Okonomiyaki
Moderate nutritional value
Osaka-style cabbage and pork pancake topped with sauce and mayonnaise.
Okonomiyaki is a savory pancake from Osaka made of a dashi and flour batter with eggs and plenty of shredded cabbage, griddled with sliced pork belly and finished with a sweet-savory sauce, mayonnaise, bonito flakes and aonori. One 300 g pancake has about 615 kcal, 20 g of protein, 39 g of fat, 46 g of carbohydrate and 900 mg of sodium. Leaving off the mayonnaise saves about 70 kcal.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 6.8g | 12.1% |
| Fat | 13g | 18.6% |
| Carbs | 15g | 5.0% |
| Simple Sugars | 5.25g | Estimate |
| Complex Carbs | 8.45g | Estimate |
| Fiber | 1.3g | 5.2% |
| Water | 64g | 2.6% |
| Calories | 205 | 9.1% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 3.09 | g | 15.4% |
| Monounsaturated | 5.45 | g | 21.8% |
| Polyunsaturated | 3.51 | g | 27.0% |
| Omega-3 | 1.053 | g | Estimate |
| EPA | 15 | mg | 1.7% |
| DHA | 25 | mg | 2.8% |
| Omega-6 | 2.457 | g | Estimate |
| Trans | 0.05 | g | 2.5% |
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 | 8.33 | mg |
| Vitamin E | 0.95 | mg |
| Selenium | 13 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 28.2 | mcg | 3.1% |
| vitamin B1 | 0.08 | mg | 6.7% |
| vitamin B2 | 0.135 | mg | 10.4% |
| vitamin B3 | 1.2 | mg | 7.5% |
| vitamin B6 | 0.121 | mg | 7.1% |
| vitamin B9 | 21 | mcg | 5.3% |
| vitamin B12 | 0.227 | mcg | 9.5% |
| vitamin C | 8.33 | mg | 9.3% |
| vitamin D | 0.603 (24 IU) | mcg | 4.0% |
| vitamin E | 0.946 | mg | 6.3% |
| vitamin K | 35.3 | mcg | 29.4% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 39 | mg | 3.9% |
| iron | 1.01 | mg | 5.6% |
| magnesium | 12.9 | mg | 3.2% |
| phosphorus | 87.4 | mg | 12.5% |
| potassium | 191 | mg | 7.3% |
| sodium | 301 | mg | 13.1% |
| zinc | 0.749 | mg | 6.8% |
| copper | 0.072 | mg | 8.0% |
| manganese | 0.17 | mg | 7.4% |
| selenium | 13 | mcg | 23.6% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 205 | mg | 29.3% | 160% |
| Isoleucine | 310 | mg | 22.1% | 129% |
| Leucine | 533 | mg | 19.5% | 109% |
| Lysine | 462 | mg | 22.0% | 120% |
| Methionine | 284 | mg | 27.0% | 154% |
| Phenylalanine | 553 | mg | 31.6% | 169% |
| Threonine | 272 | mg | 25.9% | 136% |
| Tryptophan | 80 | mg | 28.6% | 152% |
| Valine | 364 | mg | 20.0% | 114% |
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Values per 100 g
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Allergens
Recipe
See full recipeIngredients
- All-purpose flour 150 g
- Dashi, cold 180 ml
- Eggs 4 large
- Cabbage, finely shredded 400 g
- Green onions, chopped 4 (30 g)
- Tempura bits (tenkasu) 20 g
- Pickled red ginger (beni shoga), chopped 20 g
- Pork belly, thinly sliced 200 g
- Vegetable oil 2 tbsp
- Okonomiyaki sauce 6 tbsp (100 g)
- Japanese mayonnaise 3 tbsp (40 g)
- Bonito flakes (katsuobushi) 4 g
- Aonori (green seaweed flakes) 1 tsp (1 g)
Instructions
- 1
Whisk the flour and cold dashi into a smooth batter and rest it for 10 minutes.
- 2
Add the eggs, cabbage, green onions, tempura bits and pickled ginger, and fold gently until the cabbage is just coated.
- 3
Heat 1/2 tbsp of oil in a frying pan over medium heat, spread a quarter of the batter into a round about 2 cm thick and lay a quarter of the pork slices on top.
- 4
Cook for 5 minutes until the bottom is golden, flip so the pork is underneath, cover and cook for 5 minutes until the pork is crisp, then flip back and cook 2 minutes more.
- 5
Repeat with the remaining oil, batter and pork to make four pancakes.
- 6
Brush each pancake with okonomiyaki sauce and drizzle with mayonnaise.
- 7
Sprinkle with bonito flakes and aonori and serve at once.