Tonkatsu
Moderate nutritional value
Japanese pork loin cutlet coated in panko and deep-fried.
Tonkatsu is a Japanese pork loin cutlet dusted with flour, dipped in egg, coated in panko breadcrumbs and deep-fried, then sliced and served with a thick, sweet tonkatsu sauce. One 175 g cutlet without sauce has about 545 kcal and 37 g of protein, but also 37 g of fat, about 40% of it absorbed frying oil. The usual pile of shredded raw cabbage adds very few calories; a 150 g bowl of rice adds about 245 kcal.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 21g | 37.5% |
| Fat | 21g | 30.0% |
| Carbs | 9.6g | 3.2% |
| Simple Sugars | 3.36g | Estimate |
| Complex Carbs | 5.74g | Estimate |
| Fiber | 0.5g | 2.0% |
| Water | 47g | 1.9% |
| Calories | 311 | 13.8% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 5.3 | g | 26.5% |
| Monounsaturated | 7.07 | g | 28.3% |
| Polyunsaturated | 7.01 | g | 53.9% |
| Omega-3 | 2.103 | g | Estimate |
| DHA | 6 | mg | 0.7% |
| Omega-6 | 4.907 | g | Estimate |
| Trans | 0.07 | g | 3.5% |
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 | 0.82 | mg |
| Vitamin E | 1.08 | mg |
| Selenium | 33.1 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 15.9 | mcg | 1.8% |
| vitamin B1 | 0.565 | mg | 47.1% |
| vitamin B2 | 0.22 | mg | 16.9% |
| vitamin B3 | 3.4 | mg | 21.3% |
| vitamin B6 | 0.303 | mg | 17.8% |
| vitamin B9 | 7.15 | mcg | 1.8% |
| vitamin B12 | 0.428 | mcg | 17.8% |
| vitamin C | 0.817 | mg | 0.9% |
| vitamin D | 0.531 (21 IU) | mcg | 3.5% |
| vitamin E | 1.08 | mg | 7.2% |
| vitamin K | 16.6 | mcg | 13.8% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 32.9 | mg | 3.3% |
| iron | 1.13 | mg | 6.3% |
| magnesium | 23.2 | mg | 5.8% |
| phosphorus | 193 | mg | 27.6% |
| potassium | 338 | mg | 13.0% |
| sodium | 403 | mg | 17.5% |
| zinc | 1.65 | mg | 15.0% |
| copper | 0.093 | mg | 10.3% |
| manganese | 0.117 | mg | 5.1% |
| selenium | 33.1 | mcg | 60.2% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 766 | mg | 109.4% | 205% |
| Isoleucine | 961 | mg | 68.6% | 137% |
| Leucine | 1659 | mg | 60.8% | 117% |
| Lysine | 1735 | mg | 82.6% | 155% |
| Methionine | 828 | mg | 78.9% | 154% |
| Phenylalanine | 1586 | mg | 90.6% | 166% |
| Threonine | 916 | mg | 87.2% | 157% |
| Tryptophan | 259 | mg | 92.5% | 168% |
| Valine | 1129 | mg | 62.0% | 121% |
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Values per 100 g
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Recipe
See full recipeIngredients
- Boneless pork loin chops, 1.5 cm thick 4 (600 g)
- Salt 1/2 tsp
- Black pepper to taste
- All-purpose flour 40 g
- Eggs 2
- Panko breadcrumbs 100 g
- Vegetable oil, for deep-frying 1 L
- Green cabbage, finely shredded to serve
- Tonkatsu sauce to serve
Instructions
- 1
Cut a few shallow slits through the fat edge of each chop so it does not curl, flatten the meat lightly to an even thickness and season both sides with salt and pepper.
- 2
Put the flour, the beaten eggs and the panko in three shallow dishes.
- 3
Dust each chop with flour and shake off the excess, dip it in the egg, then press it firmly into the panko on both sides.
- 4
Heat the oil in a deep pan to 170C.
- 5
Fry 2 cutlets at a time for 5-6 minutes, turning once, until deep golden and the center of the meat reaches 63C.
- 6
Drain the cutlets on a rack for 3 minutes, then cut them into 2 cm strips.
- 7
Serve with the shredded cabbage and tonkatsu sauce.