Cooking Method Changes Calories
The same 100g of chicken breast varies widely by preparation: 165kcal boiled, 270kcal fried — a difference of over 100kcal.
Cooking Methods Ranked
- •1. Steaming/blanching: no oil, preserves nutrients
- •2. Roasting (air fryer): minimal oil
- •3. Stir-frying: uses a small amount of oil
- •4. Deep frying: calories soar from oil absorption (avoid)
Tips to Cut Cooking Calories
- •Use an oil sprayer: one-fifth the amount of pouring
- •Use non-stick pans: cook without oil
- •Oven/air fryer: cooks in the food's own fat
- •Skim fat from soups and stews: chill and lift off the solid fat
- •Remove poultry skin: fat concentrates there
💡
An air fryer is a dieter's best friend. It delivers fried texture with 90% less oil.
Choosing Healthy Seasonings
- •Recommended: vinegar, lemon juice, herbs, garlic, ginger, soy sauce (sparingly)
- •Careful with: mayonnaise, dressings, sugar, ketchup
“Changing how you cook alone can save 300kcal a day.”
Sources · Korea Ministry of Food and Drug Safety food composition database