Chicken fillet, breaded
Common food
Photo: Wikipedia
Chicken fillet, breaded, is a succulent piece of chicken breast coated in a crispy, golden-brown crust of breadcrumbs and seasonings, then baked or fried. Its appeal lies in the satisfying contrast between the juicy, tender meat and the crunchy exterior. Nutritionally, it's a solid source of protein, providing about 14.6 grams per 100g serving.
Calorie split: 24% protein · 25% carbs · 51% fat
↓ Full nutrition💚 Why it's loved
People adore it for the universal comfort of its crispy-on-the-outside, tender-on-the-inside texture and its mild flavor that acts as a perfect canvas for sauces and seasonings. It's a nostalgic staple in school cafeterias, fast-food chains, and home kitchens alike.
⚠️ Watch-outs & how to enjoy it better
The breading can significantly increase the carbohydrate and fat content compared to plain chicken, and commercial versions are often high in sodium. Those monitoring blood sugar or sodium intake should be mindful. To counteract, pair it with a large, non-starchy vegetable salad (like a Caesar without croutons) to add fiber and volume, or opt for a homemade version using whole-grain panko and baking instead of frying.
Key benefits
- High-quality protein for muscle maintenance and satiety
- Provides B vitamins like niacin and B6 for energy metabolism
- Can be a convenient, pre-portioned protein source
- Versatile base for many global dishes
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The Wiener Schnitzel, a direct ancestor of many breaded cutlets, is so culturally significant in Austria that a 2015 law proposed requiring restaurants to serve it with the veal (or pork) cutlet's diameter extending at least one centimeter beyond the potato garnish on the plate.
Full nutrition (USDA data · scales with serving)
| Water | 54.8 g |
| Energy | 240 kcal |
| Protein | 14.6 g |
| Total lipid (fat) | 13.6 g |
| Carbohydrate, by difference | 14.9 g |
| Fiber, total dietary | 1.7 g |
| Total Sugars | 0.57 g |
| Calcium, Ca | 39.0 mg |
| Iron, Fe | 0.84 mg |
| Magnesium, Mg | 29.0 mg |
| Phosphorus, P | 200 mg |
| Potassium, K | 281 mg |
| Sodium, Na | 527 mg |
| Zinc, Zn | 0.61 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 19.3 ug |
| Vitamin C, total ascorbic acid | 0.50 mg |
| Thiamin | 0.13 mg |
| Riboflavin | 0.06 mg |
| Niacin | 5.9 mg |
| Vitamin B-6 | 0.34 mg |
| Folate, total | 28.0 ug |
| Folic acid | 7.0 ug |
| Folate, food | 20.0 ug |
| Folate, DFE | 33.0 ug |
| Choline, total | 46.2 mg |
| Vitamin B-12 | 0.18 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 7.0 ug |
| Retinol | 5.0 ug |
| Carotene, beta | 9.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 7.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 44.0 ug |
| Vitamin E (alpha-tocopherol) | 2.2 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 17.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.03 g |
| SFA 16:0 | 1.8 g |
| SFA 18:0 | 0.46 g |
| Fatty acids, total monounsaturated | 4.1 g |
| MUFA 16:1 | 0.18 g |
| MUFA 18:1 | 3.8 g |
| MUFA 20:1 | 0.07 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 6.2 g |
| PUFA 18:2 | 5.8 g |
| PUFA 18:3 | 0.36 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 36.0 mg |
Amino acid profile (per 100g)
Estimated from WENDY'S, Homestyle Chicken Fillet Sandwich — USDA does not publish this profile for Chicken fillet.
| Tryptophan | 0.15 g |
| Threonine | 0.50 g |
| Isoleucine | 0.54 g |
| Leucine | 0.93 g |
| Lysine | 0.83 g |
| Methionine | 0.29 g |
| Cystine | 0.18 g |
| Phenylalanine | 0.51 g |
| Tyrosine | 0.27 g |
| Valine | 0.59 g |
| Arginine | 0.65 g |
| Histidine | 0.38 g |
| Alanine | 0.65 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 2.4 g |
| Glycine | 0.52 g |
| Proline | 0.68 g |
| Serine | 0.53 g |
FAQ
Is breaded chicken fillet healthy?
It can be part of a balanced diet. It's a good protein source, but the breading adds carbs and fat. The healthiness depends heavily on the cooking method (baked is better than fried) and the specific breading used. Pairing it with vegetables creates a more balanced meal.
How do I keep the breading from falling off?
Use the standard three-step breading procedure: first coat the chicken in flour, then dip in beaten egg, and finally press firmly into the breadcrumbs. Let the breaded chicken rest on a rack for 10-15 minutes before cooking to help the coating set.
What's the difference between chicken katsu and chicken schnitzel?
Both are breaded cutlets, but katsu (Japanese) typically uses panko breadcrumbs for a lighter, crispier texture and is served with a thick, sweet-savory tonkatsu sauce. Schnitzel (Austrian/German) often uses finer breadcrumbs and is traditionally served with lemon, potato salad, or lingonberry jam.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.40 kcal/g · 24% calories from protein · 1.7 g fiber · 0.6 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.88 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.