Breaded Pork Cutlet
Tonkatsu is a popular Japanese dish consisting of a breaded and deep-fried pork cutlet, typically made from loin or tenderloin. The cutlet is coated in flour, egg, and panko breadcrumbs before being fried to a golden, crispy perfection. It is often served shredded cabbage, rice, and a tangy tonkatsu sauce.
🍽️ Nutrition at a glance
Tonkatsu is high in protein and fat due to the pork and frying process, with a moderate amount of carbohydrates from the breading. A typical serving provides around 500-700 calories, along with key nutrients like B vitamins, iron, and zinc from the pork.
Nutrition breakdown
| Calories | 450 kcal |
| Protein | 25 g |
| Carbs | 30 g |
| Fat | 25 g |
| Fiber | 1.5 g |
| Sugar | 1 g |
| Sodium | 600 mg |
| Iron | 2.5 mg |
| Zinc | 3.0 mg |
| Vitamin B1 (Thiamine) | 0.6 mg |
| Vitamin B2 (Riboflavin) | 0.3 mg |
| Vitamin B3 (Niacin) | 6.0 mg |
| Vitamin B6 | 0.4 mg |
| Vitamin B12 | 0.8 mcg |
| Phosphorus | 200 mg |
Per 1 cutlet (150 g) · estimated, varies by recipe
💡 What's interesting
Tonkatsu was adapted from Western cutlets during the Meiji era and is a staple of yōshoku (Western-influenced Japanese cuisine). Nutritionally, the panko breadcrumbs create a lighter, crispier texture than traditional breadcrumbs, and it's often paired with shredded cabbage to aid digestion and add fiber.
