Group · Meat
Veal escalope
Veal escalope is a thin slice taken from the topside, silverside or rump of veal, prized for its tender, pale meat and delicate flavour. It is one of the most popular cuts in French and Italian cooking, where it is served breaded, in a cream sauce, with lemon or Milanese style. Nutritionally, it stands out for its remarkable protein content (nearly 31 g per 100 g) and low fat content (about 2.5 g), for just 147 kcal. With no carbohydrate or fibre, it also provides iron, zinc and B vitamins. A lean meat that fits easily into a balanced, varied diet.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 147 kcal |
| Kilojoules | 620 kJ |
| Protein | 31 g |
| Fat | 2,5 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin B122 µg80 %
- Vitamin B310 mg63 %
- Vitamin B60,72 mg51 %
- Zinc3,21 mg32 %
- Vitamin B10,2 mg18 %
- Selenium6,22 µg11 %
- Magnesium29,5 mg8 %
- Iron1 mg7 %
See the other 10 nutrients
- Copper0,07 mg7 %
- Vitamin B50,38 mg6 %
- Iodine6 µg4 %
- Omega-6 LA0,39 g4 %
- EPA0,01 g4 %
- Calcium10,8 mg1 %
- Total omega-30,02 g1 %
- DHA0 g1 %
- Manganese0,01 mg1 %
- Omega-3 ALA0,01 g1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
To keep veal escalope tender, favour quick, controlled cooking. Pan-frying for 2 to 3 minutes per side in a splash of olive oil is enough: overcooked, the meat dries out and toughens. You can also steam it gently or pan-fry it over a medium heat to keep it moist and limit added fats. Discover the advantages of gentle cooking to preserve nutrients.
As for portions, allow 100 to 150 g per person. Serve it with green vegetables (beans, courgettes, broccoli) and a portion of wholegrain starchy foods for a complete, filling meal. Avoid the heavily breaded and fried version if you are watching your figure, as the breadcrumbs and oil push up the calorie density. A simply pan-fried escalope remains one of the leanest and most interesting meats.
Nutrition facts and benefits: with nearly 31 g of protein per 100 g and only 147 kcal, veal escalope has an excellent protein-to-calorie ratio. This complete protein provides all the essential amino acids. It also supplies well-absorbed haem iron, zinc, phosphorus and B vitamins (B3, B6, B12), which are useful for energy metabolism. With no carbohydrate, it has a glycaemic index of zero.
- For active people: its protein density makes it a great ally for building and repairing muscle. Include it in a meal after exercise, with complex carbohydrates to replenish glycogen. When cutting or losing body fat, its low fat content is valuable. To complete your intake, see our protein snack ideas.
- Storage: keep raw escalope for 1 to 2 days in the fridge, or freeze it quickly. Always defrost in the fridge, never at room temperature.
- Pairings: lemon, sage, capers or mushrooms enhance its flavour without weighing the dish down.
If you like veal, also explore veal chop or minced veal, which offer other textures to vary your recipes. You will find all the cuts in our dedicated meat section, and you can compare energy content with the food calorie table. Eaten in moderation and well accompanied, veal escalope fits easily into a weight-loss plan or a balanced diet.