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Oil-free fried schnitzel Calories
Breaded meat cooked in a pan without added oil; nutrition estimates assume chicken-breast schnitzel.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oil-free fried schnitzel (150 g) has 285 calories. That works out to 190 calories per 100 g. It contains 21 g of carbs, 35.3 g of protein, 6.3 g of fat and 1.2 g of fiber. Its 15.3 mg of B3 covers 96% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Oil-free fried schnitzel Nutrition Facts
Selected: 1 piece (medium) · 150 g
285
KCAL / 150G
Carbs
21g
· 8% DV
Protein
35.3g
· 71% DV
Fat
6.3g
· 8% 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 30% · Protein 50% · Fat 20%
Oil-free fried schnitzel nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 285 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 1.65 g | 8% |
| Trans fat | 0.03 g | |
| Sodium | 645 mg | 28% |
| Total carbohydrate | 21 g | 8% |
| Fiber | 1.2 g | 4% |
| Protein | 35.3 g | 71% |
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 Oil-free fried schnitzel?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 285 kcal |
| 1 piece (small) | 90 g | 171 kcal |
| 100 g | 100 g | 190 kcal |
| 4 ounce (medium) | 113 g | 215 kcal |
| 1 piece (medium) | 120 g | 228 kcal |
| 1 serving (medium) | 120 g | 228 kcal |
| 1 piece (large) | 150 g | 285 kcal |
| 6 ounce (large) | 170 g | 323 kcal |
| 1 serving (large) | 180 g | 342 kcal |
| 1 piece (extra large) | 200 g | 380 kcal |
Calculated from 190 calories per 100 g.
Frequently Asked Questions About Oil-free fried schnitzel
What is oil-free fried schnitzel made of?
Oil-free fried schnitzel is a thin piece of meat coated in breadcrumbs and cooked in a pan without added oil. It can be made with chicken, veal, or pork; the nutrition estimate for this version assumes chicken breast.
How do you make oil-free fried schnitzel crispy?
To make oil-free fried schnitzel crisp, use a good nonstick pan, preheat it, and cook the schnitzel in a single layer. A dry pan will not brown the coating exactly like shallow-frying, so avoid overcrowding and let the crust set before turning.
Why does the coating fall off oil-free fried schnitzel?
The coating can fall off oil-free fried schnitzel if the meat is wet or the breading has not adhered. Pat the meat dry, coat it in flour, beaten egg, and breadcrumbs, then let the breaded pieces rest briefly before cooking.
Can you cook oil-free fried schnitzel in an air fryer?
Yes, oil-free fried schnitzel can be cooked in an air fryer, although that is a different method from pan-frying it without added oil. Arrange the pieces in one layer and cook until the coating is browned and the meat is fully cooked.
Why is oil-free fried schnitzel dry?
Oil-free fried schnitzel is usually dry because the meat was pounded too thin or cooked for too long. Keep the pieces an even thickness and remove chicken schnitzel from the heat as soon as it is fully cooked.
What is the difference between oil-free fried schnitzel and chicken-fried steak?
Oil-free fried schnitzel is typically a thin, breadcrumb-coated cutlet, while chicken-fried steak is usually beef coated in seasoned flour and served with gravy. The oil-free version is defined by its cooking method: it is pan-cooked without added oil.
What should you serve with oil-free fried schnitzel?
Oil-free fried schnitzel pairs well with potato salad, mashed potatoes, green salad, or steamed vegetables. A lemon wedge is a classic finishing touch, and a simple mustard or yogurt-based sauce can add moisture without masking the crust.
How should you store leftover oil-free fried schnitzel?
Refrigerate leftover oil-free fried schnitzel in a covered container once it has cooled, and eat it within a few days. Keep it separate from moist sauces or sides so the breadcrumb coating does not become soggy.
Can you reheat oil-free fried schnitzel?
Yes, you can reheat oil-free fried schnitzel. Use an oven or air fryer to help the breadcrumb coating crisp up again; a microwave is quicker but tends to make the coating soft. Reheat until the center is hot.
Can you freeze oil-free fried schnitzel?
Yes, oil-free fried schnitzel can be frozen after cooking. Cool the pieces, separate them so they do not stick together, and store them in an airtight container. Reheat from thawed in an oven or air fryer to improve the texture.
Oil-free fried schnitzel Vitamins & Minerals
Vitamins
B3
15.3mg · 96% DV
B6
0.83mg · 49% DV
B5
1.35mg · 27% DV
B12
0.45µg · 19% DV
Minerals
Selenium
33µg · 60% DV
Phosphorus
345mg · 49% DV
Sodium
645mg · 28% DV
Potassium ⭐
465mg · 14% DV
Oil-free fried schnitzel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-free fried schnitzel
To burn the 285 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 Oil-free fried schnitzel?
Oil-free fried schnitzel is a thin piece of meat coated in flour, egg and breadcrumbs, then cooked in a pan without added oil. Schnitzel is associated with Central European cooking, especially Austria; chicken breast is a common version, though traditional Wiener schnitzel is made with veal.
The coating turns crisp while the meat stays tender. It is often served with lemon and potatoes or salad, and works just as well in a sandwich. For readers cooking at home, a good non-stick pan helps brown the crumb without adding oil. This is a protein-forward meal with some carbohydrates from the coating; a 100 g portion provides 23.5 g of protein. Pair it with vegetables or salad for a lighter plate.
How Nutritious Is Oil-free fried 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 Oil-free fried schnitzel Processed?
NOVA 2
Minimally 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 Oil-free fried schnitzel Contain Allergens?
Contains these allergens:
Which Diets Is Oil-free fried schnitzel Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Oil-free fried schnitzel Fat Profile
SATURATED
1.65g
MONOUNSATURATED
1.95g
POLYUNSATURATED
1.35g
Omega 6:3 ratio 12.3:1
Above the ideal 4:1 (12.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.