Pork tonkatsu

Dinner

Item Rating: 63/100

1 serving (150 grams) contains 400 calories, 25.0 grams of protein, 20.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		640.0
% Daily Value*
Total Fat		32.0 g	41%
	Saturated Fat	8.0 g	40%
	Polyunsaturated Fat	0 g
Cholesterol		112.0 mg	37%
Sodium		960 mg	41%
Total Carbohydrates		48 g	17%
	Dietary Fiber	1.6 g	5%
	Sugars	3.2 g
protein		40.0 g	80%
Vitamin D		32.0 mcg	160%
Calcium		48 mg	3%
Iron		2.4 mg	13%
Potassium		480 mg	10%

* 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

🥩 High protein

Source of Calories

Fat: 288 cal (45.0%)

Protein: 160 cal (25.0%)

Carbs: 192 cal (30.0%)

About Pork tonkatsu

Pork Tonkatsu is a Japanese dish consisting of breaded and deep-fried pork cutlets. Originating in Japan during the late 19th century, it is traditionally served with shredded cabbage, rice, miso soup, and a tangy Worcestershire-style tonkatsu sauce. Nutritionally, a typical serving is high in protein due to the pork, contains fats from the frying process, and provides energy-rich carbohydrates from the panko breadcrumbs. A 100g portion of pork tonkatsu offers approximately 250-300 calories, 15-20g of protein, 15-20g of fat, and 10-15g of carbohydrates, depending on preparation methods and accompaniments.

Health Benefits

• Rich source of protein (15-20g per 100g serving), essential for muscle repair and growth.
• Provides B vitamins, especially B1 (thiamine), which supports energy metabolism and nerve function.
• Contains selenium (26% of the Daily Value in 100g of pork), an antioxidant that supports immune system health and thyroid function.

Dietary Considerations

Allergens: Contains gluten (from breadcrumbs), egg (used in breading process)

Suitable for: High-protein diets, omnivorous diets

Not suitable for: Vegetarian diets, vegan diets, gluten-free diets (unless breadcrumbs are gluten-free), egg-free diets

Selection and Storage

Pork Tonkatsu should be stored in an airtight container and refrigerated, consuming within 2-3 days. Reheat in an oven or air fryer to restore crispiness.

Common Questions About Pork tonkatsu Nutrition

Is Pork Tonkatsu high in protein?

Yes, Pork Tonkatsu is relatively high in protein due to the breaded and fried pork cutlet as its main ingredient. A 4-ounce serving of Pork Tonkatsu typically contains about 20-25 grams of protein, which makes it a good protein source but also high in fat and calories from the frying process.

Can I eat Pork Tonkatsu on a keto diet?

Pork Tonkatsu is not traditionally keto-friendly because the breading is made with panko (breadcrumbs), which is high in carbohydrates. However, you can modify the recipe by using low-carb breadcrumbs such as almond flour or pork rind crumbs to make it keto-compliant.

What are the health benefits or concerns of eating Pork Tonkatsu?

Pork Tonkatsu provides a good source of protein, B vitamins, and minerals like zinc and selenium from the pork. However, due to its deep-fried preparation, it is high in calories, fat, and sometimes sodium, which could be concerning for those managing their weight, heart health, or sodium intake.

What is a recommended serving size of Pork Tonkatsu?

A standard serving size for Pork Tonkatsu is about 4 ounces (112 grams), which typically contains around 300-400 calories depending on frying oil and breading. Pair it with vegetables or a side salad to balance the meal and reduce calorie density.

How does Pork Tonkatsu compare to chicken katsu in terms of nutrition?

Pork Tonkatsu generally has slightly higher fat content than chicken katsu, as pork tends to be fattier than chicken breast. A 4-ounce serving of chicken katsu contains about 25 grams of protein and 250-300 calories, while pork tonkatsu contains around 20-25 grams of protein and 300-400 calories due to the higher fat content in pork.

Data Sources & Scientific References