Calories in Tonkatsu
Tonkatsu is a Japanese dish consisting of a breaded, deep-fried pork cutlet, typically served with shredded cabbage. It is a high-protein meal but contains significant calories and fats due to the deep-frying process and panko breading.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Chicken Katsu | 1 cutlet (150g) | 354 | 30g | 18g | 18g |
| Hire-katsu (Lean Pork) | 1 cutlet (150g) | 343 | 34g | 18g | 15g |
| Tonkatsu with Curry Sauce | 1 portion (300g) | 590 | 35g | 45g | 30g |
Health Benefits
Excellent source of high-quality protein for muscle repair and growth.
Rich in B-vitamins (B1, B6, B12) which support energy metabolism.
Provides essential minerals like zinc and phosphorus for bone health and immunity.
Nutrition Tips
- Pair with extra shredded cabbage to increase fiber and promote satiety.
- Limit the Tonkatsu sauce, as it is often high in sugar and sodium.
- Choose 'Hire-katsu' (tenderloin) over 'Rosu-katsu' (loin) for a leaner, lower-fat option.
- Remove some of the fried breading to significantly reduce carbohydrate and calorie intake.
- Drink green tea with your meal to aid digestion and provide antioxidants.
GAYA Tracking Tip
For accurate results, photograph the cutlet next to the side dishes; GAYA can estimate the size of the meat separately from the rice and sauce.
Frequently Asked Questions
Is Tonkatsu a healthy option for weight loss?+
While high in protein, its deep-fried nature makes it high in calories. It is best enjoyed occasionally or in smaller portions with plenty of vegetables.
What is the difference between Rosu and Hire katsu?+
Rosu-katsu uses pork loin which has a strip of fat, making it juicier but higher in calories. Hire-katsu uses tenderloin, which is much leaner.
How many calories are in Tonkatsu sauce?+
Standard Tonkatsu sauce contains about 25-30 calories per tablespoon, mostly from sugar and fruit purees.
Track Tonkatsu calories with just a photo
Snap a photo of your food — GAYA calculates calories, protein, carbs, and fat in seconds.
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