Okonomiyaki Cabbage Pancake
Quick answer
A medium portion of Okonomiyaki Cabbage Pancake (180 g) contains 378 kcal, with 38.7 g of net carbohydrates and 17.1 g of protein. Its glycemic index is 50 (Low) for how fast it raises blood sugar, while its glycemic load per portion is 19.4 (Medium) for its actual effect.
- Carbs43.2 g45.6%
- Protein17.1 g18.1%
- Fat15.3 g36.3%
- Fibre4.5 g
Percentages of total energy (calories)
Okonomiyaki is known as the “Japanese savoury pancake” and is one of the best-loved street dishes in Osaka and Hiroshima. It is built on a large amount of finely shredded cabbage bound with a light batter of flour, egg and mountain yam, giving you fibre and the glucosinolates the cabbage family is known for. It is a complete meal with fibre, protein and starch, but its nutritional value depends heavily on the toppings, the brown sauce and the Japanese mayonnaise drizzled on top.
💡 Smart Nutritional Guidance
Consumption advice
Half a medium pancake (about 180g) is a complete, filling lunch thanks to the large volume of cabbage.
Best preparation methods
To make it healthier, use more cabbage and less flour in the batter, and go easy on the okonomiyaki sauce and mayonnaise to cut hidden salt and sugar.
Important Nutritional Note
The traditional Osaka recipe is topped with thin slices of pork belly, so if you eat halal or vegetarian, order it with shrimp, other seafood, or tofu and vegetables only.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (180 g) |
|---|---|---|
| Calories | 210 kcal | 378 kcal |
| Protein | 9.5 g | 17.1 g |
| Carbohydrate | 24 g | 43.2 g |
| Available carbohydrate | 21.5 g | 38.7 g |
| Fat | 8.5 g | 15.3 g |
| Dietary fibre | 2.5 g | 4.5 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Asian dishes with a glycemic index (33), it ranks 22 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Okonomiyaki Cabbage Pancake good for weight loss?
It can fit a balanced plan with portion control: a 180 g portion gives 378 kcal, and what matters most is your total daily intake and the rest of the meal.
How does Okonomiyaki Cabbage Pancake affect blood sugar?
Its glycemic index is 50 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 180 g portion has a glycemic load of 19.4 (Medium), so it is best combined with protein or fibre-rich vegetables.
What is the nutritional value of a typical portion of Okonomiyaki Cabbage Pancake?
A typical 180 g portion of Okonomiyaki Cabbage Pancake provides about 378 kcal, 17.1 g protein, 43.2 g carbohydrate, 15.3 g fat and 4.5 g fibre.
Is okonomiyaki suitable for people with diabetes?
Its glycemic index is low (50) because most of the pancake is cabbage and protein, which slow sugar absorption. The glycemic load of half a pancake (180g) is medium (about 19.4), so do not overdo the portion or the sweet sauces.
Is okonomiyaki good for weight loss?
It can be, if you make it at home with little oil and light sauces, because the cabbage is very filling for relatively few calories.
Does okonomiyaki contain gluten?
Yes, the classic recipe uses wheat flour. At home you can replace it with rice flour or certified gluten-free oats if you have coeliac disease.
Read also
- Prediabetes: How to Stop the Train and Lower Your HbA1cGuide
- Gestational Diabetes Guide: Normal Levels and Foods to EatGuide
References & Scientific Sources
- The glycemic index of this food is a clinically reviewed estimate by the WiBo Health medical team, not a laboratory measurement from the International GI Tables (Atkinson 2021). GI bands (low ≤ 55 · medium 56–69 · high ≥ 70) follow: ISO 26642:2010. Food products — Determination of the glycaemic index (GI) and recommendation for food classification. International Organization for Standardization; 2010. www.iso.org/standard/43633.html
- Definition of available carbohydrate and glycemic load: FAO/WHO. Carbohydrates in human nutrition: report of a joint FAO/WHO expert consultation. FAO Food and Nutrition Paper 66. Rome; 1998. www.fao.org/4/w8079e/w8079e00.htm
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.