How many calories are in Iceland Southern fried chicken fillets?

December 2, 2025 •

2 min read

Based on nutritional data, Iceland's Southern fried chicken fillets contain approximately 208 calories per 100 grams, with variations depending on the specific product version. This guide will provide a comprehensive look at the calorie and nutritional information for these popular frozen chicken items.

Quick Summary

A detailed breakdown of the caloric and nutritional content of Iceland Southern fried chicken fillets. Includes per-100g values for calories, fat, protein, and carbohydrates, assisting with meal planning and dietary tracking.

Key Points

Calories per 100g: Iceland Southern fried chicken fillets contain approximately 208 kcal per 100g, while the strips version is slightly lower at around 201-202 kcal per 100g.
Fillet Size Matters: The total calorie count per individual fillet depends on its weight. Use the 100g value to calculate for different serving sizes.
Macronutrient Content: A 100g serving contains significant amounts of protein, carbohydrates (from coating), and fat, typical for a fried, breaded product.
Healthier Cooking Methods: Oven-baking or air frying the fillets is a healthier preparation method than deep frying, as it minimises additional fat.
Alternative Recipes: For a much lower-calorie option, preparing homemade, oven-baked 'southern fried' chicken is recommended, allowing for better control of ingredients.
Moderation is Key: While not the healthiest everyday meal, the fillets can be enjoyed in moderation as part of a balanced diet, especially when paired with healthier side dishes.

The Calorie Count Explained

When considering the calorie content of Iceland's Southern fried chicken fillets, it's important to note that the standard fillets have about 208 kcal per 100g. The fillet strips version is slightly lower, typically around 201-202 kcal per 100g. The exact number can vary by product and batch, so checking the packaging is recommended.

How Many Calories Per Fillet?

An individual fillet's calorie count depends on its size. A medium fillet might weigh around 120g. To estimate its calories, multiply the 100g value (208 kcal) by 1.2, resulting in approximately 249.6 kcal. This method helps in tracking intake when consuming more than one.

A Detailed Nutritional Breakdown

Looking beyond just calories, the nutritional profile reveals the amounts of protein, carbohydrates, and fat. The Southern Fried Chicken Breast Fillet Strips (per 100g) typically contain about 16-18.5g of protein, 18-19.3g of carbohydrates, and 7g of fat (including about 0.9g of saturated fat). The coating contributes significantly to the carbohydrate and fat content, with ingredients like wheat flour, soya bean oil, and starches listed.

Calorie Comparison: Iceland vs. Healthier Home-Cooked

For a healthier alternative, consider a homemade baked version which can reduce fat and calories.


Feature	Iceland Southern Fried Fillets (Per 100g)	Homemade Baked 'Southern' Fillets (Per 100g)
Calories	~208 kcal	~150-170 kcal (estimated)
Fat	~7g	~3-5g (estimated)
Saturated Fat	~0.9g	Lower (estimated)
Coating	Flour, starches, oil	Panko breadcrumbs, seasoning
Cooking Method	Pre-fried, oven-cooked	Air-fried or oven-baked

Impact of Cooking Methods

The cooking method significantly affects the final nutritional value. While designed for oven-baking, deep frying adds substantial fat and calories. Air frying offers a crispy texture with less added oil, keeping calories closer to the oven-baked level.

Making a Healthier Choice

To make Iceland Southern fried chicken fillets fit into a healthier diet:

Add Vegetables: Serve with a large portion of vegetables or salad to boost nutrients and feel fuller.
Control Portions: Be mindful of fillet size and consider weighing them for accurate calorie tracking.
Try Homemade: Baking a homemade version offers greater control over ingredients and calorie count.
Read Labels: Nutritional information can change, so always check the packaging.
Maintain Balance: Enjoy these fillets in moderation as part of an overall balanced diet.

Conclusion

Iceland Southern fried chicken fillets are a convenient meal option, providing about 208 kcal per 100g. While not the leanest choice due to the frying and coating, understanding their nutritional content helps manage intake. By controlling portions, opting for healthier cooking methods like air frying or baking, and balancing meals with vegetables, they can fit into a sensible diet. For the lowest calorie option, a homemade baked version is best.

For a lower-calorie option, try a homemade baked chicken fillet recipe.

Frequently Asked Questions

According to nutritional data, Iceland Southern fried chicken fillets contain approximately 208 calories per 100 grams. The fillet strips version is slightly lower, with around 201-202 calories per 100g.

For the Southern Fried Chicken Breast Fillet Strips, the fat content is approximately 7 grams per 100g serving, with around 0.9 grams being saturated fat.

As a fried, breaded product, it is higher in fat and calories than unbreaded, unfried chicken. While acceptable in moderation, it is not considered a health food. Healthier alternatives like homemade baked chicken can be made with less oil.

Key ingredients include chicken breast fillet (around 58%), wheat flour, fully refined soya bean oil, modified tapioca starch, and various seasonings like salt, pepper, and paprika.

To reduce the fat and calorie intake, you can cook the fillets in an air fryer or oven-bake them, which minimises the need for extra oil. This is a healthier alternative to deep frying.

The fillet strips are slightly lower in calories per 100g (approx. 201-202 kcal) compared to the standard fillets (approx. 208 kcal). This is likely due to a different ratio of chicken to coating.

The nutritional information on the packaging is based on the oven-baked preparation method, so it does not include any extra oil you might add if you chose to deep fry them. The final calorie count will increase if extra oil is used during cooking.