Okonomiyaki
Okonomiyaki provides a satisfying source of protein that supports muscle maintenance. Its balanced blend of carbohydrates and fats includes some saturated fats, offering a rich flavor profile. The dish is notable for vitamins such as vitamin K and folate, which contribute to overall wellness. Additionally, minerals like potassium and calcium help support bone health and muscle function.
Macro Impact
A Serving (250 g) of Okonomiyaki contains 570 calories, 20 g of protein, 50 g of carbohydrates, and 32 g of fat.
Calorie Burn
How long would it take to burn off 570 calories?
- Walking3.5 mph, moderate pace101 min
- YogaModerate effort, gentle pace145 min
- SwimmingFreestyle, moderate effort75 min
- Biking12–14 mph, moderate effort54 min
- StairsStair climbing, moderate pace72 min
- Running5 mph (12 min/mile)52 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (250 g)
Carbohydrates
- Carbohydrates50 / 313 g(16%)
- Dietary Fiber3.8 / 38 g(10%)
- Soluble Fiber1.3 g
- Insoluble Fiber2.5 g
- Total Sugars10 g
- Added Sugars5 / 63 g(8%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat32 / 83 g(39%)
- Saturated Fat9 / 25 g(36%)
- Trans Fat0.5 g
- Monounsaturated Fat13 g
- Polyunsaturated Fat10 g
- Cholesterol180 / 300 mg(60%)
- Omega-30.2 g
- Omega-66.5 g
- Omega-913 g
- Oleic Acid12 g
- Capric Acid0.2 g
- Erucic Acid0.2 g
- Lauric Acid0.8 g
- Stearic Acid2 g
- Caprylic Acid0.2 g
- Linoleic Acid6 g
- Myristic Acid1.5 g
- Palmitic Acid4 g
- Linolenic Acid0.3 g
- Eicosenoic Acid0.8 g
- Arachidonic Acid0.1 g
- Alpha-Linolenic Acid (ALA)0.2 g
- Docosahexaenoic Acid (DHA)0.1 g
- Gamma-Linolenic Acid (GLA)0.3 g
- Docosapentaenoic Acid (DPA)0.05 g
- Eicosapentaenoic Acid (EPA)0.1 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.1 g
Protein
- Protein20 / 56 g(36%)
Amino Acids
- Lysine1.6 g
- Serine0.88 g
- Valine1.2 g
- Alanine1.4 g
- Cystine0.18 g
- Cysteine0.18 g
- Proline1.1 g
- Taurine50 mg
- Arginine1.4 g
- Histidine0.53 g
- Threonine1.1 g
- Isoleucine1.1 g
- Methionine0.53 g
- Tryptophan0.18 g
- Glutamic Acid2.6 g
- Aspartic Acid1.8 g
- Phenylalanine1.1 g
- Glycine0.88 g
- Leucine1.8 g
- Tyrosine0.7 g
Vitamins
- Vitamin A150 / 900 ug(17%)
- Vitamin C10 / 90 mg(11%)
- Vitamin D0.5 / 15 ug(3%)
- Vitamin E1.2 / 15 mg(8%)
- Vitamin K60 / 120 ug(50%)
- Vitamin B60.3 / 1.3 mg(23%)
- Vitamin B121.5 / 2.4 ug(63%)
- Thiamin (B1)0.25 / 1.2 mg(21%)
- Riboflavin (B2)0.3 / 1.3 mg(23%)
- Niacin (B3)3 / 16 mg(19%)
- Folate50 / 400 ug(13%)
- Pantothenic Acid (B5)0.7 / 5 mg(14%)
- Biotin10 / 30 ug(33%)
- Choline150 / 550 mg(27%)
Minerals
- Calcium100 / 1,000 mg(10%)
- Iron2.5 / 8 mg(31%)
- Magnesium20 / 420 mg(5%)
- Phosphorus200 / 700 mg(29%)
- Potassium300 / 3,400 mg(9%)
- Sodium1,200 / 2,300 mg(52%)
- Zinc2.5 / 11 mg(23%)
- Copper0.2 / 0.9 mg(22%)
- Manganese0.5 / 2.3 mg(22%)
- Selenium30 / 55 ug(55%)
- Iodine20 / 150 ug(13%)
- Chromium5 / 35 ug(14%)
- Molybdenum10 / 45 ug(22%)
- Chloride150 / 2,300 mg(7%)
Other
- Water150 / 3,700 g(4%)
- Caffeine0 mg
- Alcohol0 g
Sources
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