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A small salad of crisp green lettuce leaves, sliced cucumber and red tomato, topped with bite-sized, golden-brown breaded schnitzel pieces.
●Low GI

Small Schnitzel Salad Calories

Mixed greens salad with a small portion of fried schnitzel

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

120kcal

GI

35low

POTASSIUM · 100 G

270mg

FIBER · 100 G

2.2g

Quick answer

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.

Small Schnitzel Salad Nutrition Facts

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%

Small Schnitzel Salad nutrition facts table · 1 serving (small) (120 g)

NutrientAmount% DV
Calories144 kcal
Total fat7.8 g10%
Saturated fat1.68 g8%
Trans fat0.02 g
Sodium300 mg13%
Total carbohydrate8.4 g3%
Fiber2.6 g9%
Protein9 g18%

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 Serving of Small Schnitzel Salad?

ServingAmountCalories
1 serving (small)120 g144 kcal
1 piece (mini)60 g72 kcal
1 cup (small)90 g108 kcal
100 g100 g120 kcal
1 piece (medium)100 g120 kcal
1 cup (medium)150 g180 kcal
1 serving (medium)180 g216 kcal
1 serving (large)250 g300 kcal
1 bottle (jumbo)350 g420 kcal

Calculated from 120 calories per 100 g.

Frequently Asked Questions About Small Schnitzel Salad

What is in a small schnitzel salad?

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.

What dressing goes with a small schnitzel salad?

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.

Is a small schnitzel salad served warm or cold?

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.

How do you keep the schnitzel crispy in a small schnitzel salad?

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.

Can you make a small schnitzel salad ahead of time?

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.

What meat is used in a small schnitzel salad?

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.

How should you store leftover small schnitzel salad?

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.

What can you serve with a small schnitzel salad?

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.

How do you make a small schnitzel salad at home?

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.

Is a small schnitzel salad filling enough for lunch?

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.

Small Schnitzel Salad Vitamins & Minerals

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

Small Schnitzel Salad Glycemic Index

GLYCEMIC INDEX

35
Low
0 Low5570100

GLYCEMIC LOAD

4.8
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Small Schnitzel Salad

To burn the 144 calories in 1 serving (small) (120 g):

🚶

36min

Walking (5 km/h)

🏃

15min

Running (8 km/h)

🚴

20min

Cycling

🏊

17min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Small Schnitzel Salad?

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.

How Nutritious Is Small Schnitzel Salad?

Nutrient density

Medium

38/ 100

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

50/ 100

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 Small Schnitzel Salad 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 Small Schnitzel Salad Contain Allergens?

Contains these allergens:

Gluten yes
Dairy free
Eggs yes
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Small Schnitzel Salad 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

Small Schnitzel Salad Fat Profile

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.