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Chicken schnitzel - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Chicken schnitzel

Chicken schnitzel consist of 7% fat, 16% protein, 19% carbs, 1% fiber and 55% water. With 209 of calories per 100g it's 90% lower than other foods in Meat dishes. In total 30.14% of the calories in Chicken schnitzel come from fat, 30.62% from protein and 36.36% from carbohydrates.

With 23.75g of carbs and a Glycemic Load of 10.7 in a portion of 125g, Chicken schnitzel should be avoided for a ketogenic diet due to the high percentage of carbs. It contains no Fructose, is Gluten free and has no Lactose.

Quick facts

  • low GI
  • high carb
  • low GL
  • Fructose free
  • Gluten free
  • Lactose free

Nutrition facts

Nutrition facts
per 100g
Chicken schnitzel
avg[1]
Calories (kcal) 209 232.4
Fat (g) 7 15.9
Protein (g) 16 17.3
Carbohydrates (g) 19 4.6
Mono- & Di-Saccharides (g) 1 4.6
Polysaccharides (g) 18 4.6
Fibers (g) 1 0.3
Water (g) 55 58.5
[1] average of Meat dishes

Breakdown in percent (%) of total calories

An average portion size (125g) contains

  • 261.25 Calories
  • 8.75g of Fat
  • 20g of Protein
  • and 23.75g of Carbs
  • 25mg of Magnesium, that covers 7.81% of the recommended daily allowance (RDA) for Magnesium.
  • 1.25mg of Zinc - 12.5% of the RDA for Zinc.
  • 1.125mg of Iron - 9.38% of the RDA for Iron.
  • 268.75mg of Potassium - 6.72% of the RDA for Potassium.
  • 1.25mg of Vitamin C - 1.19% of the RDA for Vitamin C.
  • 0.625mg of Vitamin B12 - 20.83% of the RDA for Vitamin B12.

For every gram of carbs in Chicken schnitzel you get

  • 0.84 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Meat dishes have on average 3.76g of proteins per 1 gram of carbs.
  • 0.37 grams of fat (total average 0.66g, other foods in Meat dishes 3.46g)
  • 0.05 grams of fibers (total average 0.13g, other foods in Meat dishes 0.07g)

Nutrient distribution per gram

What vitamins are in Chicken schnitzel?

Vitamins
per 100g
Chicken schnitzel
avg[1]
Vitamin C (mg) 1 5.1
Vitamin E (mg) 0.8 0.5
Vitamin B1 / Thiamine (mg) 0.1 0.3
Vitamin B2 (mg) 0.17 0.2
Vitamin B6 (mg) 0.32 0.2
Vitamin B9 / Folate (μg) 25 19.9
Vitamin B12 (μg) 0.5 2.6
Retinol (μg) 65 517.4
beta-Carotene (μg) 0 32.4
[1] average of Meat dishes

Rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (125g) for Chicken schnitzel of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]RDA for a 20+ year old male

Minerals in Chicken schnitzel

Minerals
per 100g
Chicken schnitzel
avg[1]
Magnesium (mg) 20 20.9
Zinc (mg) 1 2.2
Sodium (mg) 330 562
Calcium (mg) 25 21.7
Iron (mg) 0.9 1.8
Potassium (mg) 215 234.9
Phosphorus (mg) 150 152.1
[1] average of Meat dishes

High in minerals?

info

Again, for every mineral contained in Chicken schnitzel we looked at the portion size (125g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 20+ year old male

Carbohydrates

19% of Chicken schnitzel are carbs, per serving (125g) that is 23.75g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g
Chicken schnitzel
avg[1]
Monosaccharides (g) 1 0.3
Polysaccharides (g) 18 4.3
Total carbs (g) 19 4.6
[1] average of Meat dishes

How high is the Glycemic Index and the Glycemic Load for Chicken schnitzel?

The Glycemic Index of Chicken schnitzel is 45, which would be considered as low. The Glycemic Load in a normal serving is 10.7 and can be regarded as low.

Allergens in Chicken schnitzel

  • is Gluten free
  • has no Lactose
  • no Fructose

Fatty acids and cholesterol

Of the 7g total fat per 100g, 2.1g are saturated fatty acids (SFA), 1.9g are monounsaturated fatty acids (MUFA) and 2.8g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 120mg.