Broasted chicken has become a popular menu item at many restaurants and food chains. But is this cooking method actually healthier than traditional fried chicken? Let’s take a closer look at broasted chicken nutrition facts to find out if it’s high in fat and calories.
What is Broasted Chicken?
Broasted chicken is chicken that is cooked using a specialized pressure frying method. While it’s similar to deep frying, broasting uses less oil and seals in juices more effectively.
Here’s a quick rundown of how broasted chicken is made:
- Chicken pieces are coated in a seasoned flour dredge, then placed into a pressure cooker filled with hot oil.
- The cooker is sealed shut and pressure is built up, raising the boiling point of the oil.
- The chicken cooks rapidly under pressure at around 295°F.
- The pressure is released, allowing the chicken to finish cooking in the hot oil.
- Excess oil is drained off and the broasted chicken is served hot and juicy.
This method of high-heat pressure frying gives the chicken a light, crispy crust and tender, moist interior. Broasted chicken is known for having a distinct texture and flavor.
Broasted Chicken Nutrition Facts
Now let’s analyze the nutrition facts of broasted chicken compared to oven-baked and fried chicken options:
| Chicken Type | Calories | Total Fat | Saturated Fat | Cholesterol | Sodium |
|---|---|---|---|---|---|
| Broasted chicken thigh (3 oz) | 190 | 12 g | 3 g | 85 mg | 310 mg |
| Fried chicken thigh (3 oz) | 244 | 16 g | 4 g | 104 mg | 407 mg |
| Baked chicken thigh (3 oz) | 187 | 8 g | 2 g | 89 mg | 74 mg |
As you can see, a 3 ounce serving of broasted chicken thigh contains 190 calories, 12 grams of total fat, and 3 grams of saturated fat. This is slightly less fat than the same portion of fried chicken thigh.
However, broasted chicken is higher in fat compared to baked chicken. A baked thigh contains just 8 grams of total fat and 2 grams of saturated fat.
Is Broasted Chicken Considered High in Fat?
Whether or not broasted chicken is considered high in fat depends on your definition. Broasted chicken does contain more total and saturated fat than baked or grilled chicken.
According to the USDA, here are general guidelines on what constitutes high fat content per serving:
- Total fat: More than 13 grams
- Saturated fat: More than 4 grams
A 3 ounce serving of broasted chicken thigh exceeds both of those thresholds slightly. So by the USDA’s standards, broasted chicken would be considered high in total and saturated fat.
However, it’s not outrageously high in fat compared to fried chicken. Broasted chicken has about 25% less total fat than traditional fried chicken prepared in deep fryers.
Factors That Impact Fat Content
When evaluating the fat content of broasted chicken, there are a few factors that can alter the nutrition profile:
Part of the Chicken
The part of the chicken impacts the fat content quite a bit. Chicken thighs and legs are higher in fat than lean breast meat. For example:
| Chicken Part | Total Fat (3 oz) |
|---|---|
| Broasted breast | 3 g |
| Broasted thigh | 12 g |
| Broasted drumstick | 15 g |
As shown, broasted chicken breast contains just 3 grams of fat per serving, while thighs and drumsticks are significantly higher.
Cooking Method
The broasting technique does use less oil than traditional frying. However, other cooking methods like baking, grilling, or air frying would further reduce the fat content:
| Cooking Method | Total Fat (3 oz breast) |
|---|---|
| Broasted | 3 g |
| Baked | 2 g |
| Grilled | 1 g |
| Air Fried | 2 g |
While broasting is lower in fat than frying, other cooking methods result in a lower fat chicken dish.
Breading and Batter
The coating used on broasted chicken also impacts the fat content. Some restaurants use heavy breading or extra-crispy batters that boost the fat content. Going with a lighter breading or baked chicken options reduces fat.
Serving Size
Finally, the serving size greatly changes the amount of fat you’re consuming. A 3 ounce portion of broasted chicken thigh has 12 grams of fat. But eat a 6 ounce serving and you’ll double that amount.
Sticking to recommended serving sizes of 3-4 ounces per piece helps keep the fat content in check.
Healthier Broasted Chicken Options
If you want to enjoy broasted chicken while limiting fat, here are some tips:
- Choose breast meat over thighs and legs
- Request it baked or grilled instead of broasted
- Ask for light breading rather than heavy batter
- Watch your portions and stick to 3-4 ounces
- Avoid eating the skin to cut down on saturated fat
- Balance it out with non-fried sides like salads and roasted veggies
You can also prepare lower-fat broasted chicken at home. Try using a light breading and either baking or air frying it instead of deep frying. This allows you to control the amount of oil used.
The Bottom Line
Overall, broasted chicken does contain more total and saturated fat than baked or grilled chicken breast. A 3 ounce serving exceeds the thresholds for high fat according to USDA guidelines.
However, broasted chicken is marginally lower in fat compared to fried chicken prepared traditionally. So while broasted chicken is not exactly low fat, it’s a modestly healthier alternative to fried chicken if you don’t overdo portion sizes.
To make it even healthier, opt for broasted chicken breast with light breading and prepare it baked or air fried at home. Pair it with non-fried sides and watch your serving sizes. This allows you to enjoy the delicious flavor and crunch of broasted chicken while limiting the fat intake.