Chicken or turkey parmigiana
Common food
Photo: Wikipedia
Chicken or turkey parmigiana is a lean, protein-packed twist on the Italian-American classic, featuring a breaded and baked cutlet topped with marinara and melted cheese. The texture is a satisfying contrast: a crisp, golden crust giving way to tender, juicy poultry. With a notable 16.25g of protein per 100g, it's a powerhouse for muscle maintenance without excessive calories.
Calorie split: 38% protein · 19% carbs · 43% fat
↓ Full nutrition💚 Why it's loved
People adore it for the ultimate comfort-food combination: savory, crispy chicken, tangy tomato sauce, and gooey, browned cheese. It's a versatile weeknight hero that feels indulgent yet can be made with leaner poultry.
⚠️ Watch-outs & how to enjoy it better
The breading and cheese can add significant sodium and refined carbs, which may concern those monitoring blood pressure or blood sugar. To mitigate, use a low-sodium marinara, opt for whole-grain breadcrumbs, and pair with a large, non-starchy vegetable side like roasted broccoli or a leafy salad to add fiber and balance the meal.
Key benefits
- High-quality protein source for muscle repair and satiety.
- Lower in calories and fat than traditional veal or pork versions.
- Provides calcium and phosphorus from the cheese topping.
- Can be a good source of lycopene if made with a tomato-based sauce.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'parmigiana' in the name doesn't refer to Parmesan cheese, but likely comes from the Sicilian word 'parmiciana' for the wooden slats of a shutter, describing how the layered dish resembles them.
Full nutrition (USDA data · scales with serving)
| Water | 65.0 g |
| Energy | 174 kcal |
| Protein | 16.3 g |
| Total lipid (fat) | 8.3 g |
| Carbohydrate, by difference | 8.3 g |
| Fiber, total dietary | 0.80 g |
| Total Sugars | 1.7 g |
| Calcium, Ca | 117 mg |
| Iron, Fe | 1.0 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 178 mg |
| Potassium, K | 228 mg |
| Sodium, Na | 414 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 19.5 ug |
| Vitamin C, total ascorbic acid | 2.0 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.20 mg |
| Niacin | 3.4 mg |
| Vitamin B-6 | 0.24 mg |
| Folate, total | 18.0 ug |
| Folic acid | 5.0 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 21.0 ug |
| Choline, total | 52.8 mg |
| Vitamin B-12 | 0.25 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 50.0 ug |
| Retinol | 44.0 ug |
| Carotene, beta | 75.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 2.0 ug |
| Lycopene | 4020 ug |
| Lutein + zeaxanthin | 43.0 ug |
| Vitamin E (alpha-tocopherol) | 1.4 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 4.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.6 g |
| SFA 4:0 | 0.06 g |
| SFA 6:0 | 0.05 g |
| SFA 8:0 | 0.03 g |
| SFA 10:0 | 0.08 g |
| SFA 12:0 | 0.08 g |
| SFA 14:0 | 0.27 g |
| SFA 16:0 | 1.5 g |
| SFA 18:0 | 0.52 g |
| Fatty acids, total monounsaturated | 2.6 g |
| MUFA 16:1 | 0.11 g |
| MUFA 18:1 | 2.5 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.8 g |
| PUFA 18:2 | 1.5 g |
| PUFA 18:3 | 0.16 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) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 73.0 mg |
Amino acid profile (per 100g)
Estimated from Turnover, chicken- or turkey-, and vegetable-filled, reduced fat, frozen — USDA does not publish this profile for Chicken or turkey parmigiana.
| Tryptophan | 0.16 g |
| Threonine | 0.41 g |
| Isoleucine | 0.47 g |
| Leucine | 0.80 g |
| Lysine | 0.61 g |
| Methionine | 0.23 g |
| Cystine | 0.13 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.37 g |
| Valine | 0.53 g |
| Arginine | 0.51 g |
| Histidine | 0.30 g |
| Alanine | 0.45 g |
| Aspartic acid | 0.80 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.38 g |
| Proline | 0.87 g |
| Serine | 0.42 g |
| Hydroxyproline | 0.00 g |
FAQ
Is chicken parmigiana healthier than veal parmigiana?
Generally, yes. Chicken breast is leaner and lower in saturated fat than veal, making chicken parmigiana a lighter option with a similar protein punch.
Can I make it without frying?
Absolutely. Baking or air-frying the breaded cutlet achieves a crispy texture with significantly less added fat. A light spray of oil before baking helps with browning.
What's the best way to reheat leftovers?
Reheat in a 350°F (175°C) oven or toaster oven for 10-15 minutes to re-crisp the breading. Microwaving will make the crust soggy.
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 1.74 kcal/g · 37% calories from protein · 0.8 g fiber · 1.7 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: 1.82 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.