Karaage
Moderate nutritional value
Japanese deep-fried chicken thigh pieces marinated in soy and ginger.
Karaage is Japanese fried chicken: bite-size pieces of skin-on chicken thigh marinated in soy sauce, sake, ginger and garlic, coated in potato starch and fried twice until crisp, then served with lemon. A 150 g portion has about 440 kcal, 29 g of protein and 29 g of fat, largely from the skin and frying oil, plus about 630 mg of sodium. Skinless thighs cut the fat by about 40% and save about 100 kcal per portion.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 19g | 33.9% |
| Fat | 20g | 28.6% |
| Carbs | 9.3g | 3.1% |
| Simple Sugars | 3.25g | Estimate |
| Complex Carbs | 6.05g | Estimate |
| Water | 51g | 2.0% |
| Calories | 294 | 13.1% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 3.84 | g | 19.2% |
| Monounsaturated | 9.74 | g | 39.0% |
| Polyunsaturated | 4.64 | g | 35.7% |
| Omega-3 | 1.392 | g | Estimate |
| EPA | 4 | mg | 0.4% |
| DHA | 8 | mg | 0.9% |
| Omega-6 | 3.248 | g | Estimate |
| Trans | 0.09 | g | 4.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 1.77 | mg |
| Vitamin E | 1.39 | mg |
| Selenium | 21.6 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 21.8 | mcg | 2.4% |
| vitamin B1 | 0.066 | mg | 5.5% |
| vitamin B2 | 0.148 | mg | 11.4% |
| vitamin B3 | 4.52 | mg | 28.2% |
| vitamin B6 | 0.314 | mg | 18.5% |
| vitamin B9 | 3.84 | mcg | 1.0% |
| vitamin B12 | 0.587 | mcg | 24.5% |
| vitamin C | 1.77 | mg | 2.0% |
| vitamin D | 0.1 (4 IU) | mcg | 0.7% |
| vitamin E | 1.39 | mg | 9.3% |
| vitamin K | 6.9 | mcg | 5.8% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 13.3 | mg | 1.3% |
| iron | 0.922 | mg | 5.1% |
| magnesium | 26.2 | mg | 6.6% |
| phosphorus | 189 | mg | 27.0% |
| potassium | 272 | mg | 10.5% |
| sodium | 418 | mg | 18.2% |
| zinc | 1.52 | mg | 13.8% |
| copper | 0.076 | mg | 8.4% |
| manganese | 0.109 | mg | 4.7% |
| selenium | 21.6 | mcg | 39.3% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 532 | mg | 76.0% | 161% |
| Isoleucine | 840 | mg | 60.0% | 136% |
| Leucine | 1511 | mg | 55.3% | 120% |
| Lysine | 1644 | mg | 78.3% | 166% |
| Methionine | 709 | mg | 67.5% | 149% |
| Phenylalanine | 1394 | mg | 79.7% | 165% |
| Threonine | 840 | mg | 80.0% | 163% |
| Tryptophan | 193 | mg | 68.9% | 142% |
| Valine | 879 | mg | 48.3% | 106% |
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Recipe
See full recipeIngredients
- Chicken thighs, boneless, skin-on 600 g
- Soy sauce 2 tbsp
- Sake 1 tbsp
- Fresh ginger, grated 1 tbsp (10 g)
- Garlic, grated 2 cloves (8 g)
- Sugar 1 tsp
- Potato starch (katakuriko) 50 g
- Vegetable oil, for deep-frying 1 l
- Lemon wedges 1 lemon, to serve
Instructions
- 1
Cut the chicken thighs into 4-5 cm pieces, leaving the skin on.
- 2
Mix the soy sauce, sake, ginger, garlic and sugar in a bowl, add the chicken, toss well and marinate in the fridge for 30 minutes.
- 3
Drain off any liquid that has not been absorbed, then coat each piece in potato starch and shake off the excess.
- 4
Heat the oil in a deep pot to 170C and fry the chicken in batches for 3-4 minutes, until pale golden; lift out onto a rack and rest for 4 minutes.
- 5
Raise the oil to 190C and fry the pieces again for 1 minute, until deep golden and crisp.
- 6
Drain on a rack or paper towels for a minute.
- 7
Serve hot with lemon wedges to squeeze over.