Okonomiyaki calories and nutrition facts
Okonomiyaki: 165 kcal per 100 g, protein 5.2 g, fat 9.6 g, carbs 13.3 g. 1 piece (250 g): 411 kcal.
Okonomiyaki, Japan’s savory pancake, is a batter of flour, egg and shredded cabbage cooked on a griddle with pork belly, squid or shrimp, then painted with a sweet brown sauce and mayonnaise and topped with bonito flakes and seaweed. One 250 g pancake has about 411 kcal. Osaka style mixes everything into the batter, while the Hiroshima version is layered with noodles.
- Source of protein
- High in vitamin K
- Source of vitamin C
- Protein 13%
- Fat 54%
- Carbs 33%
In everyday portions
- 1 piece ≈ 250 g 411 kcal P 13 · F 23.9 · C 33.4 g
- 100 kcal is 60 g this much of it gives 100 kcal
- 20 g of protein is 385 g this much to eat for 20 g of protein
- Energy density Medium 1.6 kcal per gram: the lower it is, the more food you get for the same calories
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011). What the % means
Energy and macros
- Energy 165 kcal 688 kJ 8%
- Protein 5.2 g 10%
- Fat 9.6 g 14%
- Carbs available, without fibre 13.3 g 5%
- Fibre 1.5 g
- Salt 0.96 g 16%
Where the calories come from
- Protein 13%
- Fat 54%
- Carbs 33%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 28.7 µg 4%
- Vitamin D 0.363 µg 7%
- Vitamin E 1.3 mg 11%
- Vitamin K 37.8 µg 50%
- Vitamin C 14.9 mg 19%
- Vitamin B1 thiamin 0.105 mg 10%
- Vitamin B2 riboflavin 0.102 mg 7%
- Vitamin B3 niacin 0.754 mg 5%
- Vitamin B5 pantothenic acid 0.446 mg 7%
- Vitamin B6 0.107 mg 8%
- Folate B9 27.5 µg 14%
- Vitamin B12 0.199 µg 8%
- Choline no data
Minerals
- Potassium 155 mg 8%
- Calcium 36.7 mg 5%
- Phosphorus 101 mg 14%
- Magnesium 13.8 mg 4%
- Iron 0.711 mg 5%
- Zinc 0.532 mg 5%
- Copper 0.049 mg 5%
- Manganese 0.215 mg 11%
- Selenium 7.2 µg 13%
- Iodine no data
- Sodium 382 mg 16%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- High in vitamin K
- Source of vitamin C
Dishes
Among dishes
The category in the 17 Fit catalog: 699 foods. Compared per 100 g.
- 91% More vitamin K than 91% of dishes.
- 93% More vitamin C than 93% of dishes.
Similar in composition
The foods with the nearest calories and macros.
- Spanish tortilla 165 kcal
- Tamales 174 kcal
- Spaghetti carbonara 164 kcal
- Taco salad 179 kcal
- Yakisoba 161 kcal
- Pasta bake 179 kcal
More in Dishes
- Hot dog 260 kcal
- Waffles 290 kcal
- Shawarma 215 kcal
- Potato pancakes 196 kcal
- Clear broth 6 kcal
- Pea and ham soup 80 kcal
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Where these numbers come from
Worked out from a recipe of 8 ingredients, with data from the Standard Tables of Food Composition in Japan (MEXT), USDA FoodData Central (SR Legacy, USA).
Carbs are available carbohydrates, without fibre, as on EU labels.