Chicken Katsu
Chicken fillet coated in Japanese panko breadcrumbs and fried to a perfect golden crunch. Katsu offers irresistible crunch and lean protein, but the breadcrumb coating and absorbed frying oil raise its glycemic load and calories (≈55) compared with ordinary grilled chicken.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Katsu is traditionally served with a mound of finely shredded white cabbage, so never skip it! Eat all the cabbage first with a squeeze of lemon; its fibre helps limit the absorption of frying fat and coating starch.
Best preparation methods
Make a light golden katsu at home in an air fryer with a light spray of olive oil, for the same Japanese crunch with about half the absorbed fat and calories.
Important Nutritional Note
The accompanying tonkatsu sauce is sweet and very similar to barbecue sauce; keep a little on the side for light dipping rather than pouring it all over the crispy chicken.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 320 kcal | 480 kcal |
| Protein | 22 g | 33 g |
| Carbohydrate | 28 g | 42 g |
| Available carbohydrate | 26 g | 39 g |
| Fat | 14 g | 21 g |
| Dietary fibre | 2 g | 3 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Asian dishes with a glycemic index (14), it ranks 12 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Chicken Katsu good for weight loss?
It can fit a balanced plan with portion control: a 150 g portion gives 480 kcal, and what matters most is your total daily intake and the rest of the meal.
How does Chicken Katsu affect blood sugar?
Its glycemic index is 55 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 150 g portion has a glycemic load of 21.4 (High), so it is best to reduce or split the portion and combine it with protein and fibre.
What is the nutritional value of a typical portion of Chicken Katsu?
A typical 150 g portion of Chicken Katsu provides about 480 kcal, 33 g protein, 42 g carbohydrate, 21 g fat and 3 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.