1 serving (200 grams) contains 500 calories, 30.0 grams of protein, 20.0 grams of fat, and 50.0 grams of carbohydrates.
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Nutrition Information
Calories |
588.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.5 g | 30% | |
| Saturated Fat | 5.9 g | 29% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 94.1 mg | 31% | |
| Sodium | 941.2 mg | 40% | |
| Total Carbohydrates | 58.8 g | 21% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 5.9 g | ||
| protein | 35.3 g | 70% | |
| Vitamin D | 11.8 mcg | 59% | |
| Calcium | 35.3 mg | 2% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 352.9 mg | 7% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Chicken tonkatsu
Chicken Tonkatsu is a Japanese dish consisting of breaded and deep-fried chicken cutlets, commonly served with a tangy tonkatsu sauce, shredded cabbage, and steamed rice. Originating in Japan as a variation of Western-style 'cutlets,' this dish offers a satisfying balance of flavors and textures. Nutritionally, chicken provides high-quality protein, essential for muscle repair and growth. However, since it is fried, the dish can also be relatively high in calories and fat, depending on preparation methods. Including fresh vegetables like cabbage alongside can offer a source of fiber, antioxidants, and additional vitamins for a more balanced meal. Modifications like air-frying or baking the chicken can make it a lighter option with similar flavors.
Health Benefits
- Rich in protein (approximately 25-30g per 100g of chicken), supporting muscle repair and immune function.
- Chicken contains B vitamins, particularly B3 (niacin), which supports energy metabolism and healthy skin.
- Cabbage, often served as a side, is an excellent source of vitamin C and fiber, benefiting gut health and immune function.
Dietary Considerations
Selection and Storage
Store cooked chicken tonkatsu in an airtight container in the refrigerator for up to 3 days. Reheat in an oven or air fryer to maintain crispiness.
Common Questions About Chicken tonkatsu Nutrition
Is Chicken Tonkatsu high in protein?
Yes, Chicken Tonkatsu is a good source of protein, as chicken is naturally high in this macronutrient. A typical 150g serving of Chicken Tonkatsu provides about 30-35g of protein, depending on the cut of chicken used, making it ideal for muscle repair and growth. However, the breading and frying process add calories and fats.
Can I eat Chicken Tonkatsu on a keto diet?
Traditional Chicken Tonkatsu is not keto-friendly because it is breaded with panko (breadcrumbs) and often fried in oil, which adds carbohydrates. For a keto-compatible version, you can replace panko with almond flour or crushed pork rinds and use healthy fats for frying.
What are the health benefits or concerns of Chicken Tonkatsu?
Chicken Tonkatsu offers a good amount of protein and essential vitamins like B6 and niacin from chicken. However, it is typically fried, which increases saturated fat and calorie content; a portion can range from 450-600 calories, depending on preparation. Consuming it in moderation alongside vegetables can help balance the meal.
What is the recommended serving size for Chicken Tonkatsu?
A standard serving size of Chicken Tonkatsu is typically one chicken cutlet (about 150g). To keep the meal balanced, pair it with steamed rice and a side of shredded cabbage or fresh salad. For calorie control, opt for baking instead of frying.
How does Chicken Tonkatsu compare to Pork Tonkatsu?
Chicken Tonkatsu tends to be leaner and contains less fat compared to Pork Tonkatsu, which is usually made with fattier cuts like pork loin and shoulder. While both are breaded and fried, chicken is lower in calories—around 450-600 per serving vs. 550-700 for pork—and can be a lighter option depending on your dietary goals.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
