For a typical chicken cutlet, the nutritional content can vary depending on the preparation method, such as whether it is fried or baked, and the ingredients used. Here’s an approximate nutritional breakdown for a standard, pan-fried chicken cutlet (100g serving):
| Calories | 200-250 kcal |
| Protein | 25-30g |
| Fat | 10-15g |
| Saturated Fat | 2-3g |
| Carbohydrates | 10-15g |
| Sugars | 0-1g |
| Dietary Fiber | 0-1g |
| Cholesterol | 80-100mg |
| Sodium | 400-500mg |
These values can vary based on the recipe, especially if breadcrumbs, oil, or other ingredients are added during preparation.
Micronutrients:
The micronutrient content of a chicken cutlet can also vary, but here’s a general overview of what you might find in a 100g serving of a standard, pan-fried chicken cutlet:
Vitamins:
- Vitamin B6 (Pyridoxine): 0.5-0.6 mg (30-35% DV)
- Vitamin B12 (Cobalamin): 0.4-0.5 µg (15-20% DV)
- Niacin (Vitamin B3): 7-9 mg (45-55% DV)
- Riboflavin (Vitamin B2): 0.1-0.2 mg (6-10% DV)
- Pantothenic Acid (Vitamin B5): 0.7-1.0 mg (14-20% DV)
- Folate: 5-15 µg (1-4% DV)
- Vitamin D: Trace amounts (varies depending on the diet of the chicken)
- Vitamin E: 0.3-0.5 mg (2-3% DV)
Minerals:
- Iron: 0.5-1.0 mg (3-6% DV)
- Zinc: 1.0-1.5 mg (7-10% DV)
- Phosphorus: 150-200 mg (20-30% DV)
- Magnesium: 20-25 mg (5-6% DV)
- Selenium: 15-25 µg (25-35% DV)
- Potassium: 200-300 mg (4-6% DV)
- Calcium: 10-15 mg (1-2% DV)
- Sodium: 400-500 mg (varies greatly depending on added salt)
Other Nutrients:
- Choline: 50-70 mg (10-13% DV)
- Omega-3 Fatty Acids: Trace amounts
- Omega-6 Fatty Acids: 1-2g
These values are estimates and can vary based on the specific preparation and ingredients used in the chicken cutlet.
Variations
Chicken cutlets can be prepared in various ways, each with different nutritional profiles depending on ingredients, cooking methods, and portion sizes. Here are some common variations:
1. Breaded and Fried Chicken Cutlet
- Calories: 250-350 kcal
- Protein: 20-25g
- Fat: 15-20g
- Saturated Fat: 3-5g
- Carbohydrates: 20-25g
- Micronutrients: Lower in vitamins and minerals due to the frying process. Higher in sodium due to breadcrumbs and seasoning.
2. Baked Chicken Cutlet
- Calories: 180-220 kcal
- Protein: 25-30g
- Fat: 5-10g
- Saturated Fat: 1-2g
- Carbohydrates: 10-15g
- Micronutrients: Retains more vitamins (B6, B12, Niacin) compared to frying. Lower sodium if less seasoning is used.
3. Grilled Chicken Cutlet
- Calories: 150-200 kcal
- Protein: 25-30g
- Fat: 3-7g
- Saturated Fat: 1-2g
- Carbohydrates: 0-5g (depending on marinade)
- Micronutrients: Higher in B vitamins and minerals like phosphorus, potassium, and zinc. Lower in sodium and fat.