⏱ 20 min total

Keto Pork Schnitzel

Name: Keto Pork Schnitzel
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 1 serving
Ingredients: 4 oz Pork tenderloin; ½ large Egg; 2 tbsp 2% milk; 1 tbsp, ground Flaxseed; ½ tbsp Sesame seeds; ½ dash Salt; ½ dash Black pepper; ½ tbsp Olive oil; ½ tbsp Butter

Per 1 serving · 195 g · 9 ingredients

Calories

361

18%
of a 2,000 cal day

Protein
30g
33% of calories
Carbs
4.7g
5% of calories
Fat
25g
62% of calories

Portion

✓ Protein-dense
✓ Keto-friendly

At a glance

One serving of Keto Pork Schnitzel (195 g) has 361 calories, with 30 g of protein, 4.7 g of carbohydrates and 25 g of fat. Most of its energy comes from fat (62% of calories). It is high in protein (59% DV), thiamine (109% DV) and riboflavin (b2) (46% DV). Keep an eye on saturated fat and cholesterol, which provide 38% and 61% of the daily value.

Per 100 g

186cal

medium energy density

Protein per 100 cal

8.2g

Net carbs

carbs minus fiber

Fiber

2.5g

1.8 g sugar

High in

20%+ of the daily value

Protein59%
Thiamine109%
Riboflavin (B2)46%
Niacin50%
Vitamin B678%
Vitamin B1241%

Good source of

10–19% of the daily value

Vitamin A12%
Vitamin E11%
Calcium12%
Potassium13%
Magnesium19%
Manganese14%

Watch

20%+ of the daily value

Saturated fat38%
Cholesterol61%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 10 min

1
Cut the pork loin into equal-sized chops. Place each chop in a plastic bag or wrap and pound with a meat tenderizer until they are less than 0.5 cm thick.
2
Combine ground flaxseed, sesame seeds, salt, and pepper on a large dish.
3
In a large soup cup or small mixing bowl, whisk together the egg and milk, seasoning with salt and pepper to taste.
4
Dip each pork chop into the egg and milk mixture, then coat evenly with the flaxseed and sesame seed mix.
5
Place the coated pork chops on a plate lined with baking paper and refrigerate for 10 minutes.
6
Heat olive oil and butter in a non-stick pan over medium-high heat. Fry the chops until golden brown and crispy, about 3-4 minutes on each side.
7
Drain the chops on paper towels and serve hot.

Vitamins & minerals

Amounts for 1 serving (195 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	105 μg	12%
Vitamin C	0.1 mg	0%
Vitamin D	1 μg	9%
Vitamin E	2 mg	11%
Vitamin K	5 μg	4%
Thiamine	1 mg	109%
Riboflavin (B2)	1 mg	46%
Niacin	8 mg	50%
Vitamin B6	1 mg	78%
Folate (B9)	24 μg	6%
Vitamin B12	1 μg	41%
Pantothenic acid	2 mg	31%
Choline	177 mg	32%

Minerals

Nutrient	Amount	% Daily Value
Calcium	121 mg	12%
Iron	3 mg	33%
Potassium	603 mg	13%
Magnesium	80 mg	19%
Phosphorus	428 mg	61%
Zinc	3 mg	30%
Copper	0.4 mg	41%
Manganese	0.3 mg	14%
Selenium	46 μg	84%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	13 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	0 g	—
Galactose	0 g	—
Glucose	0.1 g	—
Glutamic acid	5 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0.1 g	—
Isoleucine	1 g	—
Lactose	2 g	—
Leucine	3 g	—
Lycopene	0 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	10 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	5 g	—
Proline	1 g	—
Retinol	104 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.1 g	—
Total omega 6	1 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	1 μg	—

Burning 361 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

69min
Walking (3.5 mph)
43min
Cycling (moderate)
30min
Running (6 mph)
51min
Swimming laps

Common questions

How many calories are in Keto Pork Schnitzel?

One serving of Keto Pork Schnitzel (1 serving) has 361 calories, which works out to 186 calories per 100 g. That is about 18% of a 2,000-calorie day.

Is Keto Pork Schnitzel high in protein?

Yes. It has 30 g of protein per serving, and 33% of its calories come from protein (8.2 g of protein per 100 calories).

Is Keto Pork Schnitzel keto-friendly?

It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 5% of calories.

How much sodium is in Keto Pork Schnitzel?

190 mg per serving.

How much sugar is in Keto Pork Schnitzel?

1.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (195 g)

Calories361

% Daily Value*

Total fat 25g	32%
Saturated fat 7.7g	38%
Trans fat 0.3g
Cholesterol 184mg	61%
Sodium 190mg	8%
Total carbohydrate 4.7g	2%
Dietary fiber 2.5g	9%
Total sugars 1.8g
Protein 30g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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