Calorie guide · American
Chicken Parmesancalories and macros
One serving of Chicken Parmesan has about 960 kcal, with 66 g protein, 93 g carbohydrates and 35 g fat. That is roughly 28% of calories from protein, 39% from carbs and 33% from fat.
Where the calories come from
- Protein66 g28%
- Carbs93 g39%
- Fat35 g33%
Chicken Parmesan is a 150 g chicken breast coated in flour, egg and 25 g of breadcrumbs, pan-fried, then topped with marinara, 40 g of mozzarella and 10 g of Parmesan and served with 75 g (dry weight) of spaghetti, using 120 g of marinara in total. A serving is roughly 960 kcal with 66 g of protein and 93 g of carbohydrates: the spaghetti and breading supply most of the carbohydrates, while the frying oil and cheese provide most of the 35 g of fat.
Nutrition per serving
| Nutrient | Per 100 g | 1 serving (~540 g) | Share of calories |
|---|---|---|---|
| Calories | 178 kcal | 960 kcal | 100% |
| Protein | 12.2 g | 66 g | 28% |
| Carbs | 17.2 g | 93 g | 39% |
| Fat | 6.5 g | 35 g | 33% |
How many calories in 100 g of Chicken Parmesan?
A typical serving of Chicken Parmesan weighs about 540 g, so 100 g has about 178 kcal, 12.2 g protein, 17.2 g carbohydrates and 6.5 g fat.
Calories for your portion
Calories by amount
| Amount | Weight | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| ½ serving | 270 g | 480 | 33 g | 46.5 g | 17.5 g |
| 1 serving | 540 g | 960 | 66 g | 93 g | 35 g |
| 1½ servings | 810 g | 1440 | 99 g | 139.5 g | 52.5 g |
| 2 servings | 1080 g | 1920 | 132 g | 186 g | 70 g |
| 100 g | 100 g | 178 | 12.2 g | 17.2 g | 6.5 g |
| 200 g | 200 g | 356 | 24.4 g | 34.4 g | 13 g |
Vitamins and minerals in Chicken Parmesan
Per serving, with the share of the daily value (DV) used on US nutrition labels.
| Nutrient | Per serving | % DV |
|---|---|---|
| Fiber | 6 g | 21% |
| Sugars | 10 g | – |
| Saturated fat | 11.1 g | 56% |
| Sodium | 1,500 mg | 65% |
| Potassium | 1,170 mg | 25% |
| Calcium | 445 mg | 34% |
| Iron | 5.5 mg | 31% |
| Vitamin C | 10 mg | 11% |
| Vitamin A | 185 µg | 21% |
| Vitamin D | 0.8 µg | 4% |
| Vitamin B12 | 1.6 µg | 67% |
Allergens in Chicken Parmesan
- Eggs
- Gluten
- Milk
A typical recipe contains the allergens below (EU list of 14). Recipes, sauces and kitchens differ, so always check the label or ask when you eat out.
Which diets does Chicken Parmesan fit?
Based on the ingredients of a typical serving. Recipes vary, so check labels if you have an allergy or follow a diet strictly.
How long would you walk to burn a serving of Chicken Parmesan?
For a 70 kg adult, the 960 kcal in one serving is about 224 minutes of comfortable walking or 163 minutes of brisk walking. This is only a rough perspective: food is not something you have to earn or burn off, and the numbers change with body size.
| Comfortable walk (about 4 km/h) | 224 min |
| Brisk walk (about 5.5 km/h) | 163 min |
Work it out for your own weight and activity with the calories burned calculator.
What's in a typical serving
Breaded chicken breast topped with marinara and melted mozzarella and Parmesan, served with spaghetti.
- 150g Chicken Breast
- 25g Breadcrumbs, Flour, Egg
- 120g Marinara Sauce
- 40g Mozzarella, 10g Parmesan
- 75g Spaghetti (dry)
How to make it
- Flatten 150 g chicken breast to about 1.5 cm and season it. Dust with 10 g flour, dip in half a beaten egg and coat in 25 g breadcrumbs.
- Heat 1 tbsp oil in an ovenproof non-stick pan and fry the chicken for 3 minutes per side until golden.
- Spoon 60 g marinara over the chicken and top with 40 g sliced mozzarella and 10 g grated Parmesan.
- Bake at 200°C for 12 to 15 minutes, until the cheese bubbles and the chicken is cooked through with no pink inside.
- Meanwhile, boil 75 g spaghetti in salted water until al dente, drain and toss with the remaining 60 g warm marinara.
- Serve the chicken next to the spaghetti, sprinkled with fresh basil.
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How to make it lighter
- Bake the breaded chicken on a lightly oiled tray instead of pan-frying; it crisps well and absorbs far less oil.
- Use reduced-fat mozzarella and swap half the spaghetti for courgette noodles or a green salad.
- Restaurant versions often use a whole large breast and a big pasta portion; ask for half a portion or share.
Lighter alternatives
More American dishes
Work out your own daily calorie target with the calorie calculator.
Frequently asked questions
How many calories are in Chicken Parmesan?
A typical serving of Chicken Parmesan has about 960 kcal. The exact number depends on the recipe, the amount of oil or butter and the portion size.
How many calories are in 100 g of Chicken Parmesan?
About 178 kcal. That is based on a typical serving of about 540 g with 960 kcal; the real figure changes with the recipe and how much oil is used.
Is Chicken Parmesan high in protein?
Yes. With about 66 g of protein per serving (28% of its calories), Chicken Parmesan is a good protein source.
Can I eat Chicken Parmesan while losing weight?
Yes, if it fits your daily calorie target. Weight loss depends on your total intake over time, not on a single dish; portion size and added fats make the biggest difference.
How long do you have to walk to burn off Chicken Parmesan?
Roughly 224 minutes of comfortable walking for a 70 kg adult, or about 163 minutes at a brisk pace. Treat it as a perspective only; it depends on body size and you do not need to 'burn off' food.
Is Chicken Parmesan vegetarian?
No. A typical serving of Chicken Parmesan contains meat or fish.
Is Chicken Parmesan gluten-free?
Usually not. A typical serving contains wheat or another gluten source.
How can I make Chicken Parmesan lighter?
Bake the breaded chicken on a lightly oiled tray instead of pan-frying; it crisps well and absorbs far less oil. Use reduced-fat mozzarella and swap half the spaghetti for courgette noodles or a green salad. Restaurant versions often use a whole large breast and a big pasta portion; ask for half a portion or share.
How we calculated these values
- Calories and macros are Sporty catalog estimates for one typical serving, calculated from USDA FoodData Central values for the listed ingredient amounts.
- The serving weight (540 g) is estimated from those ingredients; the per-100 g values and the portion calculator are worked out from it.
- Walking times use the Compendium of Physical Activities: 3.5 MET for comfortable and 4.8 MET for brisk walking, for a 70 kg adult (kcal per minute = MET × 3.5 × kg ÷ 200).
- Vitamins, minerals and allergens are estimated from the same ingredients with USDA FoodData Central values; % DV uses the US FDA daily values.
- Diet labels come from the ingredients. Real values change with the recipe, the amount of oil and the portion, so treat every number as an estimate.