Oyako don

Lunch

Item Rating: 72/100

1 serving (450 grams) contains 600 calories, 40.0 grams of protein, 15.0 grams of fat, and 70.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		320.0
% Daily Value*
Total Fat		8.0 g	10%
	Saturated Fat	2.7 g	13%
	Polyunsaturated Fat	0 g
Cholesterol		133.3 mg	44%
Sodium		640.0 mg	27%
Total Carbohydrates		37.3 g	13%
	Dietary Fiber	1.6 g	5%
	Sugars	5.3 g
protein		21.3 g	42%
Vitamin D		26.7 mcg	133%
Calcium		26.7 mg	2%
Iron		1.6 mg	8%
Potassium		213.3 mg	4%

* 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

🍯 Low sugar

⚠️ Contains trans fat

Source of Calories

Fat: 72 cal (23.5%)

Protein: 85 cal (27.8%)

Carbs: 149 cal (48.7%)

About Oyako don

Oyako Don, often called 'parent-child rice bowl,' is a comforting dish originating from Japan. This meal consists of simmered chicken and beaten eggs over steamed rice, flavored with a savory sauce typically made of dashi, soy sauce, and mirin. With its blend of protein from chicken and eggs, carbohydrates from rice, and micronutrients from the broth, Oyako Don offers a balanced nutritional profile. A single serving (approximately 500g) provides around 500-600 calories, 25-30g of protein, 15-20g of fat, and 60-70g of carbohydrates. It is a wholesome dish enjoyed in Japanese homes for its simplicity and nutrient density.

Health Benefits

• Rich in high-quality protein (chicken and eggs), which supports muscle repair and growth.
• Egg yolks provide choline, essential for brain health and nerve function.
• Dashi broth is often fortified with iodine, crucial for thyroid function and metabolism.
• Soy sauce contains essential amino acids and provides antioxidants.
• Rice is a primary energy source, offering essential carbohydrates.

Dietary Considerations

Allergens: Contains egg, soy, gluten (if regular soy sauce is used)

Suitable for: High-protein diets, non-vegetarian diets

Not suitable for: Vegan diets (due to chicken and eggs), low-sodium diets (if soy sauce is not reduced sodium), gluten-free diets (unless gluten-free soy sauce is used)

Selection and Storage

Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan until thoroughly warmed, adding a splash of water if needed to refresh the flavors.

Common Questions About Oyako don Nutrition

Is Oyako Don high in protein?

Yes, Oyako Don is relatively high in protein due to the chicken and eggs. A typical serving can contain around 25-30 grams of protein, making it a good choice for those looking to increase their protein intake.

Can I eat Oyako Don on a keto diet?

Oyako Don is not keto-friendly due to the presence of rice, which is high in carbohydrates. A single serving of Oyako Don typically contains 40-50 grams of carbs, largely from the rice portion.

What are the health benefits and concerns of eating Oyako Don?

Oyako Don provides essential nutrients like protein, B vitamins, and selenium from chicken and eggs. However, its rice content can make it high in carbohydrates, potentially unsuitable for individuals managing blood sugar levels or on low-carb diets. It may also be high in sodium if prepared with soy sauce-based seasoning.

What is the recommended portion size for Oyako Don?

A standard portion size for Oyako Don is about 1 bowl or 400-500 grams. This serving typically contains 500-600 calories, depending on the recipe, so it is advisable to pair it with a side of vegetables for balanced nutrition.

How does Oyako Don compare to other similar Japanese rice dishes?

Compared to other Japanese rice dishes like Katsudon, Oyako Don is lighter in fat and calories as it uses boiled or sautéed chicken rather than fried cutlets. It is also simpler to prepare, requiring fewer ingredients, which makes it a healthier and more convenient option.

Data Sources & Scientific References