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Crisp Panko Chicken Cutlets w/Tonkatsu Sauce - Recipe and Nutrition Facts
35

Crisp Panko Chicken Cutlets w/Tonkatsu Sauce Recipe

Crisp Panko Chicken Cutlets w/Tonkatsu Sauce has a very high-calorie, very high-carb, average-fat and very high-protein content. It is a good source of Calcium, Iron, Vitamin B6, Vitamin C, Thiamin, Riboflavin, Niacin, Folate and Pantothenic Acid.

The food contains 81.7g of carbs. The carbohydrate profile of the the food reveals it is high in complex carbs and high in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 42.2 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the average fat content makes it suitable if you're on a low-fat diet plan. It's average MUFA and low PUFA.

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It gives a good yield of Iron at 7 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has a very high density of Sodium, thus making it unsuitable for a low-sodium diet. It is also high in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also a very high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Ideally consumed as a Main Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 35, for Crisp Panko Chicken Cutlets w/Tonkatsu Sauce, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein29%
 Calories from Fat15%
 Calories from Carbs56%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin B6
  • Very high in Niacin
  • Very high in Vitamin C
  • Very high in Riboflavin
  • Very high in Thiamin

Why this is bad for you

  • Very high in Cholesterol
  • Very high in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A117.7 IU2.4%Mid 40%Average
Retinol16.1 mcg
Vitamin C11.4 mg18.9%Top 30%High
Vitamin D8.4 IU2.1%Top 30%High
Thiamin0.23 mg15.2%Top 10%Very High
Riboflavin0.23 mg13.4%Top 10%Very High
Niacin4.1 mg20.5%Top 30%High
Vitamin B60.23 mg11.4%Top 30%High
Folate37.5 mcg9.4%Top 30%High
Folic Acid15.5 mcg
Vitamin B120.23 mcg3.8%Top 30%High
Pantothenic Acid0.68 mg6.8%Top 30%High

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium49.8 mg5%Mid 40%Average
Iron1.6 mg8.8%Top 30%High
Magnesium20.7 mg5.2%Mid 40%Average
Phosphorus115.5 mg11.5%Mid 40%Average
Potassium0.23 mg0.01%Bottom 30%Low
Sodium484.2 mg20.2%Top 30%High
Zinc0.45 mg3%Mid 40%Average
Copper0 mg
Manganese0.23 mg11.4%Top 30%High
Selenium15.7 mcg22.4%Top 30%High

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate18.6 g6.2%Mid 40%Average
Dietary Fiber1.3 g5.4%Mid 40%Average
Sugars6.1 g
Glucose1.1 mg
Fructose0.9 mg
Lactose0 mg
Maltose0.2 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein9.6 g19.2%Top 30%High
Tryptophan0.2 mg
Threonine0.5 mg
Isoleucine0.5 mg
Leucine0.5 mg
Lysine0.7 mg
Methionine0.2 mg
Cystine0.2 mg
Phenylalanine0.5 mg
Tyrosine0.2 mg
Valine0.5 mg
Arginine0.7 mg
Histidine0.2 mg
Alanine0.5 mg
Aspartic Acid0.9 mg
Glutamic Acid1.8 mg
Glycine0.5 mg
Proline0 mg
Serine0.5 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat2.2 g3.4%Bottom 30%Low
Saturated Fat0.57 g2.8%Bottom 30%Low
Monounsaturated Fat0.7 g
Polyunsaturated Fat0.5 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash2 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 588 Calories from Fat 88

% Daily Value *

Total Fat 9.8 g 15.1%

Saturated Fat 2.5 g 12.5%

Trans Fat

Cholesterol 215 mg 71.7%

Sodium 2130.6 mg 88.8%

Total Carbohydrates 81.7 g 27.2%

Dietary Fiber 5.9 g23.6%

Sugars 26.8 g

Protein 42.2 g 84.4%

Vitamin A 10.4% Vitamin C 83.3%

Calcium 21.9% Iron 38.9%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/crisp-panko-chicken-cutlets-w-tonkatsu-sauce-48606 Embed Table:

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