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Oven-baked chicken schnitzel Calories
Oven-baked, lower fat, high protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Oven-baked chicken schnitzel (120 g) has 204 calories. That works out to 170 calories per 100 g. It contains 12 g of carbs, 25.2 g of protein, 6 g of fat and 1 g of fiber. Its 8.6 mg of B3 covers 54% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Oven-baked chicken schnitzel Nutrition Facts
Selected: 1 piece (medium) · 120 g
204
KCAL / 120G
Carbs
12g
· 4% DV
Protein
25.2g
· 50% DV
Fat
6g
· 8% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 24% · Protein 50% · Fat 26%
Oven-baked chicken schnitzel nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 204 kcal | |
| Total fat | 6 g | 8% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0.01 g | |
| Sodium | 408 mg | 18% |
| Total carbohydrate | 12 g | 4% |
| Fiber | 1 g | 4% |
| Protein | 25.2 g | 50% |
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 Oven-baked chicken schnitzel?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 204 kcal |
| 1 slice (thin) | 60 g | 102 kcal |
| 1 piece (small) | 80 g | 136 kcal |
| 100 g | 100 g | 170 kcal |
| 1 slice (thick) | 100 g | 170 kcal |
| 1 serving (medium) | 150 g | 255 kcal |
| 1 piece (large) | 180 g | 306 kcal |
| 1 serving (large) | 200 g | 340 kcal |
| 2 piece (double) | 240 g | 408 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Oven-baked chicken schnitzel
What is oven-baked chicken schnitzel?
Oven-baked chicken schnitzel is a thin piece of chicken coated in breadcrumbs and cooked in the oven. It is a baked take on schnitzel, which is traditionally breaded and fried, and is often served with lemon.
How do you keep oven-baked chicken schnitzel crispy?
Use dry chicken, press the breadcrumbs firmly onto both sides, and leave space between pieces on the baking tray. A light coating of oil helps the crumb brown; overcrowding traps steam and can make oven-baked chicken schnitzel soft.
Why does the coating fall off oven-baked chicken schnitzel?
The coating usually falls off oven-baked chicken schnitzel if the chicken is wet or the layers do not adhere. Pat the meat dry, coat it in flour, then beaten egg and breadcrumbs, and avoid turning it before the crust has set.
Can you make oven-baked chicken schnitzel in an air fryer?
Yes, oven-baked chicken schnitzel can be cooked in an air fryer, with the pieces arranged in a single layer. Air fryers brown the coating quickly, so check for doneness early and cook in batches rather than stacking the chicken.
Can you use chicken thighs for oven-baked chicken schnitzel?
Yes, boneless chicken thighs work for oven-baked chicken schnitzel, though they are less uniform than breast meat. Pound them to an even thickness so they cook consistently, and check the thickest part before serving.
Can you prepare oven-baked chicken schnitzel ahead of time?
Yes, you can bread oven-baked chicken schnitzel ahead and refrigerate it briefly before cooking. Keep it covered and separate from ready-to-eat foods; for the crispest coating, bake it soon after breading rather than leaving it overnight.
How should you reheat leftover oven-baked chicken schnitzel?
Reheat leftover oven-baked chicken schnitzel in an oven or air fryer to bring back some of the crust’s crispness. A microwave warms it quickly but tends to soften the breadcrumbs. Refrigerate leftovers promptly in a covered container.
What sauce goes well with oven-baked chicken schnitzel?
Lemon is a classic accompaniment to oven-baked chicken schnitzel, and Dijon mustard or a simple yogurt-herb sauce also works well. Serve sauces on the side so they do not soak into the crisp breadcrumb coating.
Is oven-baked chicken schnitzel lighter than fried schnitzel?
Oven-baked chicken schnitzel is generally lighter in added fat than a version deep-fried in oil because it does not need to be submerged in fat. The amount of oil brushed onto the coating still affects the final result.
Can oven-baked chicken schnitzel be frozen?
Yes, cooked oven-baked chicken schnitzel can be frozen once cooled. Freeze the pieces separately first so they do not stick together, then store them in a sealed container. Thaw in the refrigerator and reheat in the oven for a better crust.
Oven-baked chicken schnitzel Vitamins & Minerals
Vitamins
B3
8.64mg · 54% DV
B6
0.54mg · 32% DV
Biotin
8.4µg · 28% DV
B5
0.84mg · 17% DV
Minerals
Phosphorus
204mg · 29% DV
Selenium
16µg · 29% DV
Sodium
408mg · 18% DV
Potassium ⭐
324mg · 10% DV
Oven-baked chicken schnitzel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oven-baked chicken schnitzel
To burn the 204 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 Oven-baked chicken schnitzel?
Oven-baked chicken schnitzel is made by coating a thin chicken cutlet in egg and breadcrumbs, then baking it until golden. Schnitzel belongs to Central European cooking; baking is a convenient, less-oily take on the familiar crumbed cutlet. The coating turns crisp while the chicken stays tender, and a squeeze of lemon cuts through its savoury richness.
Serve it with potato salad, roasted potatoes or a fresh green salad for a straightforward main meal. It also works well in a sandwich with lettuce and a little mustard. With 21 g of protein per 100 g, it is a protein-forward option; pair it with vegetables rather than fried sides for a lighter plate.
How Nutritious Is Oven-baked chicken 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 Oven-baked chicken 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 Oven-baked chicken schnitzel Contain Allergens?
Contains these allergens:
Which Diets Is Oven-baked chicken 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
Oven-baked chicken schnitzel Fat Profile
SATURATED
1.44g
MONOUNSATURATED
2.04g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 6.8:1
Above the ideal 4:1 (6.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.