Big Calorie Deal: Baked vs. Fried Foods
It's common knowledge that fried foods have more fat and calories than baked versions, but sometimes its hard to determine if the difference is such a big deal. Simply put, it is. Here's a list of some of America's favorite fried foods with their fat grams and calorie counts alongside their baked option.
Chicken 1 leg or ~4 ounce serving bone removed
Roasted. Skin removed - Total Fat 8g Calories 181
Meat and Skin, Fried with Flour - Total Fat 16.2g Calories 284
The difference between baked and fried chicken is 103 calories and 8.2 grams of fat.
Fish 3 oz. serving
Baked Tilapia - Total Fat 2.2g Calories 109
Fried - Total Fat 10.5g Calories 197
The difference between baked or fried is 88 calories and 8.3 grams of fat.
Shrimp 1 ~6 ounce serving or about 6-8 shrimp
Boiled or Steamed - Total Fat 4g Calories 220 Sodium 310mg
Fried and Breaded- Total Fat 25.8g Calories 470 Sodium 1500mg
The difference between baked or fried is 250 calories and 21.4 grams of fat.
Oysters 6 medium or ~3 oz. serving
Raw - Total Fat 2.1g Calories 57
Fried - Total Fat 11g Calories 225
The difference between baked or fried is 168 calories and 8.9 grams of fat.
French Fries Small or ~3 oz. serving
Baked (Home-prepared from frozen) - Total Fat 6.5g Calories 170
Fried - Total Fat 14.5g Calories 271
The difference between baked or fried is 101 calories and 8 grams of fat.
Onion Rings 9 onion rings or ~3 oz. serving
Baked - Total Fat 6g Calories 177
Deep Fried - Total Fat 15.5g Calories 276
The difference between baked or fried is 99 calories and 9.5 grams of fat.
Spring Rolls 1 roll (about 84g)
Steamed - Total Fat 2.4g Calories 97
Fried - Total Fat 12g Calories 200
The difference between baked or fried is 103 calories and 9.6 grams of fat.
What about Pan Frying?
We didn't include information about pan frying because the amount of calories that pan-frying adds to certain foods depends heavily on how much oil is added to the pan, the calorie count of the oil added, and how much the food being cooked absorbs. If you want to find out just how much oil is absorbed into the food you cook, you can measure the amount of remaining oil in the pan after you cook and compare it to the amount of oil originally added. So you know, the addition of just one tablespoon of olive oil, margarine, or butter is 120, 87, or 102 calories respectively.
What foods have you switched to baked only to save calories? If you have recipes for baked options that maintain the texture of fried, share them below.