How healthy is chicken katsu curry?
Is chicken katsu curry healthy? Yes, in moderate portions. Chicken katsu curry scores 37/100 on the HowHealthyIs Score: 100 g provides 141 kcal, 7 g protein and 56 µg vitamin A. Katsu curry is breaded, fried chicken cutlet with a mild Japanese curry sauce of onion, carrot and potato over rice: a large, high-protein plate where the frying oil and roux add much of the fat. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Chicken katsu curry ranks higher than 37% of them.
Counts in favor (% daily value per 100 kcal)
- Protein10%
- Vitamin A4%
- Vitamin E3%
- Magnesium3%
- Iron3%
- Potassium3%
- Fiber3%
- Vitamin C1%
- Calcium1%
Counts against
- Saturated fat4%
- Added sugars0%
- Sodium5%
Raw NRF9.3: 31 minus 10 = 21. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in chicken katsu curry?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 141 kcal | 776 kcal | |
| Protein | 7 g | 38 g | 77% |
| Carbohydrates | 18 g | 101 g | 37% |
| Fiber | 1 g | 5.6 g | 20% |
| Sugars | 1.3 g | 7 g | |
| Added sugars | 0.3 g | 1.8 g | 4% |
| Fat | 4.2 g | 23 g | 30% |
| Saturated fat | 1.1 g | 5.8 g | 29% |
| Omega-3 fats | 0.2 g | 1.2 g | |
| Vitamins | |||
| Vitamin A | 56 µg | 305 µg | 34% |
| Vitamin C | 1.9 mg | 10 mg | 11% |
| Vitamin D | <0.1 µg | 0.2 µg | 1% |
| Vitamin E | 0.7 mg | 3.9 mg | 26% |
| Vitamin K | 3.2 µg | 17 µg | 15% |
| Vitamin B12 | <0.1 µg | 0.4 µg | 18% |
| Folate | 21 µg | 117 µg | 29% |
| Minerals | |||
| Calcium | 18 mg | 100 mg | 8% |
| Iron | 0.7 mg | 3.8 mg | 21% |
| Potassium | 171 mg | 942 mg | 20% |
| Magnesium | 17 mg | 94 mg | 22% |
| Zinc | 0.5 mg | 2.6 mg | 24% |
| Sodium | 176 mg | 968 mg | 42% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard chicken katsu curry?
We estimate chicken katsu curry from this standard recipe (serves 4, about 2400 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Modeled with a homemade butter and flour roux; boxed roux blocks contain more fat. Frying oil uptake is an estimate.
| Ingredient | Amount |
|---|---|
| Chicken breasts | 500 g |
| Flour for coating | 30 g |
| 1 egg for coating | 50 g |
| Panko breadcrumbs | 80 g |
| Oil absorbed in frying | 50 g |
| 2 onions | 200 g |
| 1 large carrot | 120 g |
| 2 potatoes | 250 g |
| Butter for the roux | 30 g |
| Flour for the roux | 30 g |
| Curry powder | 12 g |
| Soy sauce | 15 g |
| Sugar | 8 g |
| Salt | 6 g |
| Water for the curry sauce | 700 g |
| Short-grain rice | 320 g |
| Water absorbed by the rice | 450 g |
Why is chicken katsu curry good for you?
- 38 g protein in 1 plate, 77% of the daily value. Protein contributes to the maintenance of muscle mass.
- 305 µg vitamin A in 1 plate, 34% of the daily value. Vitamin A contributes to the maintenance of normal vision.
- 117 µg folate in 1 plate, 29% of the daily value. Folate contributes to normal blood formation.
Good ways to use it
- A hearty dinner after a long day
- Baking the cutlet instead of frying for a lighter version
What should you watch out for?
- Store-bought curry roux blocks are high in saturated fat and salt.
- Restaurant portions of rice and sauce are often very large.
What can you eat instead of chicken katsu curry?
Foods you can use the same way with a higher HowHealthyIs Score.
How does chicken katsu curry compare?
- Chicken katsu curry vs chicken teriyaki with rice
- Chicken katsu curry vs spaghetti bolognese
- Chicken katsu curry vs chicken shawarma wrap
- Chicken katsu curry vs chicken enchiladas
- Chicken katsu curry vs eggplant parmigiana
- Chicken katsu curry vs lomo saltado
- Chicken katsu curry vs samosa
- Chicken katsu curry vs simit
- Compare with any food