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Rice / Wheat / Staple Foods

Monjayaki Calories and Quick Look At Nutrition Facts

Calories in Monjayaki94Cal 100g
510 Cal 542.7g(1 serving)
Diet Friendliness
Appetite Satisfaction
Nutritional Value
Noteworthy NutrientsVitamin K,Molybdenum

Monjayaki is another treat from the East, originating from the fast food districts of Tokyo. There's no universal recipe for Monjayaki to speak of, as most restaurants add their own flavors to the dish, but we can still say that this is one of the few healthy fast food choices to go for.

Just what is this dish? It's a pan fried vegetable based platter, with some lean meat added to the mix, with a consistency between bread dough and pancake batter before frying. Most of the ingredients are herbs - several different types of cabbages, finely chopped, paprika, zucchini and sometimes carrot. Monjayaki can be made with or without meat, when the meat is added, it's usually some kind of fish.

Vegetables provide very valuable minerals and vitamins to the dish, and meat added is rich in protein and on the low side of the calorie value, making this a very suitable meal if you want not to go over the top with calories.



Image of Monjayaki


Additional Facts for Monjayaki

Diet Friendliness
Appetite Satisfaction
Nutritional Value
Water Content80 (%)

Ingredients in Monjayaki

Wheat Flour Wheat Flour 40 g 148 Cal
Katsuobushi-Dashi Katsuobushi-Dashi 250 g 8 Cal
Worcester Sauce Worcester Sauce 12 g 15 Cal
Soy Sauce Soy Sauce 8 g 6 Cal
Salt Salt 0.5 g 0 Cal
Pepper Pepper 0.2 g 1 Cal
Pork Belly Pork Belly 50 g 193 Cal
Cabbage Cabbage 100 g 23 Cal
Mung Bean Sprouts Mung Bean Sprouts 25 g 4 Cal
Steamed Ramen Steamed Ramen 37.5 g 75 Cal
Sakura Shrimp Sakura Shrimp 2.5 g 8 Cal
Tenkasu Tenkasu 5 g 26 Cal
Red Pickled Ginger Red Pickled Ginger 10 g 2 Cal
Aonori Aonori 2 g 3 Cal

Nutrition facts for Monjayaki (1 serving 542.7g)

Nutrition info displayed such as percent meal value and PFC balance scales are based on a 1800 calorie diet for women between ages 18 and 29 years old weighing around 112 pounds and daily nutritional requirements.

【Calories and Macronutrient Composition】

(Percent Meal Value)

Energy510 Cal536~751Cal
Protein18.34g (73.36 Cal)15~34g
Fat21.44g (192.96 Cal)13~20g
Carbohydrate57.63g (230.52 Cal)75~105g

【PFC Balance】

The calories in Monjayaki per 542.7g(1 serving) is 510 calories. Monjayaki is calculated to be 94Cal per 100 grams making 80Cal equivalent to 85.11g with 57.63g of mostly carbohydrates、21.44g of fat、18.34g of protein in 542.7g while being rich in vitamins and minerals such as Vitamin K and Molybdenum.

Vitamins, minerals, dietary fiber, and sodium content for 542.7g (1 serving) of Monjayaki


(Percent Meal Value)

Vitamin A Retinol Equivalent39.29μg221μgRE
Vitamin D0.22μg1.8μg
Vitamin E Alpha Tocopherol1.14mg2.2mg
Vitamin K84.5μg17μg
Vitamin B10.43mg0.32mg
Vitamin B20.22mg0.36mg
Vitamin B60.33mg0.35mg
Vitamin B122.12μg0.8μg
Pantothenic Acid1.25mg1.5mg
Vitamin C44.83mg33mg


(Percent Meal Value)



(Percent Meal Value)

Total Dietary Fiber4.94g5.7g~
Sodium Chloride Equivalent4.07g~2.5g

Fatty acid composition in 542.7g (1 serving) of Monjayaki

【Fatty Acids】

(Percent Meal Value)

Saturated Fatty Acids7.11g3g~4.7g
Monounsaturated Fatty Acids8.47g~6.2g
Polyunsaturated Fatty Acids3.58g3g~8.3g
Total Fatty Acids19.1g
N3 Polyunsaturated0.33g
N6 Polyunsaturated3.31g
Oleic Acid7979.26mg
Linoleic Acid3160.14mg
Alpha Linolenic Acid265.92mg
Gamma Linolenic Acid0.05mg
Octadecatrienoic Acid0.33mg

(Percent Meal Value)

Icosadienoic Acid80.48mg
DGLA (Dihomo-γ-linolenic acid)14.76mg
Icosatetraenoic Acid0.22mg
Arachidonic Acid43.69mg
Icosapentaenoic Acid6.02mg
Henicosapentaenoic Acid0.11mg
Docosatetraenoic Acid0.11mg
Docosapentaenoic Acid N30.38mg
Docosapentaenoic Acid N60.43mg
Docosahexaenoic Acid9.33mg

Amino acid composition in 542.7g (1 serving) of Monjayaki

【Amino Acids】

(Percent Meal Value)

Sulfur Containing Amino Acid Total264.57mg
Aromatic Amino Acid Total527.5mg

(Percent Meal Value)

Aspartic Acid403.33mg
Glutamic Acid2352.28mg
Amino Acid Total7150.29mg

*Note that do to rounding some nutrient values are shown as not contained in some cases.

*Calculated assuming a 1800 calorie diet of a normal women age 18 to 29 around 112 pounds weight.

*The exact vitamin and mineral content may depend on the method of cooking preparation, transportation method, and processed used for long term storage, collectively.

*Calculated calorie results may vary within a margin of several calories.

12 ways to Burn 510Cal

Monjayaki:Aerobic exercise duration required to burn 510 calories per 542.7g (1 serving)

  • Walking191min
  • Jogging115min
  • Cycling / Biking / Spinning72min
  • Jumping Rope58min
  • Stretching229min
  • Climbing Steps64min
  • Vacuuming164min
  • Cleaning Bath Tub151min
  • Water Walking143min
  • Swimming72min
  • Aerobics88min
  • Boxercising96min

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