Chicken parmesan, also known as chicken parm, is a classic Italian-American dish made with breaded chicken cutlets, tomato sauce, and melted cheese. It’s a delicious and filling meal, but like many popular dishes, it can also be high in calories. So how many calories are actually in a typical serving of chicken parmesan? Let’s take a closer look.
Quick Answer
A typical 6-8 ounce chicken parmigiana with marinara sauce and mozzarella cheese contains around 700-900 calories. The exact calorie count can vary depending on the size of the chicken cutlet, type of breading, amount of sauce and cheese, and cooking method. Most restaurant chicken parms range from 600-1200 calories or more for a full chicken breast portion.
Estimating Chicken Parm Calories
To get a more accurate calorie estimate for chicken parmesan, we need to look at the individual components that make up this dish:
Chicken Cutlet
The chicken itself contributes a significant amount of calories, especially since chicken parm often uses a larger, thicker cutlet compared to a basic chicken breast which provides around 230 calories for a 6 ounce portion. Breading and frying the chicken adds more calories. An 8 ounce fried chicken cutlet can have around 400-600 calories depending on thickness.
Breading
Breadcrumbs or flour are used to coat the chicken before frying. About 1/4 cup of plain breadcrumbs or flour adds around 100-120 calories. Using egg wash and Parmesan cheese in the breading can add 50-100 more calories.
Sauce
Traditional chicken parm includes a tomato-based marinara sauce. A 1/2 cup serving of marinara sauce contains around 80-100 calories.
Cheese
Mozzarella is the classic cheese choice melted on top, while a mix of mozzarella and Parmesan is also popular. 1/4 cup of shredded mozzarella adds about 100 calories, while 1/4 cup of grated Parmesan is around 110 calories.
Serving Size
As you can see, the individual components can quickly add up in calories. A larger chicken cutlet size, more breading, extra sauce, and heaping piles of cheese increase the total calorie count. Restaurant chicken parms are often very generous portions using 8-12 ounces of chicken or more. Homemade versions can control portions more easily. A smaller 6 ounce chicken cutlet with light breading, 1/2 cup sauce, and 1/4 cup each cheese makes a lighter chicken parm of around 700-800 calories.
Calories in Different Chicken Parm Styles
There are many variations of chicken parm that can impact the calories:
Fried vs. Baked
Frying the breaded cutlet adds more calories from the oil, while baking avoids those additional calories. Baking saves about 200 calories compared to frying.
Type of Breading
Using Panko breadcrumbs lightens it up compared to heavier, oil-laden day-old white bread breadcrumbs. Whole wheat flour or breadcrumbs adds more fiber and nutrients while keeping calories in check.
Lighter Sauce
Swapping in a lower cal marinara, rosé, or vodka sauce saves around 50 calories per 1/2 cup compared to heavy red sauce.
Cheese Options
Limiting the amount of full-fat cheese keeps calories down. Combining mozzarella with some lower cal shredded Parmesan or part-skim varieties allows for plenty of cheesy flavor for fewer calories.
Chicken Cutlet Size
A lighter chicken breast or thin pounded cutlet around 4-6 ounces instead of a heavy 8-12 ounce portion saves at least 200-300 calories.
Lighter Coating
Use just a thin coating of flour and skip the egg wash and heavy breadcrumb coating to save 200 or more calories.
Tips for Lightening Up Chicken Parm Calories
Here are some easy tips to reduce the calorie count in chicken parmesan at home:
– Use a smaller 4-6 ounce chicken breast pounded thinly
– Choose whole wheat or Panko breadcrumbs
– Spray cutlets with oil or bake instead of deep frying
– Use just a light dusting of flour instead of heavy breading
– Go easy on the cheese or use reduced-fat varieties
– Opt for lower calorie marinara or tomato sauce
– Load up on veggies – add sauteed spinach, broccoli, onions, etc.
Nutritional Profile of Chicken Parmesan
To understand how chicken parm fits into your diet, let’s look at the full nutritional profile of a typical homemade chicken parmesan with marinara sauce and mozzarella based on a 6 ounce chicken cutlet:
| Nutrition Facts | Amount |
|---|---|
| Calories | 700 |
| Fat | 28g |
| Saturated Fat | 10g |
| Trans Fat | 0.4g |
| Cholesterol | 145mg |
| Sodium | 990mg |
| Carbohydrates | 38g |
| Fiber | 2g |
| Sugar | 3g |
| Protein | 57g |
As you can see, chicken parm is high in protein thanks to the chicken and cheese. It also provides a good amount of calcium from the cheese. Where it falls short is on veggies, fiber, and whole grains.
The saturated fat and sodium levels can also accumulate quickly if enjoying a restaurant portion or making it with lots of oil, cheese, salty meats like prosciutto, etc.
Chicken Parm Calorie Comparison
Calorie counts can vary significantly depending on where you enjoy your chicken parm. Here’s a look at estimated calorie counts for popular chicken parm options:
| Chicken Parm Option | Est. Calories |
|---|---|
| Homemade with 6oz chicken, light breading, 1/2 cup sauce, 1/4 cup each cheese | 700 |
| Homemade with 8oz chicken, heavy breading, 1 cup sauce, 1/2 cup cheese | 950 |
| Olive Garden Chicken Parmigiana | 790 |
| Cheesecake Factory Chicken Parmigiana | 1120 |
| Outback Chicken Parmesan | 910 |
| Carrabba’s Chicken Parmigiana | 860 |
As you can see, lighter homemade versions can keep calories around 700-800, while restaurant offerings are usually 800-1200 calories or more depending on the portion size.
Ways to Reduce Calories in Chicken Parm
Here are some easy swaps to lighten up chicken parm at home or when dining out:
– Order a lunch portion or smaller cutlet
– Sub a side salad instead of pasta
– Ask for light marinara sauce on the side
– Choose grilled or baked chicken instead of breaded and fried
– Skip the fatty meats like sausage or prosciutto as toppings
– Opt for just a sprinkle of cheese instead of extra
– Share an appetizer portion or take half the portion home
With some adjustments, you can still enjoy the delicious flavors of chicken parm while keeping calories under control.
Healthier Alternatives to Chicken Parm
If you’re looking for lower calorie options with a similar Italian flavor profile, consider these healthy alternatives:
Chicken Marsala
Sautéed chicken breast with wine-based mushroom marsala sauce clocks in around 500 calories for a light version.
Chicken Piccata
Pan-cooked chicken topped with a quick lemon caper sauce has about 400 calories with way less breading.
Chicken Cacciatore
Braised chicken thighs in a fresh tomato sauce with veggies is around 600 calories and packs in nutrients.
Stuffed Portobello Mushrooms
Roasted portobello caps filled with spinach, tomatoes, basil, and part-skim mozzarella have around 150 calories each.
Chicken Zucchini Boats
Chicken and veggies baked in halved zucchini around 200 calories per boat.
Should You Eat Chicken Parm if Trying to Lose Weight?
Chicken parm isn’t necessarily off-limits if trying to manage your weight, but portion control is key. A few tips:
– Stick to a single portion around 4-6 ounces chicken
– Skip the pasta and enjoy it with a side salad or roasted veggies instead
– Use light breading and minimal oil when cooking at home
– Load up on lower cal veggies and sauce instead of cheese
– Share an appetizer portion or take leftovers right away
– Limit higher calorie sides like garlic bread and dessert
With a smaller portion, healthier cooking methods, and vegetable focused sides, you can work chicken parm into your diet when trying to lose weight. Just be mindful of all the small things that can add excess calories from heavy breading, lots of oil, and heaps of cheese.
Conclusion
Chicken parmesan is a delicious, protein-packed Italian favorite, but it can also be high in calories if portions are large. A typical full portion chicken parm at a restaurant contains 700-1200 calories. Making it at home allows you to control the ingredients and portions to create a lighter version of around 700 calories for 6 ounces of chicken with 1/2 cup sauce and 1/4 cup cheese.
Baking instead of frying, choosing lower calorie breading and sauces, using just a sprinkle of cheese, and pairing it with veggies instead of pasta can all help to reduce the calorie count while still providing the iconic flavors of chicken parm. With some simple tweaks, you can still enjoy this hearty Italian dish while maintaining a balanced diet.