Tonkatsu
Tonkatsu is a classic Japanese dish consisting of a breaded and deep-fried pork cutlet, typically served with shredded cabbage, rice, and a tangy tonkatsu sauce. The cutlet is usually made from pork loin or tenderloin, coated in panko breadcrumbs to achieve a signature crispy texture. It is a staple of Japanese comfort food and is often featured in bento boxes and teishoku (set meals).
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🍽️ Nutrition at a glance
Tonkatsu is high in protein and fat due to the pork and deep-frying process, while the panko coating adds carbohydrates. A typical serving (around 150-200g of meat) can range from 400 to 600 calories, providing significant amounts of B vitamins, iron, and zinc from the pork.
Nutrition breakdown
| Calories | 450 kcal |
| Protein | 25 g |
| Carbs | 30 g |
| Fat | 28 g |
| Fiber | 2 g |
| Sugar | 3 g |
| Sodium | 600 mg |
| Iron | 2 mg |
| Zinc | 3 mg |
| Vitamin B1 (Thiamine) | 0.5 mg |
| Vitamin B6 | 0.4 mg |
| Vitamin B12 | 1.2 mcg |
| Niacin (B3) | 6 mg |
| Phosphorus | 200 mg |
| Selenium | 30 mcg |
Per 1 cutlet (150 g) · estimated, varies by recipe
💡 What's interesting
Tonkatsu is a prime example of yōshoku, or Western-influenced Japanese cuisine, adapted from European breaded cutlets like schnitzel. Nutritionally, the use of panko (light, airy breadcrumbs) instead of traditional breadcrumbs creates a less greasy, crispier texture that has become a hallmark of Japanese frying techniques.
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AI estimate may be inaccurate · Terms