Turkey, light meat, breaded, baked or fried, skin not eaten
Common food
Photo: Wikipedia
This is lean turkey breast, pounded thin, coated in a crisp breadcrumb crust, and cooked until golden. The texture is a delightful contrast between the crunchy, savory exterior and the tender, juicy, mild-flavored meat inside. It's a high-protein powerhouse, delivering over 27 grams of protein per 100g for very few calories.
Calorie split: 65% protein · 15% carbs · 20% fat
↓ Full nutrition💚 Why it's loved
People love it for the satisfying crunch of the breading giving way to tender, mild turkey, making it a comfort food that feels lighter than traditional fried chicken. Its neutral flavor makes it a perfect canvas for everything from Italian herbs to spicy buffalo sauce.
⚠️ Watch-outs & how to enjoy it better
The breading can significantly increase sodium content, which is a consideration for those monitoring blood pressure. To mitigate this, look for low-sodium broth or seasoning blends for the coating and pair with potassium-rich sides like steamed broccoli or a baked potato. The breading also adds refined carbs, so balancing it with fiber-rich vegetables helps manage blood sugar response.
Key benefits
- Excellent source of lean, complete protein for muscle maintenance.
- Very low in fat, especially saturated fat.
- Provides B vitamins like niacin and B6 for energy metabolism.
- Versatile base for many flavor profiles and cuisines.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The technique of breading and pan-frying meat is known as 'schnitzel' in German-speaking countries, and the word itself comes from the Middle High German 'snitz,' meaning a slice or piece.
Full nutrition (USDA data · scales with serving)
| Water | 62.2 g |
| Energy | 173 kcal |
| Protein | 27.3 g |
| Total lipid (fat) | 3.7 g |
| Carbohydrate, by difference | 6.5 g |
| Fiber, total dietary | 0.40 g |
| Total Sugars | 0.56 g |
| Calcium, Ca | 26.0 mg |
| Iron, Fe | 1.0 mg |
| Magnesium, Mg | 32.0 mg |
| Phosphorus, P | 229 mg |
| Potassium, K | 241 mg |
| Sodium, Na | 197 mg |
| Zinc, Zn | 1.6 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 29.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.12 mg |
| Riboflavin | 0.22 mg |
| Niacin | 11.1 mg |
| Vitamin B-6 | 0.70 mg |
| Folate, total | 18.0 ug |
| Folic acid | 7.0 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 23.0 ug |
| Choline, total | 72.0 mg |
| Vitamin B-12 | 0.77 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 3.0 ug |
| Retinol | 3.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.14 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin K (phylloquinone) | 1.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.98 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 16:0 | 0.56 g |
| SFA 18:0 | 0.36 g |
| Fatty acids, total monounsaturated | 1.2 g |
| MUFA 16:1 | 0.05 g |
| MUFA 18:1 | 1.1 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.0 g |
| PUFA 18:2 | 0.91 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.04 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 | 68.0 mg |
Amino acid profile (per 100g)
Estimated from Turkey, mechanically deboned, from turkey frames, raw — USDA does not publish this profile for Turkey.
| Tryptophan | 0.11 g |
| Threonine | 0.64 g |
| Isoleucine | 0.50 g |
| Leucine | 1.1 g |
| Lysine | 1.2 g |
| Methionine | 0.37 g |
| Cystine | 0.10 g |
| Phenylalanine | 0.55 g |
| Tyrosine | 0.47 g |
| Valine | 0.54 g |
| Arginine | 0.87 g |
| Histidine | 0.50 g |
| Alanine | 0.87 g |
| Aspartic acid | 1.4 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.78 g |
| Proline | 0.65 g |
| Serine | 0.62 g |
FAQ
Is breaded baked turkey healthier than fried?
Yes, baking or air-frying typically uses significantly less oil than pan-frying, reducing the overall fat and calorie content while still achieving a crispy texture.
How do I keep the breading from falling off?
Ensure the turkey surface is dry, use a standard three-step breading process (flour, egg wash, breadcrumbs), and let the breaded cutlet rest for 10-15 minutes before cooking to help the coating set.
Can I use this for meal prep?
Absolutely. Cooked breaded turkey keeps well in the refrigerator for 3-4 days. Reheat in an oven or toaster oven to maintain crispness, rather than a microwave which can make it 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 1.73 kcal/g · 63% calories from protein · 0.4 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: 0.82 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.