⏱ 70 min totalPerfect Pan-Roasted Chicken Thighs
Per 1 serving · 192 g · 4 ingredients
of a 2,000 cal day
- Protein31g28% of calories
- Carbs0.5g0% of calories
- Fat35g71% of calories
- ✓ Keto-friendly
- ✓ Sugar free
At a glance
One serving of Perfect Pan-Roasted Chicken Thighs (192 g) has 447 calories, with 31 g of protein, 0.5 g of carbohydrates and 35 g of fat. Most of its energy comes from fat (71% of calories). It is high in protein (62% DV), riboflavin (b2) (21% DV) and niacin (54% DV). Keep an eye on saturated fat and cholesterol, which provide 44% and 61% of the daily value.
High in
20%+ of the daily value
- Protein62%
- Riboflavin (B2)21%
- Niacin54%
- Vitamin B650%
- Vitamin B1249%
- Phosphorus42%
Good source of
10–19% of the daily value
- Thiamine11%
- Choline16%
- Iron16%
- Copper11%
Watch
20%+ of the daily value
- Saturated fat44%
- Cholesterol61%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Preheat oven to 475°F. Season chicken with salt and pepper.
- 2
Heat oil in a 12" cast-iron or heavy nonstick skillet over high heat until hot but not smoking. Nestle chicken in skillet and cook 2 minutes.
- 3
Reduce heat to medium-high; continue cooking, occasionally rearranging chicken thighs and rotating pan to evenly distribute heat, about 12 minutes.
- 4
Transfer skillet to oven and cook 13 more minutes. Flip chicken; continue cooking until meat is thoroughly cooked through, about 5 minutes longer. Transfer to a plate and let rest 5 minutes before serving.
Vitamins & minerals
Amounts for 1 serving (192 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 43 μg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 4 μg | 3% |
| Thiamine | 0.1 mg | 11% |
| Riboflavin (B2) | 0.3 mg | 21% |
| Niacin | 9 mg | 54% |
| Vitamin B6 | 1 mg | 50% |
| Folate (B9) | 6 μg | 1% |
| Vitamin B12 | 1 μg | 49% |
| Pantothenic acid | 0.4 mg | 7% |
| Choline | 86 mg | 16% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 13 mg | 1% |
| Iron | 1 mg | 16% |
| Potassium | 384 mg | 8% |
| Magnesium | 34 mg | 8% |
| Phosphorus | 295 mg | 42% |
| Zinc | 2 mg | 22% |
| Copper | 0.1 mg | 11% |
| Manganese | 0 mg | 1% |
| Selenium | 36 μg | 65% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.3 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 0.1 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 16 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 7 g | — |
| Proline | 1 g | — |
| Retinol | 43 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.4 g | — |
| Total omega 6 | 6 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 447 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 85minWalking (3.5 mph)
- 54minCycling (moderate)
- 37minRunning (6 mph)
- 63minSwimming laps
Common questions
How many calories are in Perfect Pan-Roasted Chicken Thighs?
One serving of Perfect Pan-Roasted Chicken Thighs (1 serving) has 447 calories, which works out to 233 calories per 100 g. That is about 22% of a 2,000-calorie day.
Are Perfect Pan-Roasted Chicken Thighs high in protein?
It provides a solid 31 g of protein per serving (62% of the 50 g daily value), but protein supplies only 28% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Perfect Pan-Roasted Chicken Thighs keto-friendly?
It can fit a ketogenic diet: 0.5 g of net carbs per serving, with carbs making up 0% of calories.
How much sodium is in Perfect Pan-Roasted Chicken Thighs?
191 mg per serving.
How much sugar is in Perfect Pan-Roasted Chicken Thighs?
0 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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