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Baked low-oil schnitzel Calories
Low-oil oven-baked breaded chicken
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked low-oil schnitzel (150 g) has 294 calories. That works out to 196 calories per 100 g. It contains 18.6 g of carbs, 31.2 g of protein, 10.5 g of fat and 1.2 g of fiber. Its 14.7 mg of B3 covers 92% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Baked low-oil schnitzel Nutrition Facts
Selected: 1 piece (medium) · 150 g
294
KCAL / 150G
Carbs
18.6g
· 7% DV
Protein
31.2g
· 62% DV
Fat
10.5g
· 13% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 25% · Protein 42% · Fat 33%
Baked low-oil schnitzel nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 294 kcal | |
| Total fat | 10.5 g | 13% |
| Saturated fat | 2.03 g | 10% |
| Trans fat | 0.02 g | |
| Sodium | 585 mg | 25% |
| Total carbohydrate | 18.6 g | 7% |
| Fiber | 1.2 g | 4% |
| Protein | 31.2 g | 62% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Baked low-oil schnitzel?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 294 kcal |
| 1 piece (mini) | 60 g | 118 kcal |
| 1 piece (small) | 90 g | 176 kcal |
| 100 g | 100 g | 196 kcal |
| 1 serving (small) | 120 g | 235 kcal |
| 1 serving (medium) | 180 g | 353 kcal |
| 1 piece (large) | 220 g | 431 kcal |
| 1 serving (large) | 250 g | 490 kcal |
| 1 piece (extra large) | 280 g | 549 kcal |
Calculated from 196 calories per 100 g.
Frequently Asked Questions About Baked low-oil schnitzel
How do you make baked low-oil schnitzel crispy?
Baked low-oil schnitzel gets crispier when the oven is fully heated and the breadcrumb coating has a light spray of oil. Arrange the pieces with space between them and turn them once so both sides brown.
What cut of chicken is used for baked low-oil schnitzel?
Baked low-oil schnitzel is usually made with thin chicken breast cutlets. Pounding them to an even thickness helps them cook evenly without leaving the breading in the oven longer than necessary.
Why does the coating fall off baked low-oil schnitzel?
The coating on baked low-oil schnitzel often slips off when the chicken is damp or the layers of breading are uneven. Pat the chicken dry, coat it in flour, egg, then breadcrumbs, and let the breaded pieces rest briefly before baking.
Is baked low-oil schnitzel the same as chicken Milanese?
They are similar, but not always the same dish. Baked low-oil schnitzel is a breaded chicken cutlet cooked in the oven; chicken Milanese is commonly pan-fried and may be served with lemon or salad.
Can you cook baked low-oil schnitzel from frozen?
Yes, baked low-oil schnitzel can be cooked from frozen, but it will take longer than thawed schnitzel. Leave space between pieces and make sure the chicken is fully cooked at the center before serving.
What sauce goes with baked low-oil schnitzel?
Lemon juice is a classic, simple match for baked low-oil schnitzel. Mustard sauce, a light yogurt-based dip, or tomato sauce also works, depending on whether you want a sharp, creamy, or savory accompaniment.
What is the difference between baked low-oil schnitzel and Wiener schnitzel?
Baked low-oil schnitzel is a breaded chicken dish cooked in the oven. Traditional Wiener schnitzel is made with veal and fried, so the meat and cooking method distinguish the two.
Can you make baked low-oil schnitzel without eggs?
Yes, you can make baked low-oil schnitzel without eggs by using a thin layer of yogurt or milk to help breadcrumbs stick. The coating may brown and hold differently, so press the crumbs firmly onto the chicken.
How do you reheat baked low-oil schnitzel without making it soggy?
Reheat baked low-oil schnitzel in an oven or air fryer rather than a microwave. Dry heat helps restore some crispness to the breadcrumb coating; refrigerate leftovers in a covered container and reheat them thoroughly.
Is baked low-oil schnitzel a good choice for weight loss?
Baked low-oil schnitzel can fit a weight-loss meal because it is oven-cooked with less oil than a fried version and provides protein. Pair it with vegetables or salad, and remember that the breading and sides also contribute to the meal.
Baked low-oil schnitzel Vitamins & Minerals
Vitamins
B3
14.7mg · 92% DV
B6
0.78mg · 46% DV
B5
1.27mg · 25% DV
Biotin
6.3µg · 21% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
308mg · 44% DV
Sodium
585mg · 25% DV
Manganese
0.45mg · 20% DV
Potassium ⭐
443mg · 13% DV
Baked low-oil schnitzel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked low-oil schnitzel
To burn the 294 calories in 1 piece (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Baked low-oil schnitzel?
Baked low-oil schnitzel is a thin piece of chicken coated in flour, egg and breadcrumbs, then baked rather than deep-fried. Schnitzel is associated with Central European cooking, while chicken versions are now a familiar weeknight meal in many countries.
The coating turns crisp and golden, while the meat stays tender. Serve it hot with a green salad, potatoes or vegetables; a squeeze of lemon is a simple finishing touch. Baking with less oil makes it lighter than a traditionally fried schnitzel, though the crumb coating adds carbohydrates. It also provides a substantial amount of protein, making it a practical centrepiece for a balanced meal.
How Nutritious Is Baked low-oil schnitzel?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Baked low-oil schnitzel Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked low-oil schnitzel Contain Allergens?
Contains these allergens:
Which Diets Is Baked low-oil schnitzel Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked low-oil schnitzel Fat Profile
SATURATED
2.03g
MONOUNSATURATED
3.97g
POLYUNSATURATED
2.22g
Omega 6:3 ratio 18.5:1
Above the ideal 4:1 (18.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.