Fried Chicken
Moderate nutritional value
Crisp battered chicken.
Fried chicken is bone-in chicken pieces, often soaked in buttermilk, dredged in flour seasoned with salt, pepper and paprika, and deep-fried until the crust is crisp. It is high in protein and fat, much of it absorbed by the crust during frying, and usually high in sodium. Removing the skin and crust cuts the fat considerably, and oven-baked chicken with a light coating is leaner.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 20g | 35.7% |
| Fat | 18g | 25.7% |
| Carbs | 15g | 5.0% |
| Simple Sugars | 5.25g | Estimate |
| Complex Carbs | 9.75g | Estimate |
| Water | 45g | 1.8% |
| Calories | 290 | 12.9% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 3.92 | g | 19.6% |
| Monounsaturated | 8.52 | g | 34.1% |
| Polyunsaturated | 4.17 | g | 32.1% |
| Omega-3 | 1.251 | g | Estimate |
| EPA | 3 | mg | 0.3% |
| DHA | 8 | mg | 0.9% |
| Omega-6 | 2.919 | g | Estimate |
| Trans | 0.07 | g | 3.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 0.17 | mg |
| Vitamin E | 1.23 | mg |
| Selenium | 20.2 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 32.9 | mcg | 3.7% |
| vitamin B1 | 0.063 | mg | 5.3% |
| vitamin B2 | 0.123 | mg | 9.5% |
| vitamin B3 | 3.7 | mg | 23.1% |
| vitamin B6 | 0.225 | mg | 13.2% |
| vitamin B9 | 5.24 | mcg | 1.3% |
| vitamin B12 | 0.439 | mcg | 18.3% |
| vitamin C | 0.173 | mg | 0.2% |
| vitamin D | 0.147 (6 IU) | mcg | 1.0% |
| vitamin E | 1.23 | mg | 8.2% |
| vitamin K | 6.14 | mcg | 5.1% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 18.9 | mg | 1.9% |
| iron | 0.869 | mg | 4.8% |
| magnesium | 21.3 | mg | 5.3% |
| phosphorus | 157 | mg | 22.4% |
| potassium | 214 | mg | 8.2% |
| sodium | 476 | mg | 20.7% |
| zinc | 1.43 | mg | 13.0% |
| copper | 0.073 | mg | 8.1% |
| manganese | 0.128 | mg | 5.6% |
| selenium | 20.2 | mcg | 36.7% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 558 | mg | 79.7% | 155% |
| Isoleucine | 889 | mg | 63.5% | 132% |
| Leucine | 1578 | mg | 57.8% | 115% |
| Lysine | 1644 | mg | 78.3% | 152% |
| Methionine | 765 | mg | 72.9% | 148% |
| Phenylalanine | 1489 | mg | 85.1% | 162% |
| Threonine | 860 | mg | 81.9% | 153% |
| Tryptophan | 212 | mg | 75.7% | 143% |
| Valine | 932 | mg | 51.2% | 104% |
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Recipe
See full recipeIngredients
- Chicken pieces (thighs, drumsticks) 800 g
- Buttermilk 300 ml
- Plain flour 200 g
- Paprika 1 tbsp
- Garlic powder 1 tsp
- Onion powder 1 tsp
- Cayenne pepper 1 tsp
- Salt 2 tsp
- Black pepper 1 tsp
- Cooking oil, for frying 1 L
Instructions
- 1
Submerge the chicken pieces in buttermilk with a little salt and refrigerate for at least 1 hour, ideally overnight.
- 2
Combine the flour with paprika, garlic powder, onion powder, cayenne, salt, and black pepper in a shallow bowl.
- 3
Lift each piece from the buttermilk, letting excess drip off, and dredge firmly in the seasoned flour to coat well.
- 4
Heat oil to 170C in a deep, heavy pan.
- 5
Fry the chicken in batches for 12-15 minutes, turning, until deep golden and cooked through (internal temperature 75C).
- 6
Drain on a wire rack set over paper towel and season with a little extra salt.
- 7
Rest for a few minutes before serving.