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Panko-baked chicken schnitzel Calories
Protein-rich oven-baked breaded chicken
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Panko-baked chicken schnitzel (150 g) has 330 calories. That works out to 220 calories per 100 g. It contains 19.5 g of carbs, 36 g of protein, 12.5 g of fat and 1.2 g of fiber. Its 15.8 mg of B3 covers 98% of the Daily Value. Its glycemic index is 55 (low), so it raises blood sugar slowly.
Panko-baked chicken schnitzel Nutrition Facts
Selected: 1 piece (medium) · 150 g
330
KCAL / 150G
Carbs
19.5g
· 7% DV
Protein
36g
· 72% DV
Fat
12.5g
· 16% 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 23% · Protein 43% · Fat 34%
Panko-baked chicken schnitzel nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 330 kcal | |
| Total fat | 12.5 g | 16% |
| Saturated fat | 2.47 g | 12% |
| Trans fat | 0.03 g | |
| Sodium | 630 mg | 27% |
| Total carbohydrate | 19.5 g | 7% |
| Fiber | 1.2 g | 4% |
| Protein | 36 g | 72% |
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 Panko-baked chicken schnitzel?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 330 kcal |
| ½ piece (half) | 75 g | 165 kcal |
| 100 g | 100 g | 220 kcal |
| 1 piece (small) | 100 g | 220 kcal |
| 1 serving (medium) | 150 g | 330 kcal |
| 1 piece (large) | 220 g | 484 kcal |
| 1 serving (large) | 250 g | 550 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Panko-baked chicken schnitzel
What is panko-baked chicken schnitzel?
Panko-baked chicken schnitzel is thin chicken coated in flour, egg and Japanese-style panko breadcrumbs, then baked rather than deep-fried. Panko’s larger, airy flakes give the crust a lighter, crunchier texture than many fine breadcrumbs.
How do you make panko-baked chicken schnitzel crispy?
For crisp panko-baked chicken schnitzel, lightly coat the crumbs with oil and bake the pieces on a wire rack or well-spaced baking tray. Avoid crowding them, which traps steam, and turn them only when the underside has had time to brown.
Why does the coating fall off panko-baked chicken schnitzel?
The coating on panko-baked chicken schnitzel usually slips off when the chicken is damp or the layers do not adhere. Pat the meat dry, coat it in flour before dipping it in beaten egg, then press on the panko and handle it gently.
Can you cook panko-baked chicken schnitzel in an air fryer?
Yes, panko-baked chicken schnitzel cooks well in an air fryer. Arrange the pieces in a single layer with space around them, lightly spray the coating with oil, and follow your appliance’s directions; check that the thickest part is fully cooked.
What should you serve with panko-baked chicken schnitzel?
Serve panko-baked chicken schnitzel with a crisp green salad, roasted potatoes, or a tangy cabbage slaw. Lemon wedges are a classic finishing touch, while a simple yogurt or mustard sauce can add moisture without hiding the crunchy panko crust.
How long should you bake panko-baked chicken schnitzel?
Bake panko-baked chicken schnitzel until its coating is golden and the chicken is cooked through; the exact time varies with the thickness of each piece and the oven. A food thermometer should read 165°F (74°C) at the thickest point.
Is panko-baked chicken schnitzel healthier than fried schnitzel?
Often, yes: panko-baked chicken schnitzel uses less added oil than the same dish deep-fried, while still providing a crisp coating. The difference depends on how much oil is brushed or sprayed on and what sides or sauces accompany it.
Can you prepare panko-baked chicken schnitzel ahead of time?
Yes, you can bread panko-baked chicken schnitzel ahead and keep the uncooked pieces covered in the refrigerator until you are ready to bake. For the crispest coating, avoid leaving them assembled for too long, since moisture from the chicken can soften the panko.
How do you reheat leftover panko-baked chicken schnitzel?
Reheat leftover panko-baked chicken schnitzel in an oven or air fryer until hot throughout; these methods help restore the crisp coating. A microwave is convenient, but it tends to make the panko soft rather than crunchy.
Can panko-baked chicken schnitzel be frozen?
Yes, cooked panko-baked chicken schnitzel can be frozen once it has cooled. Freeze the pieces separately before packing them together to prevent sticking, then reheat from thawed in an oven or air fryer for a crispier result.
Panko-baked chicken schnitzel Vitamins & Minerals
Vitamins
B3
15.75mg · 98% DV
B6
0.72mg · 42% DV
B5
1.58mg · 32% DV
Biotin
7.8µg · 26% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
323mg · 46% DV
Sodium
630mg · 27% DV
Manganese
0.48mg · 21% DV
Potassium ⭐
450mg · 13% DV
Panko-baked chicken schnitzel Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Panko-baked chicken schnitzel
To burn the 330 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 Panko-baked chicken schnitzel?
Panko-baked chicken schnitzel is made by flattening chicken, coating it in egg and panko—light, coarse Japanese breadcrumbs—then baking it until crisp. Schnitzel is associated with Central European cooking, while the panko crust gives this version a Japanese-inspired touch. The coating turns crunchy in the oven and the chicken stays tender inside.
Serve it with a green salad, roasted vegetables or potatoes for an easy lunch or dinner; a squeeze of lemon works especially well. It also fits neatly into a meal with rice or a simple slaw. Baking instead of deep-frying makes it a useful option when you want a crisp coating without as much added cooking oil. Chicken makes it protein-rich, while the breadcrumb crust contributes carbohydrates.
How Nutritious Is Panko-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 Panko-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 Panko-baked chicken schnitzel Contain Allergens?
Contains these allergens:
Which Diets Is Panko-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
Panko-baked chicken schnitzel Fat Profile
SATURATED
2.47g
MONOUNSATURATED
5.18g
POLYUNSATURATED
2.55g
Omega 6:3 ratio 19.4:1
Above the ideal 4:1 (19.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.