Calories in Chicken Marsala
Chicken Marsala is a classic Italian-American dish consisting of pan-seared chicken cutlets simmered in a savory sauce made from Marsala wine, mushrooms, and butter. It is a high-protein meal, though the traditional preparation includes a light flour coating and a rich reduction sauce.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 oz (28g) | 1 oz (28g) | 66 | 4.3g | 1.5g | 4.2g |
| 100 g | 100 g | 233 | 15.3g | 5.4g | 14.8g |
| 1 serving (125 g) | 1 serving (125 g) | 291 | 19.1g | 6.7g | 18.5g |
Health Benefits
Excellent source of high-quality lean protein necessary for muscle maintenance and repair.
Provides significant amounts of Niacin (Vitamin B3) and Vitamin B6 for energy metabolism.
Mushrooms in the sauce contribute antioxidants like selenium which support immune function.
Nutrition Tips
- Opt for grilled chicken instead of flour-dredged to reduce the carbohydrate and calorie content.
- Ask for the Marsala sauce on the side to control the amount of fat and sodium consumed.
- Double the mushroom portion to increase fiber and satiety without significantly adding calories.
- Pair the dish with steamed broccoli or asparagus instead of pasta to lower the overall glycemic load.
- Be mindful of restaurant portions, which are often double the standard recommended serving size.
GAYA Tracking Tip
For the most accurate log, take a photo of the chicken before it's covered in sauce if possible, or ensure the mushrooms are visible so GAYA can estimate the sauce volume.
Frequently Asked Questions
Is Chicken Marsala keto-friendly?+
Standard Chicken Marsala is moderate in carbs due to the flour coating and wine. To make it keto-friendly, skip the flour and use a small amount of heavy cream or xanthan gum to thicken the sauce.
How many calories are in the Marsala sauce alone?+
A typical 1/4 cup serving of Marsala sauce contains approximately 100-150 calories, primarily derived from the butter and the natural sugars in the wine reduction.
Is it a healthy choice when dining out?+
It is generally a better choice than cream-based pastas, but it can be high in sodium. Pairing it with vegetables instead of starch makes it a very balanced, high-protein meal.
Track Chicken Marsala calories with just a photo
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