Baked Katsu
Baked Katsu is a lighter, oven-crisped take on the classic Japanese tonkatsu, which is a breaded and deep-fried pork cutlet. It typically features a pork loin or chicken breast coated in panko breadcrumbs and baked until golden, often served with a tangy katsu sauce, shredded cabbage, and rice. The dish originated in Japan as a yōshoku (Western-influenced) food and has become a beloved comfort meal.
🍽️ Nutrition at a glance
This dish is high in protein from the meat and provides a good source of energy from the breading, though baking reduces the fat content compared to traditional frying. A typical serving (one cutlet with sauce and sides) ranges from 400 to 600 calories, offering nutrients like B vitamins, iron, and some fiber if served with vegetables.
Nutrition breakdown
| Calories | 450 kcal |
| Protein | 28 g |
| Carbs | 25 g |
| Fat | 28 g |
| Fiber | 1.5 g |
| Sugar | 1.5 g |
| Sodium | 650 mg |
| Iron | 2.5 mg |
| Zinc | 3.5 mg |
| Phosphorus | 220 mg |
| Potassium | 300 mg |
| Vitamin B12 | 1.8 mcg |
| Niacin (B3) | 8 mg |
| Vitamin B6 | 0.5 mg |
| Selenium | 30 mcg |
Per 1 cutlet (150 g) · estimated, varies by recipe
💡 What's interesting
Baked Katsu is a popular home-cooking adaptation that maintains the satisfying crunch of the original while being more accessible for everyday meals. Nutritionally, it represents a balance between indulgence and practicality, reflecting how Japanese cuisine often evolves to fit modern, health-conscious lifestyles.
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AI estimate may be inaccurate · Terms