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Mixed greens salad with a small portion of fried schnitzel
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (small) of Small Schnitzel Salad (120 g) has 144 calories. That works out to 120 calories per 100 g. It contains 8.4 g of carbs, 9 g of protein, 7.8 g of fat and 2.6 g of fiber. Its 74.4 µg of Vitamin K covers 62% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 1 serving (small) · 120 g
144
KCAL / 120G
Carbs
8.4g
· 3% DV
Protein
9g
· 18% DV
Fat
7.8g
· 10% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 24% · Protein 26% · Fat 50%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 7.8 g | 10% |
| Saturated fat | 1.68 g | 8% |
| Trans fat | 0.02 g | |
| Sodium | 300 mg | 13% |
| Total carbohydrate | 8.4 g | 3% |
| Fiber | 2.6 g | 9% |
| Protein | 9 g | 18% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (small) | 120 g | 144 kcal |
| 1 piece (mini) | 60 g | 72 kcal |
| 1 cup (small) | 90 g | 108 kcal |
| 100 g | 100 g | 120 kcal |
| 1 piece (medium) | 100 g | 120 kcal |
| 1 cup (medium) | 150 g | 180 kcal |
| 1 serving (medium) | 180 g | 216 kcal |
| 1 serving (large) | 250 g | 300 kcal |
| 1 bottle (jumbo) | 350 g | 420 kcal |
Calculated from 120 calories per 100 g.
A small schnitzel salad usually combines mixed greens with a small piece of breaded, fried meat and salad dressing. Tomatoes, cucumber, onion, or other toppings vary by recipe, so the exact ingredients depend on where it is prepared.
A lemon vinaigrette or a light mustard dressing works well with a small schnitzel salad. Its acidity balances the fried coating without overwhelming the greens; add the dressing just before serving to keep the salad crisp.
A small schnitzel salad is usually served with cold or room-temperature greens and warm schnitzel. Adding the freshly cooked schnitzel just before serving keeps the greens from wilting and the breading from getting soggy.
Keep the schnitzel separate from the dressed greens until serving a small schnitzel salad. Place it on top at the last moment and avoid pouring dressing over the breading, since moisture quickly softens its crisp coating.
You can prep the greens and dressing for a small schnitzel salad ahead, but cook the schnitzel close to serving time. Store washed, thoroughly dried greens separately from the dressing and schnitzel, then assemble the salad at the last minute.
The schnitzel in a small schnitzel salad may be made with chicken, veal, or another thin cut of meat. The shared feature is a breaded, fried cutlet; check the menu or recipe if you need to know which meat is used.
Refrigerate leftover small schnitzel salad in a covered container, separating the schnitzel from the greens if possible. Dressed leaves soften quickly, while reheating the schnitzel separately in an oven can help restore some of its crispness.
Soup, bread, or roasted potatoes all pair well with a small schnitzel salad. For a lighter meal, choose a simple vegetable soup; add bread or potatoes when you want the salad to feel more substantial.
To make a small schnitzel salad, wash and dry mixed greens, bread a thin meat cutlet, and fry it until cooked and crisp. Toss the greens with a lemon-based dressing, then add the schnitzel just before serving.
A small schnitzel salad can work as a light lunch, but its modest portion may not satisfy everyone on its own. Add bread, potatoes, or a bean-based soup if you want a more substantial meal.
Vitamins
Vitamin K
74.4µg · 62% DV
Vitamin A
216µg · 24% DV
Vitamin C
19.2mg · 21% DV
B5
0.6mg · 12% DV
Minerals
Sodium
300mg · 13% DV
Phosphorus
82mg · 12% DV
Manganese
0.23mg · 10% DV
Potassium ⭐
324mg · 10% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 144 calories in 1 serving (small) (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.
Small Schnitzel Salad combines mixed greens with a modest portion of breaded, fried schnitzel. Schnitzel is associated with Central European cooking, while serving it over salad makes for a lighter meal built around the crisp cutlet and fresh leaves.
It works well as a lunch or a simple supper, with the contrast between crunchy schnitzel and cool greens doing much of the work. At 7.5 g of protein per 100 g, it offers some protein, though the dressing and fried topping contribute to its overall richness. For a lighter plate, ask for dressing on the side and add extra fresh vegetables; bread or boiled potatoes can make it more substantial.
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.
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.
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.
Contains these allergens:
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
SATURATED
1.68g
MONOUNSATURATED
2.52g
POLYUNSATURATED
1.56g
Omega 6:3 ratio 10.5:1
Above the ideal 4:1 (10.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.