1 piece (medium) of Okonomiyaki (180 g) has 328 calories. That works out to 182 calories per 100 g. It contains 33.1 g of carbs, 12.8 g of protein, 15.5 g of fat and 3.8 g of fiber. Its 57.6 µg of Vitamin K covers 48% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.

Okonomiyaki Nutrition Facts

Selected: 100 g

182

KCAL / 100G

Carbs

18.4g

· 7% DV

Protein

7.1g

· 14% DV

Fat

8.6g

· 11% DV

Fiber

2.1g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 41% · Protein 16% · Fat 43%

Okonomiyaki Vitamins & Minerals

Vitamins

Vitamin K

32µg · 27% DV

Biotin

5µg · 17% DV

Vitamin C

11.2mg · 12% DV

1.4mg · 9% DV

Minerals

Selenium

12µg · 22% DV

Sodium

410mg · 18% DV

Phosphorus

96mg · 14% DV

Zinc

1mg · 9% DV

How Nutritious Is Okonomiyaki?

Nutrient density

Medium

49/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

43/ 100

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.

Okonomiyaki Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Okonomiyaki

To burn the 182 calories in 100 g:

🚶

45min

Walking (5 km/h)

🏃

19min

Running (8 km/h)

🚴

25min

Cycling

🏊

21min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Okonomiyaki Processed?

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.

Does Okonomiyaki Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs yes

Peanuts free

Tree nuts free

Fish yes

Soy yes

Sesame free

Which Diets Is Okonomiyaki Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Okonomiyaki Fat Profile

SATURATED

1.8g

MONOUNSATURATED

3.1g

POLYUNSATURATED

1.7g

⚖️

Omega 6:3 ratio 29:1

Above the ideal 4:1 (29:1).

Compare Okonomiyaki

🥞vs🧴

Okonomiyaki vs Hawthorn Vinegar164 kcal more per 100 g

→🥞vs🌯

Okonomiyaki vs Tantuni28 kcal fewer per 100 g

→🥞vs🌯

Okonomiyaki vs Chicken Wrap13 kcal fewer per 100 g

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Okonomiyaki vs Protein Bar168 kcal fewer per 100 g

→

Foods Similar to Okonomiyaki

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Okonomiyaki

How many calories are in okonomiyaki?

Okonomiyaki contains 182 calories per 100 g. The same amount provides 7.1 g of protein, 18.4 g of carbohydrates, and 8.6 g of fat.

Is okonomiyaki suitable for a Mediterranean diet?

Okonomiyaki is listed as compatible with Mediterranean, omnivore, pescatarian, and flexitarian diets. It is a processed food and contains gluten, eggs, fish, and soy.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026