Tonkatsu
Tonkatsu is a savory snack rich in protein, making it a satisfying choice for those wanting a nutrient-packed treat. It contains moderate total fat with some saturated fats, alongside a modest carbohydrate content. This food provides valuable minerals like phosphorus and zinc that support overall well-being. Additionally, it offers small but beneficial amounts of vitamins including A, C, and some B vitamins, enhancing its nutritional profile.
Macro Impact
A Serving (240 g) of Tonkatsu contains 700 calories, 40 g of protein, 20 g of carbohydrates, and 35 g of fat.
Calorie Burn
How long would it take to burn off 700 calories?
- Walking3.5 mph, moderate pace124 min
- YogaModerate effort, gentle pace178 min
- SwimmingFreestyle, moderate effort92 min
- Biking12–14 mph, moderate effort67 min
- StairsStair climbing, moderate pace89 min
- Running5 mph (12 min/mile)64 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 (240 g)
Carbohydrates
- Carbohydrates20 / 313 g(6%)
- Dietary Fiber2 / 38 g(5%)
- Soluble Fiber0.5 g
- Insoluble Fiber1.5 g
- Total Sugars4 g
- Added Sugars3 / 63 g(5%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat35 / 83 g(42%)
- Saturated Fat12 / 25 g(48%)
- Trans Fat1 g
- Monounsaturated Fat14 g
- Polyunsaturated Fat8 g
- Cholesterol110 / 300 mg(37%)
- Omega-30.5 g
- Omega-67.5 g
- Omega-914 g
- Oleic Acid13 g
- Capric Acid0.1 g
- Erucic Acid0.5 g
- Lauric Acid0.2 g
- Stearic Acid3 g
- Caprylic Acid0.1 g
- Linoleic Acid7 g
- Myristic Acid1.5 g
- Palmitic Acid5 g
- Linolenic Acid0.1 g
- Eicosenoic Acid0.5 g
- Arachidonic Acid0.2 g
- Alpha-Linolenic Acid (ALA)0.5 g
- Docosahexaenoic Acid (DHA)0 g
- Gamma-Linolenic Acid (GLA)0.3 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0 g
Protein
- Protein40 / 56 g(71%)
Amino Acids
- Lysine4 g
- Serine1.7 g
- Valine2.3 g
- Alanine3 g
- Cystine0.5 g
- Cysteine0.5 g
- Proline2 g
- Taurine50 mg
- Arginine2.3 g
- Histidine1.3 g
- Threonine1.5 g
- Isoleucine2 g
- Methionine1 g
- Tryptophan0.3 g
- Glutamic Acid4.6 g
- Aspartic Acid3.3 g
- Phenylalanine2 g
- Glycine2.4 g
- Leucine3.6 g
- Tyrosine1.7 g
Vitamins
- Vitamin A70 / 900 ug(8%)
- Vitamin C10 / 90 mg(11%)
- Vitamin D2 / 15 ug(13%)
- Vitamin E2 / 15 mg(13%)
- Vitamin K30 / 120 ug(25%)
- Vitamin B60.6 / 1.3 mg(46%)
- Vitamin B121.5 / 2.4 ug(63%)
- Thiamin (B1)0.9 / 1.2 mg(75%)
- Riboflavin (B2)0.4 / 1.3 mg(31%)
- Niacin (B3)7 / 16 mg(44%)
- Folate20 / 400 ug(5%)
- Pantothenic Acid (B5)1.2 / 5 mg(24%)
- Biotin10 / 30 ug(33%)
- Choline70 / 550 mg(13%)
Minerals
- Calcium40 / 1,000 mg(4%)
- Iron2 / 8 mg(25%)
- Magnesium25 / 420 mg(6%)
- Phosphorus200 / 700 mg(29%)
- Potassium400 / 3,400 mg(12%)
- Sodium1,000 / 2,300 mg(43%)
- Zinc4 / 11 mg(36%)
- Copper0.4 / 0.9 mg(44%)
- Manganese0.3 / 2.3 mg(13%)
- Selenium35 / 55 ug(64%)
- Iodine20 / 150 ug(13%)
- Chromium5 / 35 ug(14%)
- Molybdenum10 / 45 ug(22%)
- Chloride1,500 / 2,300 mg(65%)
Other
- Water150 / 3,700 g(4%)
- Caffeine0 mg
- Alcohol0 g
Sources
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