Chicken Parmigiana (Parma) Calories and Kilojoules: per Serve, With Chips and Salad
219 kcal (916 kJ) per 100 g · P/F/C 20/9.2/14 g
Serving (250 g) — 548 kcal (2,291 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: medium salt: medium fiber: low
Is chicken parmigiana healthy?
Yes, with an eye on the portion. On its nutrient profile, chicken parmigiana gets grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Protein: 51 g per serving — 91% of the 56 g daily reference for a 70 kg (154 lb) adult.
Against
- A serving is a big share of the day: 548 kcal, about 27% of a 2,000 kcal day.
- Salt: 1.6 g per serving — 32% of the 5 g a day the WHO sets as the maximum.
A typical serving is 250 g: 548 kcal, 51 g protein, 23 g fat and 35 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on September 30, 2026. The short food description was written by our language model (AI) — how we check the text.
The pub "parma" or "parmi" is a crumbed chicken schnitzel topped with tomato sauce and melted cheese. Figures are for the schnitzel with its topping; chips and salad on the side are extra.
How many calories in chicken parmigiana: per 100 g and per serving
| Nutrient | Per 100 g | Serving: 250 g |
|---|---|---|
| Calories | 219 kcal | 548 kcal |
| Energy (kilojoules) | 916 kJ | 2,291 kJ |
| Protein | 20 g | 51 g |
| Fat | 9.2 g | 23 g |
| incl. saturated | 2.4 g | 6 g |
| Total carbohydrates | 14 g | 35 g |
| incl. sugars | 2.3 g | 5.8 g |
| incl. fiber | 1.1 g | 2.8 g |
| Salt | 0.6 g | 1.6 g |
Where the numbers come from
Values per 100 g as eaten, from the AUSNUT 2023 (Food Standards Australia New Zealand), F002607; the table gives energy in kilojoules, converted to calories at 1 kcal = 4.184 kJ. Rounded — a specific bakery, brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
protein 37%fat 38%carbs 25%
Chicken Parmigiana calories by weight, 50–300 g
150 g of chicken parmigiana has 329 calories and 200 g has 438. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 110 | 10 / 4.6 / 7.1 | 0.6 |
| 100 g | 219 | 20 / 9.2 / 14 | 1.1 |
| 150 g | 329 | 30 / 14 / 21 | 1.7 |
| 200 g | 438 | 40 / 18 / 28 | 2.2 |
| 250 g — typical serving | 548 | 51 / 23 / 35 | 2.8 |
| 300 g | 657 | 61 / 28 / 42 | 3.3 |
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
Chicken Parmigiana: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Chicken teriyaki with rice | 147 | 10 / 3 / 21 |
| Chicken with rice | 148 | 10 / 4.5 / 18 |
| Chicken tikka masala | 148 | 12 / 8.5 / 7 |
| Korean spicy chicken (dakgalbi) | 150 | 13 / 7 / 9.8 |
| Chicken and mushrooms in cream sauce | 160 | 14 / 10 / 3.4 |
| Chicken curry | 165 | 14 / 9.5 / 7 |
| Kung pao chicken | 165 | 14 / 9 / 8.2 |
| Chicken parmigiana | 219 | 20 / 9.2 / 14 |
Chicken Parmigiana: more nutrition highlights
It has 2.8 g of fiber per serving — roughly 11% of the 25 g a day most adults fall short of.
How much movement is one serving?
A 250 g serving is 548 kcal — roughly 2 h 59 min of easy walking or 69 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Swaps for chicken parmigiana
No need to swap: chicken parmigiana already gets grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 2.3 g (red is over 22.5 g), saturated fat 2.4 g (over 5 g) and salt 0.6 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
What to pair chicken parmigiana with
A serving of chicken parmigiana has 2.8 g of fiber (the WHO suggests at least 25 g a day); that's easy to make up on the same plate:
- Broccoli, 150 g — +4.9 g fiber, 53 kcal.
Chicken Parmigiana vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Caprese Salad | 180 | 9.5 / 15 / 3.8 |
| Lasagna | 185 | 10 / 9.5 / 16 |
| Caesar Salad | 190 | 12 / 13 / 7 |
| Beef Stroganoff | 207 | 16 / 14 / 4.4 |
| Chicken Parmigiana | 219 | 20 / 9.2 / 14 |
| Meatloaf | 230 | 15 / 16 / 7.5 |
| Pasta Carbonara | 235 | 10 / 12 / 23 |
FAQ
How many calories are in 100 g of chicken parmigiana?
100 g of chicken parmigiana has 219 calories (916 kJ), with 20 g protein, 9.2 g fat and 14 g carbohydrates (1.1 g fiber).
How many calories are in a serving of chicken parmigiana?
A 250 g serving has 548 calories (2,291 kJ): 51 g protein, 23 g fat and 35 g carbs.
What are the macros of chicken parmigiana?
Per 100 g: 20 g protein, 14 g carbs and 9.2 g fat. By calories that's about 37% protein, 25% carbs and 38% fat.
How long do you have to walk to burn a serving of chicken parmigiana?
About 2 h 59 min of easy walking or 69 min of cycling for a 70 kg (154 lb) person — that's the 548 calories in a 250 g serving.
How much fiber is in chicken parmigiana?
100 g of chicken parmigiana has 1.1 g of fiber; a 250 g serving has 2.8 g — 11% of the 25 g a day the WHO recommends.
How do the calories in chicken parmigiana change with the type and cooking method?
Per 100 g it ranges from 147 kcal (chicken teriyaki with rice) to 219 kcal (chicken parmigiana).
How many calories are in a pub chicken parma with chips and salad?
About 1,078 calories (4,510 kJ): 548 for a 250 g parma, 468 for 150 g of chips and 62 for 80 g of dressed side salad. Pub serves vary a lot — each extra 100 g of parma adds 219 calories (916 kJ).
Is chicken parmigiana good for weight loss?
It's high in protein — 51 g in a 250 g serve — which helps you stay full, but the crumbs, cheese and sauce bring it to 548 calories (2,291 kJ). Chips nearly double that; swapping them for salad or vegetables is the biggest saving.
More Australian and New Zealand favourites
Meat PieSausage RollsLamingtonsPavlovaAnzac BiscuitsBarramundiFlat White
Reading a label in kilojoules? Convert kJ to calories and back.