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Protein-rich sandwich with breaded fried beef cutlet
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (whole) of Beef katsu sando (220 g) has 594 calories. That works out to 270 calories per 100 g. It contains 50.8 g of carbs, 32.6 g of protein, 29 g of fat and 3.3 g of fiber. Its 48.4 µg of Selenium covers 88% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (whole) · 220 g
594
KCAL / 220G
Carbs
50.8g
· 18% DV
Protein
32.6g
· 65% DV
Fat
29g
· 37% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 22% · Fat 44%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 594 kcal | |
| Total fat | 29 g | 37% |
| Saturated fat | 7.59 g | 38% |
| Trans fat | 0.26 g | |
| Sodium | 1067 mg | 46% |
| Total carbohydrate | 50.8 g | 18% |
| Fiber | 3.3 g | 12% |
| Protein | 32.6 g | 65% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (whole) | 220 g | 594 kcal |
| 1 piece (mini) | 90 g | 243 kcal |
| 100 g | 100 g | 270 kcal |
| 1 serving (half) | 110 g | 297 kcal |
| 1 serving (small) | 160 g | 432 kcal |
| 1 serving (large) | 280 g | 756 kcal |
| 1 serving (extra large) | 350 g | 945 kcal |
| 2 serving (double) | 440 g | 1188 kcal |
Calculated from 270 calories per 100 g.
A beef katsu sando is a Japanese sandwich filled with a breaded, fried beef cutlet, usually between soft milk bread. It is commonly dressed with tangy katsu sauce and may include finely shredded cabbage.
To make a beef katsu sando, coat a tenderized beef cutlet in flour, egg, and panko, then fry until crisp and cooked through. Rest it briefly, spread sauce on soft bread, and assemble just before serving.
Tender, quick-cooking cuts such as sirloin or tenderloin work well in a beef katsu sando. Pound the beef to an even thickness so it cooks evenly and fits neatly into the sandwich without making the bread difficult to bite.
A beef katsu sando is traditionally made with shokupan, a soft Japanese milk bread with a fine crumb. Soft white sandwich bread is a practical substitute; its tender texture lets the crisp cutlet and sauce stand out.
Tonkatsu sauce is the classic choice for a beef katsu sando; it is savory, tangy, and slightly sweet. If you cannot find it, mix Worcestershire sauce with ketchup for a quick substitute and spread it lightly to avoid soggy bread.
No. Gyukatsu is a breaded and fried beef cutlet usually served as a plated dish, while a beef katsu sando puts the cutlet inside a sandwich. The beef preparation is similar, but the serving style differs.
You can prepare the cutlet ahead, but a fully assembled beef katsu sando is best eaten soon after making because the bread and panko soften. Store the cutlet separately in the refrigerator, then reheat it and assemble the sandwich shortly before serving.
For a crisp beef katsu sando, let the fried cutlet rest briefly so excess oil can drain before assembly. Keep cabbage dry, use only a thin layer of sauce, and avoid wrapping the sandwich while the cutlet is still steaming.
Freezing an assembled beef katsu sando is not ideal because thawing makes the bread damp and the panko soft. Freeze the cooked cutlet separately instead, then reheat it until hot and crisp before adding fresh bread and sauce.
Serve a beef katsu sando with crisp pickles, a light cabbage salad, or a simple soup. These sides balance the rich fried cutlet without competing with its katsu sauce; Japanese green tea is also a common pairing.
Vitamins
B12
2.09µg · 87% DV
B3
10.56mg · 66% DV
B1
0.4mg · 33% DV
B6
0.55mg · 32% DV
Minerals
Selenium
48µg · 87% DV
Zinc
6.93mg · 63% DV
Phosphorus
370mg · 53% DV
Sodium
1067mg · 46% DV
Potassium ⭐
539mg · 16% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 594 calories in 1 serving (whole) (220 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Beef katsu sando is the beef version of a Japanese katsu sandwich: a breaded, fried beef cutlet tucked between soft slices of bread. It is often served with a sweet-savoury katsu sauce and shredded cabbage, and is a familiar café or grab-and-go sandwich in Japan.
The crisp coating contrasts with tender beef and pillowy bread. Outside Japan, it makes a substantial lunch or an easy dinner, especially with a fresh salad or pickles alongside. It provides a good amount of protein, though the fried cutlet and bread make it filling. For a lighter version, bake the cutlet with a little oil and keep the sauce modest.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
7.59g
MONOUNSATURATED
11.77g
POLYUNSATURATED
5.61g
Omega 6:3 ratio 23.5:1
Above the ideal 4:1 (23.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.