Ika Fry

Ika Fry is a popular Japanese dish consisting of tender squid rings coated in a crispy panko breadcrumb crust and deep-fried to a golden brown. It is typically made with fresh squid, seasoned with salt and pepper, and served with a squeeze of lemon or a side of tonkatsu sauce for dipping. This dish is a staple in Japanese home cooking, casual restaurants, and as a flavorful side in bento boxes.

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🍽️ Nutrition at a glance

Ika Fry is a high-protein dish due to the squid, but its deep-fried nature makes it moderately high in fat and calories, with a typical serving containing around 300-400 calories. It provides essential nutrients like vitamin B12, selenium, and phosphorus from the squid, along with some carbohydrates from the panko coating.

Nutrition breakdown

Calories	320 kcal
Protein	18 g
Carbs	22 g
Fat	18 g
Fiber	1.5 g
Sugar	2 g
Sodium	480 mg
Potassium	320 mg
Phosphorus	210 mg
Selenium	45 mcg
Vitamin B12	1.8 mcg
Niacin (B3)	3.5 mg
Iron	1.2 mg
Magnesium	40 mg
Zinc	1.5 mg

Per 1 serving (150 g) · estimated, varies by recipe

💡 What's interesting

Culturally, Ika Fry is a beloved example of 'yoshoku'—Western-influenced Japanese cuisine that has been adapted into local comfort food. Nutritionally, squid is a lean source of protein that is rich in taurine, an amino acid known to support heart health and metabolic function.