Quick Answer
The number of calories in a chicken cutlet can vary depending on the size and preparation method. On average, a 3.5 oz (100g) boneless, skinless chicken breast cutlet contains around 165 calories. A breaded and fried cutlet will have more calories from the added fat during cooking. A good estimate is around 200-250 calories for a typical chicken cutlet served at a restaurant or prepared at home.
Calories in Chicken Cutlet Per Ounce
Chicken cutlets are typically cut from chicken breast meat. Here are the average calories per ounce of chicken breast without skin:
| Chicken Cutlet (boneless, skinless) | Calories |
|---|---|
| 1 ounce | 43 calories |
| 3.5 ounces (100g) | 165 calories |
| 4 ounces | 172 calories |
| 6 ounces | 258 calories |
| 8 ounces | 344 calories |
As you can see, the more chicken cutlet by weight, the more total calories. A typical cutlet served at a restaurant or prepared at home ranges from 4-8 ounces.
Calories with Breadcrumbs and Frying
Plain chicken cutlets are relatively low in calories. However, they often get breaded and fried which adds more calories:
Breading – Breadcrumbs add about 30-50 calories per ounce of chicken cutlet. The calories depend on the type of breading used.
Frying Oil – Frying adds about 45-70 calories per ounce of chicken cutlet from the oil or fat used to cook it. The calories depend on factors like oil type, cooking time, etc.
Taking the breading and frying oil into account, the total calories in a breaded, fried chicken cutlet are:
| Cutlet Size | Total Calories |
|---|---|
| 4 ounce cutlet | ~220 calories |
| 6 ounce cutlet | ~330 calories |
| 8 ounce cutlet | ~440 calories |
So a typical 6 ounce fried, breaded chicken cutlet will have around 300-350 calories at a restaurant. Homemade versions may have less calories depending on the breading and cooking method.
Calories in Chicken Cutlet Sandwich
Chicken cutlets are commonly served on sandwiches. The total calories in a chicken cutlet sandwich depend on the other ingredients:
– Bread – A regular white or wheat bun/roll has around 100-150 calories. Heartier artisan bread can be 200+ calories.
– Condiments – Mayonnaise (100 calories per tbsp), ketchup (20 calories per tbsp), mustard (5 calories per tsp) add more calories.
– Toppings – Lettuce, tomatoes, pickles and onions have minimal calories. Cheese can add 50-100 calories per ounce.
– Preparation – A fried cutlet will have more calories than a grilled or baked version.
So a chicken cutlet sandwich made with a 6 ounce fried cutlet, 2 slices of cheese, 2 tbsp mayo and a 150 calorie bun would be around 750-800 calories total.
Ways to Reduce Calories in Chicken Cutlets
Here are some tips to enjoy chicken cutlets while limiting the calories:
– Use a lighter breading like panko or flour instead of heavy breadcrumbs.
– Skip the frying and bake, grill or pan-sear instead. This eliminates the extra calories from oil.
– Opt for a lighter condiment like mustard instead of mayo-based sauces.
– Use lighter sandwich thins or lettuce wraps instead of rolls to reduce the carbs.
– Flavor cutlets with fresh herbs and spices instead of sauces.
– Remove the skin before cooking to eliminate excess fat and calories.
Nutrition Facts for Chicken Cutlets
Here are some key nutrition facts for a 6 ounce chicken cutlet:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 258 | 13% |
| Fat | 12g | 18% |
| Carbs | 0g | 0% |
| Protein | 43g | 86% |
| Sodium | 460mg | 20% |
Chicken cutlets are high in protein and low in carbs when served without breading or a bun. They contain a moderate amount of fat, especially if fried in oil or cooked with skin. Cutlets are also a good source of nutrients like niacin, vitamin B6, selenium and phosphorus.
Conclusion
A 6 ounce chicken cutlet contains around 300 calories if breaded and fried, or 165 calories if plain and grilled or baked. Cutlets are a lean source of protein but frying and serving them on high-calorie bread or buns increases the calories. Limiting breading, cooking method and condiments can help reduce the total calorie count while still enjoying the great taste of chicken cutlets.