Schnitzel Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of schnitzel contains 297 calories, 22g protein, 12g carbs, and 18g fat. Schnitzel is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 297 kcal | 15% |
| Protein | 22.0g | 44% |
| Carbohydrates | 12.0g | 4% |
| Total Fat | 18.0g | 23% |
| Fiber | 0.60g | 2% |
| Sodium | 350.0mg | 15% |
| Potassium | 0.50mg | 0% |
| Calcium | 28.0mg | 2% |
| Iron | 280.0mg | 1556% |
| Magnesium | 2.1mg | 0% |
| Zinc | 200.0mg | 1818% |
| Vitamin C | 0.10mg | 0% |
| Vitamin A | 0.15mcg | 0% |
| Phosphorus | 12.0mg | 1% |
Is Schnitzel Good for You?
Schnitzel is a protein-rich dish that can be part of a balanced diet, particularly for muscle maintenance and repair. A 100g serving delivers 22g of protein (44% Daily Value) and provides substantial amounts of zinc (1,818% Daily Value) and iron (1,556% Daily Value), though the relatively high fat content at 18g per serving means portion control matters.
Key Health Benefits of Schnitzel
High-Quality Protein Source: With 22g of protein per 100g, Schnitzel supports muscle growth, tissue repair, and satiety. It is an excellent choice for those looking to meet their daily protein requirements without consuming large volumes of food.
Exceptional Mineral Content: The zinc content in Schnitzel is remarkably high at 200mg per 100g (1,818% DV), supporting immune function, wound healing, and protein synthesis. Iron levels are similarly impressive at 280mg per serving (1,556% DV), essential for oxygen transport and energy production.
Moderate Calorie Profile: At 297 calories per 100g, Schnitzel provides substantial nutrition without excessive energy density, making it manageable within most calorie-controlled meal plans.
Lower Fiber Consideration: It is important to note that Schnitzel contains minimal fiber at just 0.6g per 100g, so pairing it with high-fiber vegetables or grains enhances overall digestive health and nutrient balance.
How Does Schnitzel Compare?
Schnitzel outperforms many breaded meat dishes due to its lean protein base, though the breading and frying method adds more fat than simple grilled chicken breast. Compared to fried chicken, Schnitzel typically offers comparable or superior protein content while maintaining similar calorie density, making it nutritionally competitive within the fried meat category.
Frequently Asked Questions
How many calories is in schnitzel?
A standard 100g serving of Schnitzel contains 297 calories, representing about 15% of a typical 2,000-calorie daily diet. A full-sized portion (150-200g) would range from 445 to 594 calories depending on preparation method and thickness.
Is schnitzel good for weight loss?
Schnitzel can fit into a weight loss plan due to its high protein content at 22g per 100g, which promotes satiety and helps preserve muscle mass during calorie restriction. However, the 18g of fat per serving means portion sizes should be monitored, and it is best paired with low-calorie vegetables rather than heavy sides like fries or creamy sauces.
Why is the iron and zinc content so high in schnitzel?
The exceptionally high iron (280mg) and zinc (200mg) content reflects the nutrient density of meat-based proteins, particularly if the schnitzel is made from beef or pork rather than chicken. These minerals are naturally abundant in animal tissue and are highly bioavailable, meaning your body absorbs and utilizes them efficiently.
Is schnitzel keto-friendly?
Schnitzel can work within a ketogenic diet since it is protein and fat-rich with minimal carbohydrates at just 12g per 100g. It is important to account for the breading’s carbohydrate contribution, as the coating typically adds 8-15g of carbs per serving depending on thickness and preparation.
How long does schnitzel last in the refrigerator?
Properly stored in an airtight container, cooked Schnitzel will keep for 3-4 days in the refrigerator and up to 3 months in the freezer. For best quality, allow it to cool to room temperature before refrigerating, and reheat gently in the oven rather than the microwave to maintain texture.
How to Track Schnitzel Nutrition with Gram
Logging Schnitzel with the Gram app is simple—just snap a photo using our AI food scanner, and it automatically identifies your meal and calculates the full nutrient breakdown including protein, calories, and mineral content. You can adjust portion sizes instantly to match your serving, and track how Schnitzel fits into your daily nutritional goals across all macronutrients and key micronutrients like iron and zinc.
Frequently Asked Questions
How many calories is in schnitzel?
A standard 100g serving of Schnitzel contains 297 calories, representing about 15% of a typical 2,000-calorie daily diet. A full-sized portion (150-200g) would range from 445 to 594 calories depending on preparation method and thickness.
Is schnitzel good for weight loss?
Schnitzel can fit into a weight loss plan due to its high protein content at 22g per 100g, which promotes satiety and helps preserve muscle mass during calorie restriction. However, the 18g of fat per serving means portion sizes should be monitored, and it is best paired with low-calorie vegetables rather than heavy sides like fries or creamy sauces.
Why is the iron and zinc content so high in schnitzel?
The exceptionally high iron (280mg) and zinc (200mg) content reflects the nutrient density of meat-based proteins, particularly if the schnitzel is made from beef or pork rather than chicken. These minerals are naturally abundant in animal tissue and are highly bioavailable, meaning your body absorbs and utilizes them efficiently.
Is schnitzel keto-friendly?
Schnitzel can work within a ketogenic diet since it is protein and fat-rich with minimal carbohydrates at just 12g per 100g. It is important to account for the breading's carbohydrate contribution, as the coating typically adds 8-15g of carbs per serving depending on thickness and preparation.
How long does schnitzel last in the refrigerator?
Properly stored in an airtight container, cooked Schnitzel will keep for 3-4 days in the refrigerator and up to 3 months in the freezer. For best quality, allow it to cool to room temperature before refrigerating, and reheat gently in the oven rather than the microwave to maintain texture.
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Nutrition data sourced from USDA FoodData Central. Track schnitzel and thousands of other foods with the Gram app.