Chicken or turkey parmigiana: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Crispy, breaded chicken or turkey cutlets, pan-fried or baked, then topped with rich tomato sauce, mozzarella, and Parmesan cheese, baked until bubbly and golden. --- RECIPE --- Servings: 4 Prep Time: 30 minutes Ingredients: - 4 boneless, skinless chicken breasts or turkey cutlets, pounded thin - 1/2 cup all-purpose flour - 1 large egg, beaten with 1 tablespoon water - 1 cup breadcrumbs (Panko preferred) - 1/2 cup grated Parmesan cheese, divided - Salt and black pepper to taste - Vegetable oil, for frying - 2 cups marinara sauce - 8 oz fresh mozzarella cheese, sliced or shredded - Fresh basil, chopped, for garnish Instructions: 1. Preheat oven to 375°F (190°C). 2. Pat chicken/turkey dry. Set up a breading station: one dish with seasoned flour, one with egg wash, one with breadcrumbs mixed with 1/4 cup Parmesan cheese, salt, and pepper. 3. Dredge each cutlet in flour, then egg wash, then breadcrumb mixture, pressing to adhere. 4. Heat about 1/2 inch of vegetable oil in a large skillet over medium-high heat. Fry cutlets in batches for 3-4 minutes per side until golden brown. Drain on paper towels. 5. Spread a thin layer of marinara sauce in the bottom of a baking dish. Place fried cutlets over the sauce. Top each cutlet with more marinara sauce, then slices or shredded mozzarella, and a sprinkle of remaining Parmesan. 6. Bake for 15-20 minutes, or until cheese is melted and bubbly and sauce is heated through. Broil for 1-2 minutes at the end for extra browning, if desired. 7. Garnish with fresh basil and serve hot.
Per 100g reference serving, Chicken or turkey parmigiana provides 174 kcal of energy, 16.2g protein (38% of calories), 8.3g total carbohydrates (19% of calories, including 0.8g dietary fiber and 1.68g sugars), and 8.34g total fat (43% of calories).
Vitamins Profile in Chicken or turkey parmigiana (Per 100g)
Track how Chicken or turkey parmigiana contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 2 mg | 2.2% DV |
| Vitamin D (D2 + D3) | 0.2 µg | 1% DV |
| Vitamin B12 (Cobalamin) | 0.25 µg | 10.4% DV |
| Vitamin A (RAE) | 50 µg | 5.6% DV |
| Vitamin E (Alpha-Tocopherol) | 1.39 mg | 9.3% DV |
| Vitamin K (Phylloquinone) | 4.5 µg | 3.8% DV |
| Vitamin B1 (Thiamin) | 0.098 mg | 8.2% DV |
| Vitamin B2 (Riboflavin) | 0.202 mg | 15.5% DV |
| Vitamin B3 (Niacin) | 3.44 mg | 21.5% DV |
| Vitamin B6 (Pyridoxine) | 0.244 mg | 14.4% DV |
| Total Folate (Vitamin B9) | 18 µg | 4.5% DV |
| Folate (Dietary Folate Equivalents) | 21 µg | 5.2% DV |
| Natural Food Folate | 12 µg | 3% DV |
| Choline | 52.8 mg | 9.6% DV |
| Preformed Retinol | 44 µg | 4.9% DV |
| Beta-Carotene | 75 µg | 2.1% DV |
| Beta-Cryptoxanthin | 2 µg | 0.3% DV |
| Lutein + Zeaxanthin | 43 µg | 0.4% DV |
| Lycopene | 4020 µg | 40.2% DV |
Minerals & Electrolytes in Chicken or turkey parmigiana (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.01 mg | 5.6% DV |
| Calcium (Ca) | 117 mg | 9% DV |
| Magnesium (Mg) | 21 mg | 5% DV |
| Potassium (K) | 228 mg | 4.9% DV |
| Zinc (Zn) | 1.08 mg | 9.8% DV |
| Selenium (Se) | 19.5 µg | 35.5% DV |
| Phosphorus (P) | 178 mg | 14.2% DV |
| Copper (Cu) | 0.073 mg | 8.1% DV |
| Sodium (Na) | 414 mg | 18% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.002 g | 0.4% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.002 g | 0.4% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.162 g | 10.1% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.54 g | 11% DV |
| Monounsaturated Fat (MUFA) | 2.6 g | 8.7% DV |
| Polyunsaturated Fat (PUFA) | 1.76 g | 8.8% DV |
| Saturated Fat (SFA) | 2.62 g | 13.1% DV |
| Dietary Cholesterol | 73 mg | 24.3% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Chicken or turkey parmigiana contains 174 calories (kcal), 16.2g of protein, 8.3g of carbohydrates (0.8g fiber, 1.68g total sugars), and 8.34g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Chicken or turkey parmigiana has an estimated food pH of 6.7 and a Potential Renal Acid Load (PRAL) score of 7.69 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Chicken or turkey parmigiana: Milk, Cereals containing gluten, Eggs. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Chicken or turkey parmigiana by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.