Chicken milanesa

Dinner

Item Rating: 66/100

1 serving (150 grams) contains 350 calories, 30.0 grams of protein, 15.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		555.6
% Daily Value*
Total Fat		23.8 g	30%
	Saturated Fat	4.8 g	24%
	Polyunsaturated Fat	0 g
Cholesterol		127.0 mg	42%
Sodium		952.4 mg	41%
Total Carbohydrates		31.7 g	11%
	Dietary Fiber	1.6 g	5%
	Sugars	3.2 g
protein		47.6 g	95%
Vitamin D		15.9 mcg	79%
Calcium		63.5 mg	4%
Iron		2.4 mg	13%
Potassium		476.2 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

⚠️ Contains trans fat

🥩 High protein

Source of Calories

Fat: 214 cal (40.3%)

Protein: 190 cal (35.8%)

Carbs: 126 cal (23.9%)

About Chicken milanesa

Chicken Milanesa is a breaded and pan-fried chicken dish originating from Italy and widely popularized in Argentina, Mexico, and other Latin American cuisines. The preparation involves coating thin chicken cutlets in egg wash and breadcrumbs, seasoned with herbs and spices, before frying them in oil until golden brown. Chicken Milanesa is rich in protein, providing essential amino acids necessary for muscle repair and maintenance. It also contains iron, selenium, and B vitamins, especially niacin (B3) and pantothenic acid (B5), which support energy metabolism. However, the frying process contributes additional fat and calories, making portion control important for maintaining a balanced diet.

Health Benefits

• High-quality protein supports muscle repair and growth with approximately 27 grams per 3-ounce cooked serving.
• Rich in selenium, which plays a key role in antioxidant defense systems and thyroid health (20 mcg per serving).
• Provides niacin (B3), essential for energy production and maintaining healthy skin, at around 10 mg per serving.

Dietary Considerations

Allergens: Contains eggs, wheat

Suitable for: High-protein diets, low-carb diets with modifications (such as low-carb breading)

Not suitable for: Gluten-free diets, egg-free diets, low-fat diets due to frying process

Selection and Storage

Store raw chicken refrigerated at 40°F (4°C) and consume it within 1-2 days. Breaded cutlets can be prepared ahead, stored in an airtight container, and refrigerated for up to 24 hours before cooking.

Common Questions About Chicken milanesa Nutrition

Is Chicken Milanesa high in protein?

Yes, Chicken Milanesa is high in protein. A 4-ounce serving typically provides around 28 grams of protein, supporting muscle repair and growth. However, the exact amount may vary depending on the preparation method and breading used.

Can I eat Chicken Milanesa on a keto diet?

Traditional Chicken Milanesa is not ideal for a keto diet because it is usually breaded with flour or breadcrumbs, which are high in carbs. To make it keto-friendly, you can use almond flour or crushed pork rinds as a low-carb breading alternative.

Is Chicken Milanesa healthy to eat regularly?

Chicken Milanesa can be part of a healthy diet if prepared with minimal oil and whole-grain breading, as it’s a good source of lean protein. However, frying can increase calorie and fat content, so it’s better to bake or air fry for a healthier option. Consuming it in moderation is key, especially if deep-fried.

What is a recommended portion size for Chicken Milanesa?

A standard portion size for Chicken Milanesa is about 4 to 6 ounces of cooked chicken. Pair it with a vegetable-based side, such as a salad or roasted vegetables, to create a balanced meal without consuming excessive calories.

How does Chicken Milanesa compare to breaded fish fillets?

Chicken Milanesa typically provides more protein per serving, with around 28 grams per 4 ounces compared to 20-25 grams in most breaded fish fillets. However, breaded fish may offer more omega-3 fatty acids, depending on the type of fish. Both should be prepared with minimal frying to reduce unhealthy fat intake.

Data Sources & Scientific References