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Tonkatsu

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Tonkatsu

Meat, poultry & eggs · 180 g serving · 32 min total

Enjoy in moderation

Miếng tonkatsu 180g ~420 kcal, 24g béo — thịt heo tẩm bột chiên, NOVA 4.

Lời khuyên: Cắt bỏ một phần vỏ bột, ăn bắp cải sống; sốt katsu ít.

671 kcal per serving

Protein 34.8 g · Carbs 15.9 g · Fat 51.2 g · Fibre 1.0 g · Sugars – g · Sodium 646.6 mg

Where the calories come from

Where the calories come fromCalories: 21% protein, 10% carbohydrate, 69% fat. 671 kcal total.671kcal / serving
  • Protein34.78 g · 21%
  • Carbohydrate15.91 g · 10%
  • Fat51.15 g · 69%

Estimated, per 180 g serving.

Daily Value at a glance

Protein70 % % Daily Value
Fibre4 % % Daily Value
Sodium28 % % Daily Value

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

Nutrition — 180 g Estimated

NutrientAmount% Daily Value
Energy670.5 kcal34%
Protein34.8 g70%
Carbohydrate15.9 g6%
of which net carbs (carbs minus fibre)14.9 g—
of which sugars0.0 g—
of which added sugars1.4 g3%
Fat51.2 g66%
of which saturated fat14.8 g74%
Fibre1.0 g4%
Sodium646.6 mg28%
Where the calories come from
Protein 21% · Carbohydrate 9% · Fat 69% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A2.7 µg RAE0%
Vitamin C0.7 mg1%
Vitamin D2.0 µg10%
Vitamin E1.7 mg11%
Vitamin K34.6 µg29%
Thiamin (B1)1.0 mg83%
Riboflavin (B2)0.5 mg38%
Niacin (B3)6.9 mg43%
Vitamin B60.4 mg24%
Folate (B9)43.0 µg11%
Vitamin B121.1 µg46%
Calcium74.0 mg6%
Iron2.9 mg16%
Magnesium38.5 mg9%
Phosphorus329.4 mg26%
Potassium511.2 mg11%
Zinc5.3 mg48%
Selenium50.0 µg91%
Copper0.2 mg22%
Manganese0.3 mg13%
Cholesterol120.1 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 180 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingSelenium: 91 %; Thiamin (B1): 83 %; Zinc: 48 %; Vitamin B12: 46 %; Niacin (B3): 43 %; Riboflavin (B2): 38 %Selenium91 %Thiamin (B1)83 %Zinc48 %Vitamin B1246 %Niacin (B3)43 %Riboflavin (B2)38 %
Health scoreHealth score 33 out of 100, rated Low.33/ 100
Low

Health score

33 / 100 · Low

Formula: protective index 43 + NOVA 4 adjustment (-10) + overall level (watch → +0) = 33, 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
Energy372.5 kcal19%
Protein19.3 g39%
Carbohydrate8.8 g3%
of which net carbs (carbs minus fibre)8.2 g—
of which sugars0.0 g—
of which added sugars0.8 g2%
Fat28.4 g36%
of which saturated fat8.2 g41%
Fibre0.6 g2%
Sodium359.2 mg16%
Where the calories come from
Protein 21% · Carbohydrate 9% · Fat 69% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A1.5 µg RAE0%
Vitamin C0.4 mg0%
Vitamin D1.1 µg6%
Vitamin E1.0 mg7%
Vitamin K19.2 µg16%
Thiamin (B1)0.5 mg42%
Riboflavin (B2)0.3 mg23%
Niacin (B3)3.8 mg24%
Vitamin B60.2 mg12%
Folate (B9)23.9 µg6%
Vitamin B120.6 µg25%
Calcium41.1 mg3%
Iron1.6 mg9%
Magnesium21.4 mg5%
Phosphorus183.0 mg15%
Potassium284.0 mg6%
Zinc3.0 mg27%
Selenium27.8 µg51%
Copper0.1 mg11%
Manganese0.2 mg9%
Cholesterol66.7 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
  • Low sugar
  • High protein

Allergens

  • gluten

Ingredients

  • Thịt heo — 133 g
  • Bột xù — 22 g
  • Xì dầu — 7 g
  • Dầu chiên — 18 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 22g
  • Có bắp cải tươi

Watch out for

  • Béo 24g, bão hòa 6g
  • Natri 580mg+sốt

Healthier swaps

Portion sizes

  • Piece — 180 g

How long to burn this off

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

671 kcal per 180 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 2 h 36 min156 min
Running (steady run, 8 MET)≈ 1 h 8 min68 min
Cycling (moderate pace, 6 MET)≈ 1 h 31 min91 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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