[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"food-detail-zha-ji-pai":3},{"protein":4,"fat":5,"carbs":6,"fiber":7,"summary":8,"efficacy":9},17.5,18,10.7,0,"油炸快餐类代表，适合做外食热量参考。",[10,13,16],{"title":11,"content":12},"油炸使热量翻倍","每100克炸鸡含热量279千卡、脂肪18.0克。对比同部位生鸡肉（约130千卡\u002F100g），油炸后面糊吸收大量油脂使热量翻倍以上。一块炸鸡腿（约100克）热量约280千卡，主要来自炸粉和油脂。",{"title":14,"content":15},"去皮可减少部分热量","炸鸡的热量大部分来自面糊和鸡皮吸收的油脂。去掉外层面糊和鸡皮后，肉本身的热量约150-170千卡\u002F100g，脂肪含量降至5-7克。但外层面糊正是炸鸡风味的核心，偶尔食用无妨。",{"title":17,"content":18},"替代做法和频率","空气炸锅版\"炸鸡\"使用喷油而非油炸，热量约为传统炸鸡的60-70%。或用烤箱烤制的鸡腿，调味后用面包糠轻裹喷油烤制，口感近似而热量更低。炸鸡建议作为偶尔（每月1-2次）的外食选择。"]