 43 calories.
  • Chicken tenderloins: 3.5oz (100g) serving = 89 calories.
  • Chicken back: 3.5oz (100g) serving = 239 calories.
  • Dark meat: 3.5oz (100g) serving = 178 calories.
  • Light meat: 3.5oz (100g) serving = 153 calories.
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2. Chicken Breast: A Low-Calorie, High-Protein Option

Chicken breast is a popular choice among health-conscious individuals due to its high protein and low-fat content. With only 165 calories in a 3.5oz (100g) serving, chicken breast is often recommended for those aiming to lose weight or build lean muscle.

Protein is an essential macronutrient that plays a crucial role in numerous bodily functions. It supports muscle growth and repair, helps to regulate hormones, and aids in maintaining a healthy immune system. By opting for chicken breast, individuals can enjoy a generous dose of protein while keeping calorie intake in check.

In addition to its protein content, chicken breast is also relatively low in fat. This makes it an attractive option for individuals aiming to reduce overall fat consumption while still meeting their daily protein requirements.

3. Cooking Methods And Their Impact On Calories And Fat

The calorie count of chicken is influenced not only by the cut of meat but also by the cooking method used. To find a low-calorie cooking option for chicken, it is important to consider these factors.

Cooking methods that use minimal fat, such as poaching, roasting, grilling, and steaming, are generally considered healthier choices. These techniques help preserve the natural flavors of chicken without adding excessive calories and fat. On the other hand, methods that involve the use of oil, sauce, batter, or breading can greatly increase the calorie count.

For instance, air frying, a popular cooking method that claims to provide a healthier alternative to deep-frying, uses minimal oil and can help reduce calorie and fat intake. However, it is important to be cautious when using air frying, as some recipes may still call for the addition of oil, which can increase the calorie content. It is recommended to follow recipes or carefully regulate the amount of oil used to maintain a low-calorie approach.

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4. The Effect Of Added Ingredients On Calorie Content

When cooking chicken, it is crucial to consider the impact of added ingredients on the overall calorie content. While plain chicken is relatively low in calories, the addition of oil, marinades, or sauces can significantly increase the caloric load.

When choosing flavorings, it is important to be mindful of portion sizes and the calorie content of these ingredients. Opting for healthier alternatives, such as using herbs, spices, and citrus juices, can enhance the flavor without significantly increasing calorie intake.

It is also worth noting that the type and amount of breading or batter used can significantly alter the calorie count of your chicken. Coatings that are heavy or require deep frying can add substantial calories, whereas lighter coatings or using alternative ingredients, like whole wheat breadcrumbs or almond flour, can help reduce the overall calorie content.

  • Consider the impact of added ingredients on calorie content
  • Be mindful of portion sizes and calorie content when adding flavorings
  • Opt for healthier alternatives like herbs, spices, and citrus juices
  • Choose lighter coatings or alternative ingredients to reduce calorie content

5. The Significance Of Chicken Skin On Calorie And Fat Intake

One element that significantly impacts the calorie and fat content of chicken is the skin. Chicken skin is known to be rich in fat, which contributes to increased calorie count.

Removing the skin from chicken is often recommended for those looking to reduce their calorie and fat intake. For example, a boneless, cooked chicken breast with skin contains approximately 386 calories, with 61% of the calories coming from protein and 39% from fat.

By discarding the skin, individuals can significantly decrease the calorie and fat content of their chicken, making it a healthier choice, especially for those seeking a low-calorie option.

6. Skinless, Boneless Chicken: A Low-Calorie Cooking Option

When considering the calorie content of air fried chicken, it is vital to factor in the following:

  • The cut of chicken: Different cuts of chicken have varying calorie counts. Dark meat tends to be slightly higher in calories compared to light meat.
  • Cooking methods: Opting for methods such as baking, grilling, or air frying with minimal added oil can help maintain a low-calorie approach.
  • Added ingredients: Be mindful of the impact of added ingredients, such as oil, marinades, or sauces, on the overall calorie content.
  • The significance of chicken skin: Removing the skin from chicken significantly reduces the calorie and fat intake.
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By choosing skinless, boneless chicken and employing healthier cooking methods, individuals can enjoy a flavorful and satisfying meal without compromising their calorie goals.

Frequently Asked Questions

How many calories are in 3 pieces of air fried chicken?

If you have three pieces of Sadia Air Fried Chicken Tenders, you will consume approximately 205 calories. Although it contains 20g total carbs and 20g net carbs, along with 7g of fat and 16g of protein, the total calorie count remains consistent at 205. This air-fried chicken option offers a tasty and satisfying meal without overly burdening your calorie intake.

Does air fried chicken have less calories?

Air fried chicken is a popular choice for those looking to reduce their calorie intake. According to Cucuzza, air fryers can significantly reduce calorie intake by an average of 70 to 80%. This alternative cooking method allows for a faster cooking time compared to traditional ovens, making it a time-efficient choice. Additionally, the clean-up process is typically easier with air fryers, adding to their appeal. So, if you’re seeking a healthier and convenient way to enjoy chicken, air frying may be a great option.

How many calories in 100g of chicken in the air fryer?

When chicken breast is cooked in the air fryer, the calorie content remains relatively the same. Therefore, 100g of chicken in the air fryer would still provide approximately 165 calories, along with 31g of protein and 3.6g of fat. This cooking method allows for a guilt-free and delicious way to enjoy chicken with minimal added fat and calories.

Is air fried chicken actually healthy?

While air frying can be a healthier alternative to deep frying, the healthiness of air-fried chicken ultimately depends on the initial quality of the chicken itself. Air frying helps reduce the amount of oil used, resulting in a lower fat content compared to deep frying. However, if the chicken is already fatty or processed, air frying may not completely eliminate or reduce its saturated fats or trans fats. For a truly healthy option, it is recommended to choose lean proteins such as skinless chicken breast and pair them with a side of vegetables, taking advantage of the air fryer’s benefits for a healthier meal.