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Tonkatsu (pork cutlet): Calorie Count & Nutritional Breakdown

Tonkatsu (pork cutlet) contains 275 kcal per 100g, with 16.0g of protein, 15.0g of carbohydrates, and 17.5g of fat. It is high in protein.

  • Contains: Eggs, Gluten, Soy
  • Key Micronutrients (per 100g): Iron 0.60mg, Calcium 6.0mg, Vitamin C 0.5mg
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UK nutrition data · FSA traffic lights · Reference Intakes

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Nutritional Overview

Tonkatsu (pork cutlet) is a protein-rich food commonly used in main meals across many cuisines. Per 100g serving, it provides 275 kcal of energy, 16.0g of protein, 15.0g of carbohydrates, and 17.5g of fat.

It is a good source of protein, providing 16.0g per 100g (around 23% of its energy), approximately 32% of the UK Reference Nutrient Intake of 50g per day. Under UK/EU nutrition-claim rules, that meets the "high protein" threshold of at least 20% of energy from protein. Protein plays a key role in muscle repair, immune function, and keeping you feeling full for longer.

Under UK FSA traffic-light labelling, this food is classified as high in fat with 17.5g per 100g (4.5g of which is saturated). The NHS recommends that fat makes up no more than 35% of daily energy intake. Portion awareness is advisable when including it regularly.

With only 2.0g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet. Tonkatsu (pork cutlet) fits your daily goal at 275 kcal per 100g. Our balanced meal calculator shows you exactly that the moment you log it.

Frequently Asked Questions

How many calories are in Tonkatsu (pork cutlet)?

Tonkatsu (pork cutlet) contains 275 kcal per 100g, which is approximately 14% of the recommended daily intake of 2,000 kcal for an average adult.

Is Tonkatsu (pork cutlet) high in protein?

Yes, Tonkatsu (pork cutlet) provides 16.0g of protein per 100g (around 23% of its energy), meeting the UK/EU "high protein" nutrition-claim threshold of at least 20% of energy from protein. The UK Reference Nutrient Intake for protein is around 50g per day for adults. A 100g serving of Tonkatsu (pork cutlet) provides 32% of this.

Is Tonkatsu (pork cutlet) high in fat?

Yes, according to FSA traffic-light guidelines, Tonkatsu (pork cutlet) is classified as high in fat with 17.5g per 100g (the threshold is 17.5g). Of this, 4.5g is saturated fat.

Is Tonkatsu (pork cutlet) low in sugar?

Yes, Tonkatsu (pork cutlet) has only 2.0g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Does Tonkatsu (pork cutlet) contain any allergens?

Yes, Tonkatsu (pork cutlet) contains the following allergens: eggs, gluten, soy. Under UK food labelling regulations, these must be clearly declared. Always check the product label if you have food allergies or intolerances.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. Food Standards Agency (FSA) — UK food labelling regulations and traffic-light nutrition guidelines

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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