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Japanese katsu sandwich

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Japanese katsu sandwich

Also known as: Katsu sando · Bread & bakery · 200 g serving · 32 min total

Enjoy in moderation

Ổ katsu sando 200g ~420 kcal, natri 680mg.

Lời khuyên: 1/2 ổ, salad; ít sốt tonkatsu.

563 kcal per serving

Protein 20.0 g · Carbs 42.0 g · Fat 35.0 g · Fibre 2.8 g · Sugars – g · Sodium 1,725.6 mg

Where the calories come from

Where the calories come fromCalories: 14% protein, 30% carbohydrate, 56% fat. 563 kcal total.563kcal / serving
  • Protein19.98 g · 14%
  • Carbohydrate42.03 g · 30%
  • Fat35.03 g · 56%

Estimated, per 200 g serving.

Daily Value at a glance

Protein40 % % Daily Value
Fibre10 % % Daily Value
Sodium75 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 200 g Estimated

NutrientAmount% Daily Value
Energy562.4 kcal28%
Protein20.0 g40%
Carbohydrate42.0 g15%
of which net carbs (carbs minus fibre)39.2 g—
of which sugars0.0 g—
of which added sugars6.7 g13%
Fat35.0 g45%
of which saturated fat8.2 g41%
Fibre2.8 g10%
Sodium1,725.6 mg75%
Where the calories come from
Protein 14% · Carbohydrate 30% · Fat 56% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A5.5 µg RAE1%
Vitamin C13.5 mg15%
Vitamin D0.8 µg4%
Vitamin E2.1 mg14%
Vitamin K74.4 µg62%
Thiamin (B1)0.5 mg42%
Riboflavin (B2)0.3 mg23%
Niacin (B3)4.2 mg26%
Vitamin B60.2 mg12%
Folate (B9)37.8 µg9%
Vitamin B120.4 µg17%
Calcium99.6 mg8%
Iron2.1 mg12%
Magnesium41.4 mg10%
Phosphorus210.0 mg17%
Potassium396.0 mg8%
Zinc2.7 mg25%
Selenium33.8 µg61%
Copper0.2 mg22%
Manganese0.5 mg22%
Iodine60.0 µg40%
Cholesterol46.8 mg—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Top vitamins & minerals

% Daily Value per 200 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingVitamin K: 62 %; Selenium: 61 %; Thiamin (B1): 42 %; Iodine: 40 %; Niacin (B3): 26 %; Zinc: 25 %Vitamin K62 %Selenium61 %Thiamin (B1)42 %Iodine40 %Niacin (B3)26 %Zinc25 %
Health scoreHealth score 35 out of 100, rated Low.35/ 100
Low

Health score

35 / 100 · Low

Formula: protective index 45 + NOVA 4 adjustment (-10) + overall level (watch → +0) = 35, clamped to 1–100.

A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.

Glycaemic index: High GI. Raises blood sugar quickly — best in smaller portions. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy281.2 kcal14%
Protein10.0 g20%
Carbohydrate21.0 g8%
of which net carbs (carbs minus fibre)19.6 g—
of which sugars0.0 g—
of which added sugars3.3 g7%
Fat17.5 g22%
of which saturated fat4.1 g21%
Fibre1.4 g5%
Sodium862.8 mg38%
Where the calories come from
Protein 14% · Carbohydrate 30% · Fat 56% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A2.8 µg RAE0%
Vitamin C6.8 mg8%
Vitamin D0.4 µg2%
Vitamin E1.1 mg7%
Vitamin K37.2 µg31%
Thiamin (B1)0.3 mg25%
Riboflavin (B2)0.1 mg8%
Niacin (B3)2.1 mg13%
Vitamin B60.1 mg6%
Folate (B9)18.9 µg5%
Vitamin B120.2 µg8%
Calcium49.8 mg4%
Iron1.0 mg6%
Magnesium20.7 mg5%
Phosphorus105.0 mg8%
Potassium198.0 mg4%
Zinc1.4 mg13%
Selenium16.9 µg31%
Copper0.1 mg11%
Manganese0.3 mg13%
Iodine30.0 µg20%
Cholesterol23.4 mg—

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Suitable for

  • Dairy-free

Allergens

  • gluten

Ingredients

  • Bánh mì/đế bột mì — 68 g
  • Thịt heo — 52 g
  • Bắp cải — 34 g
  • Dầu chiên — 14 g
  • Tương cà — 12 g
  • Xì dầu — 8 g
  • Muối — 2 g
  • Dầu/mỡ — 6 g
  • Vụn bánh mì — 4 g

How it is made

stir-fry · Prep 20 min · Cook 12 min

Xào/áp chảo 180–220°C. NOVA 4: qua xử lý công nghiệp (đường ẩn, muối, phụ gia).

Good to know

What is good

  • Đạm 18g
  • Calo 420

Watch out for

  • Natri 680mg
  • Béo 18g chiên

Healthier swaps

Portion sizes

  • Piece — 200 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

562 kcal per 200 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 2 h 11 min131 min
Running (steady run, 8 MET)≈ 57 min57 min
Cycling (moderate pace, 6 MET)≈ 1 h 17 min77 min

Using the default 70 kg — sign in and set your weight for numbers based on your body.

Estimates only, from standard MET values (walking 3.5, running 8, cycling 6). Actual energy burned varies with speed, terrain and fitness. Not medical advice.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-09-04 · Verified by rule-engine-v2 · Basis: estimated-serve

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