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Tori katsu Calories
Crispy breaded chicken cutlet
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Tori katsu (150 g) has 435 calories. That works out to 290 calories per 100 g. It contains 25.5 g of carbs, 33 g of protein, 22.5 g of fat and 1.2 g of fiber. Its 13.1 mg of B3 covers 82% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Tori katsu Nutrition Facts
Selected: 1 piece (medium) · 150 g
435
KCAL / 150G
Carbs
25.5g
· 9% DV
Protein
33g
· 66% DV
Fat
22.5g
· 29% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 23% · Protein 30% · Fat 47%
Tori katsu nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 435 kcal | |
| Total fat | 22.5 g | 29% |
| Saturated fat | 4.8 g | 24% |
| Trans fat | 0.12 g | |
| Sodium | 585 mg | 25% |
| Total carbohydrate | 25.5 g | 9% |
| Fiber | 1.2 g | 4% |
| Protein | 33 g | 66% |
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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How Many Calories in 1 Medium Tori katsu?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 435 kcal |
| 1 piece (small) | 80 g | 232 kcal |
| 100 g | 100 g | 290 kcal |
| 1 piece (thin) | 120 g | 348 kcal |
| 1 serving (medium) | 150 g | 435 kcal |
| 1 piece (large) | 200 g | 580 kcal |
| 1 piece (jumbo) | 250 g | 725 kcal |
| 1 serving (large) | 250 g | 725 kcal |
Calculated from 290 calories per 100 g.
Frequently Asked Questions About Tori katsu
What is tori katsu?
Tori katsu is a Japanese chicken cutlet coated in breadcrumbs and fried until crisp. It is often made with chicken breast, sliced before serving, and paired with rice, shredded cabbage, and a savory-sweet sauce.
What is the difference between tori katsu and tonkatsu?
Tori katsu is made with chicken, while tonkatsu is made with pork. Both are breaded, fried cutlets commonly served with tonkatsu sauce, but the name tells you which meat is on the plate.
What sauce is served with tori katsu?
Tori katsu is usually served with tonkatsu sauce, a thick, tangy-sweet Japanese condiment. It is also good with Japanese curry or a simple squeeze of lemon, though those change the more classic flavor.
How do you make tori katsu crispy?
For crisp tori katsu, pat the chicken dry and coat it evenly in flour, beaten egg, and panko. Fry in hot oil without crowding the pan, then let the cutlet drain on a wire rack rather than a flat plate.
Is tori katsu the same as chicken schnitzel?
No, tori katsu and chicken schnitzel are similar breaded cutlets, but they belong to different cooking traditions. Tori katsu is Japanese and is typically coated with panko and served with tonkatsu sauce, rice, or cabbage.
What do you eat with tori katsu?
Tori katsu is commonly served with steamed Japanese rice, finely shredded cabbage, and tonkatsu sauce. Japanese curry is another popular pairing, while miso soup and pickles can round out a traditional-style meal.
Can you make tori katsu in an air fryer?
Yes, you can make tori katsu in an air fryer, although its coating may be less evenly crisp than deep-fried katsu. Lightly oil the panko coating, leave space around each piece, and turn the chicken during cooking.
Can you use regular breadcrumbs instead of panko for tori katsu?
Yes, regular breadcrumbs work for tori katsu, but the coating will usually be denser and less flaky. Panko’s larger, airy crumbs are what give the dish its characteristic crunchy texture.
How do you reheat leftover tori katsu without making it soggy?
Reheat leftover tori katsu in an oven or air fryer to help restore its crunchy coating. A microwave warms it quickly but tends to soften the breading; heat the chicken until it is hot all the way through.
Can you freeze cooked tori katsu?
Yes, cooked tori katsu can be frozen, though its coating may lose some crispness after thawing. Freeze the pieces separately before packing them together, thaw in the refrigerator, and reheat in an oven or air fryer.
Tori katsu Vitamins & Minerals
Vitamins
B3
13.05mg · 82% DV
B6
0.65mg · 38% DV
Biotin
7.65µg · 26% DV
B5
1.17mg · 23% DV
Minerals
Selenium
41µg · 75% DV
Phosphorus
330mg · 47% DV
Sodium
585mg · 25% DV
Manganese
0.48mg · 21% DV
Potassium ⭐
420mg · 12% DV
Tori katsu Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tori katsu
To burn the 435 calories in 1 piece (medium) (150 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.
What is Tori katsu?
Tori katsu is a Japanese chicken cutlet: chicken is flattened, coated in flour, egg and breadcrumbs—often airy panko—and fried until crisp. It belongs to yoshoku, Japan’s tradition of Western-influenced dishes, and is usually sliced before serving. Unlike tonkatsu, which is made with pork, this version uses chicken.
In Japan it is commonly served with shredded cabbage, rice and a tangy katsu sauce; it may also be served over curry. Its crisp coating and tender centre make it a filling main, with 22 g of protein per 100 g. For a less oily meal, bake or air-fry the cutlet and pair it with plenty of vegetables.
How Nutritious Is Tori katsu?
Nutrient density
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.
Satiety score
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.
Is Tori katsu 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 Tori katsu Contain Allergens?
Contains these allergens:
Which Diets Is Tori katsu Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Tori katsu Fat Profile
SATURATED
4.8g
MONOUNSATURATED
9.75g
POLYUNSATURATED
4.65g
Omega 6:3 ratio 36.3:1
Above the ideal 4:1 (36.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.