Tonkatsu has an estimated glycemic index of 42 (range 37 to 48), which is low, and a glycemic load of 12 per serving (medium). NutriOptio estimates one serving (1 piece (approximately 150 g)) at 350 calories, with 20 g protein, 30 g carbohydrate and 20 g fat.
Japanese cuisine · Contains Gluten · Non-Vegetarian. Serving: 1 piece (approximately 150 g).
| Nutrient | Per serving |
|---|---|
| Calories | 350 kcal |
| Protein | 20 g |
| Carbohydrate | 30 g |
| Fiber | 1 g |
| Sugars | 5 g |
| Added sugars | 3 g |
| Fat | 20 g |
| Saturated fat | 5 g |
| Sodium | 800 mg |
Typical ingredients: pork loin, panko breadcrumbs, flour, egg, salt, pepper, vegetable oil, tonkatsu sauce (soy sauce, sugar, vinegar, Worcestershire sauce, ketchup, mustard)
| Dish | GL / serving | kcal / serving |
|---|---|---|
| Mochi Ice Cream | 10 | 100 |
| Green Tea Ice Cream | 9 | 140 |
| Tempura Prawns | 9 | 250 |
| Tempura | 8 | 150 |
| Calpis | 6 | 50 |
NutriOptio estimates 350 calories in one serving (1 piece (approximately 150 g)) of a typical tonkatsu recipe. Your recipe and portion will change this.
A serving has an estimated glycemic load of 12, 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 tonkatsu B 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 tonkatsu 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.
