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Fat-Free Schnitzel Calories
Fat-free, high protein, low calorie
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fat-Free Schnitzel (120 g) has 144 calories. That works out to 120 calories per 100 g. It contains 7.2 g of carbs, 28.8 g of protein, 0.6 g of fat and 0.6 g of fiber. Its 0.8 µg of B12 covers 35% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Fat-Free Schnitzel Nutrition Facts
Selected: 1 piece (medium) · 120 g
144
KCAL / 120G
Carbs
7.2g
· 3% DV
Protein
28.8g
· 58% DV
Fat
0.6g
· 1% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 19% · Protein 77% · Fat 4%
Fat-Free Schnitzel nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.18 g | 1% |
| Trans fat | 0 g | |
| Sodium | 384 mg | 17% |
| Total carbohydrate | 7.2 g | 3% |
| Fiber | 0.6 g | 2% |
| Protein | 28.8 g | 58% |
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 Fat-Free Schnitzel?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 144 kcal |
| 1 piece (extra small) | 60 g | 72 kcal |
| 1 piece (small) | 80 g | 96 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (medium) | 150 g | 180 kcal |
| 1 piece (large) | 180 g | 216 kcal |
| 1 serving (large) | 200 g | 240 kcal |
| 2 piece (double) | 240 g | 288 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Fat-Free Schnitzel
What is fat-free schnitzel?
Fat-free schnitzel is a thin cutlet coated in breadcrumbs and cooked with little or no added fat. The meat and coating can vary by product, so the name alone does not tell you which meat it contains.
How do you cook fat-free schnitzel without oil?
Cook fat-free schnitzel in a preheated nonstick pan over medium-low heat without adding oil, turning it carefully so the coating browns on both sides. If it starts sticking or drying out, use a small amount of oil.
Can you cook fat-free schnitzel in an air fryer?
Yes. Arrange fat-free schnitzel in a single layer in the air-fryer basket and follow the appliance or package directions for breaded cutlets. Turn the pieces partway through so the coating browns more evenly.
Can you bake fat-free schnitzel in the oven?
Yes. Place fat-free schnitzel on a lined baking tray with space between pieces, then bake until the coating is browned and the meat is cooked through. Cooking time varies with thickness, so follow the product directions when available.
Is fat-free schnitzel really fat-free?
No, not necessarily. The provided nutrition information lists 0.5 grams of fat per 100 grams, so this schnitzel is very low in fat but not literally fat-free. Oil used during cooking adds more.
What meat is used in fat-free schnitzel?
Fat-free schnitzel may be made with chicken, turkey, veal, or another meat; the name does not specify the cutlet. Check the ingredient list on the particular product to find out which meat it uses.
Why does the coating fall off fat-free schnitzel?
The coating can come loose if the meat is wet, if the cutlet is moved too soon, or if it is turned repeatedly before the crust sets. Pat the surface dry and let one side brown before turning it gently.
What should you serve with fat-free schnitzel?
Fat-free schnitzel goes well with potatoes, a green salad, or roasted vegetables. For a lighter plate, pair it with vegetables and a simple salad rather than another fried side.
Can you freeze fat-free schnitzel?
Yes. Freeze uncooked schnitzel according to its package instructions, or freeze cooked pieces once cooled in an airtight container. Thaw safely in the refrigerator and do not refreeze schnitzel that has already been thawed.
How long does cooked fat-free schnitzel last in the fridge?
Cooked fat-free schnitzel keeps for three to four days in the refrigerator when stored in a covered container. Refrigerate it within two hours of cooking and reheat until hot throughout.
Fat-Free Schnitzel Vitamins & Minerals
Vitamins
B12
0.84µg · 35% DV
B3
5.4mg · 34% DV
B6
0.42mg · 25% DV
B5
0.84mg · 17% DV
Minerals
Phosphorus
216mg · 31% DV
Selenium
14µg · 25% DV
Sodium
384mg · 17% DV
Zinc
1.44mg · 13% DV
Potassium ⭐
312mg · 9% DV
Fat-Free Schnitzel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fat-Free Schnitzel
To burn the 144 calories in 1 piece (medium) (120 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 Fat-Free Schnitzel?
Fat-free schnitzel is a leaner take on the Central European schnitzel: a thin piece of meat coated in crumbs and cooked until golden. The meat can vary by recipe, while the broad, crisp crust and tender centre are characteristic. In Austria and Germany, schnitzel is often served with potatoes, salad and a wedge of lemon; elsewhere, it works well as a straightforward main with vegetables or in a sandwich. The listed nutrition makes this version notably high in protein, at 24 g per 100 g, with very little fat. For a lighter plate, bake it or cook it in a non-stick pan with minimal oil, and pair it with a fresh salad rather than a rich sauce.
How Nutritious Is Fat-Free 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
High
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 Fat-Free 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 Fat-Free Schnitzel Contain Allergens?
Contains these allergens:
Which Diets Is Fat-Free 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
Fat-Free Schnitzel Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.22g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.