Ochazuke has an estimated glycemic index of 58 (range 52 to 65), which is medium, and a glycemic load of 19 per serving (medium). NutriOptio estimates one serving (1 cup (approximately 240 g)) at 150 calories, with 3 g protein, 34 g carbohydrate and 1 g fat.
International cuisine · Contains Gluten · Vegetarian · Vegan. Serving: 1 cup (approximately 240 g).
| Nutrient | Per serving |
|---|---|
| Calories | 150 kcal |
| Protein | 3 g |
| Carbohydrate | 34 g |
| Fiber | 1 g |
| Sugars | 1 g |
| Added sugars | 0 g |
| Fat | 1 g |
| Saturated fat | 0 g |
| Sodium | 600 mg |
Typical ingredients: Cooked rice, green tea, dashi (Japanese soup stock), nori (seaweed), pickled vegetables, sesame seeds, wasabi (optional), salt
| Dish | GL / serving | kcal / serving |
|---|---|---|
| Chicken Parma | 18 | 450 |
| General Mills Lucky Charms | 18 | 110 |
| Kopytka | 18 | 150 |
| Open Face Sandwich | 18 | 350 |
| Placki Ziemniaczane | 18 | 200 |
NutriOptio estimates 150 calories in one serving (1 cup (approximately 240 g)) of a typical ochazuke recipe. Your recipe and portion will change this.
A serving has an estimated glycemic load of 19, which is medium (10 or under is low, 20 or over is high). Portion size and what you eat it with matter. This is general information, not medical advice.
NutriOptio grades a typical ochazuke C on Nutri-Score, where A is the best and E the lowest nutritional quality.
Your recipe is not the typical one. Photograph your plate or describe it, and NutriOptio grades your actual portion for glycemic load, Nutri-Score and processing.
Open the NutriOptio web appThese are the values the NutriOptio app gave for a typical ochazuke in October 2026. They are AI estimates and can change as the app is updated; search the dish in the app for its current estimate. Calories and nutrients are NutriOptio's AI estimate for a typical recipe and portion. The glycemic index is NutriOptio's reference value for this dish, estimated from its carbohydrate ingredients; glycemic load is computed from it and the serving's carbohydrate. Home and restaurant versions vary, sometimes a lot. General information, not medical advice.