How healthy is Wiener schnitzel?
Is Wiener schnitzel healthy? Yes, in moderate portions. Wiener schnitzel scores 46/100 on the HowHealthyIs Score: 100 g provides 251 kcal, 22 g protein and 3.7 mg vitamin E. Wiener schnitzel is thin veal coated in breadcrumbs and shallow-fried. The veal is lean and high in protein, B vitamins and zinc, while the crumb coating soaks up most of the frying fat. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Wiener schnitzel ranks higher than 46% of them.
Counts in favor (% daily value per 100 kcal)
- Protein17%
- Vitamin E10%
- Iron4%
- Magnesium3%
- Potassium2%
- Calcium1%
- Fiber1%
- Vitamin A1%
- Vitamin C0%
Counts against
- Saturated fat4%
- Added sugars0%
- Sodium7%
Raw NRF9.3: 41 minus 11 = 30. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in Wiener schnitzel?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 251 kcal | 464 kcal | |
| Protein | 22 g | 41 g | 81% |
| Carbohydrates | 14 g | 26 g | 10% |
| Fiber | 0.8 g | 1.4 g | 5% |
| Sugars | 1 g | 1.8 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 12 g | 22 g | 28% |
| Saturated fat | 2.1 g | 3.8 g | 19% |
| Omega-3 fats | <0.1 g | 0.1 g | |
| Vitamins | |||
| Vitamin A | 22 µg | 40 µg | 4% |
| Vitamin C | 1.1 mg | 1.9 mg | 2% |
| Vitamin D | 0.8 µg | 1.4 µg | 7% |
| Vitamin E | 3.7 mg | 6.9 mg | 46% |
| Vitamin K | 2.3 µg | 4.2 µg | 4% |
| Vitamin B12 | 1.9 µg | 3.4 µg | 143% |
| Folate | 48 µg | 89 µg | 22% |
| Minerals | |||
| Calcium | 37 mg | 68 mg | 5% |
| Iron | 1.8 mg | 3.3 mg | 19% |
| Potassium | 275 mg | 509 mg | 11% |
| Magnesium | 33 mg | 61 mg | 15% |
| Zinc | 2 mg | 3.7 mg | 34% |
| Sodium | 397 mg | 735 mg | 32% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard Wiener schnitzel?
We estimate Wiener schnitzel from this standard recipe (serves 4, about 740 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Fried in plenty of fat; the recipe counts the oil that stays on the schnitzel.
| Ingredient | Amount |
|---|---|
| 4 veal cutlets, pounded thin | 600 g |
| Flour for dredging | 40 g |
| 2 eggs | 100 g |
| Plain breadcrumbs | 100 g |
| Oil absorbed while frying | 60 g |
| Salt | 4 g |
| Lemon wedges | 20 g |
Why is Wiener schnitzel good for you?
- 3.4 µg vitamin B12 in 1 schnitzel, 143% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 41 g protein in 1 schnitzel, 81% of the daily value. Protein contributes to the maintenance of muscle mass.
- 6.9 mg vitamin E in 1 schnitzel, 46% of the daily value. Vitamin E contributes to the protection of cells from oxidative stress.
Good ways to use it
- Serving with potato salad or a green salad
- Squeezing lemon over instead of using sauces
What should you watch out for?
- Pork schnitzel and larger restaurant portions are fattier.
- Usually served with fries, which adds a second fried food to the plate.
What can you eat instead of Wiener schnitzel?
Foods you can use the same way with a higher HowHealthyIs Score.