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Calorie Slism

Food nutrition facts and count calories in food

Okonomiyaki
(Japanese Pancake / Japanese Pizza)

Meal Categories
Rice / Wheat / Staple Foods

Okonomiyaki Calories and Quick Look At Nutrition Facts

Calories in Okonomiyaki230Cal 100g
545 Cal 237g(1 medium slice)
Diet Friendliness
Appetite Satisfaction
Nutritional Value
Noteworthy NutrientsVitamin K,Selenium

Okonomiyaki is a Japanese pancake, filled with with a variety of ingredients, which differ from area to area. In some restaurants the customers themselves choose all of the ingredients for this dish. The batter is made of flour, and other ingredients such as eggs, shredded cabbage, green onion, thin pork meat (or octopus, shrimp or squid) vegetables, mocha or cheese, and even a layer of fried noodles.

Okonomiyaki is not quite diet friendly, but it can be adjusted given that one can choose most of the ingredients. This tasty dish coming from Japan can even be vegetarian, if you simply omit any meat from the recipe.

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Image of Okonomiyaki

Okonomiyaki

Additional Facts for Okonomiyaki

Calorie
Diet Friendliness
Appetite Satisfaction
Nutritional Value
Water Content54 (%)

Ingredients in Okonomiyaki

Wheat Flour Wheat Flour 60 g 221 Cal
Egg Egg 25 g 38 Cal
Yamatoimo Yamatoimo 20 g 25 Cal
Squid Squid 20 g 18 Cal
Shiba Shrimp Shiba Shrimp 10 g 9 Cal
Pork Loin Pork Loin 20 g 53 Cal
Cabbage Cabbage 30 g 7 Cal
Welsh Onions Welsh Onions 10 g 3 Cal
Salad Oil Salad Oil 15 g 139 Cal
Noko Sauce Noko Sauce 20 g 27 Cal
Kezuribushi Kezuribushi 1 g 4 Cal
Aonori Aonori 1 g 2 Cal
Red Pickled Ginger Red Pickled Ginger 5 g 1 Cal

Nutrition facts for Okonomiyaki (1 medium slice 237g)

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）

Energy545 Cal536～751Cal
Protein19.86g (79.44 Cal)15～34g
Fat22.82g (205.38 Cal)13～20g
Carbohydrate60.34g (241.36 Cal)75～105g

【PFC Balance】

The calories in Okonomiyaki per 237g(1 medium slice) is 545 calories. Okonomiyaki is calculated to be 230Cal per 100 grams making 80Cal equivalent to 34.78g with 60.34g of mostly carbohydrates、22.82g of fat、19.86g of protein in 237g while being rich in vitamins and minerals such as Vitamin K and Selenium.

Vitamins, ｍinerals, dietary fiber, and sodium content for 237g (1 medium slice) of Okonomiyaki

【Vitamin】

（Percent Meal Value）

Vitamin A Retinol Equivalent56.74μg221μgRE
Vitamin D0.52μg1.8μg
Vitamin E Alpha Tocopherol3.22mg2.2mg
Vitamin K53.63μg17μg
Vitamin B10.31mg0.32mg
Vitamin B20.21mg0.36mg
Niacin3.72mg3.48mgNE
Vitamin B60.24mg0.35mg
Vitamin B122.25μg0.8μg
Folate54.25μg80μg
Pantothenic Acid1.26mg1.5mg
Biotin10.76μg17μg
Vitamin C15.41mg33mg

【Mineral】

（Percent Meal Value）

Sodium749.8mg～1000mg
Potassium501.35mg833mg
Calcium78.16mg221mg
Magnesium58.56mg91.8mg
Phosphorus239.3mg381mg
Iron2.39mg3.49mg
Zinc1.52mg3mg
Copper0.28mg0.24mg
Manganese0.64mg1.17mg
Iodine32.75μg43.8μg
Selenium24.27μg8.3μg
Chromium2.7μg10μg
Molybdenum11.04μg6.7μg

【Other】

（Percent Meal Value）

Total Dietary Fiber3.46g5.7g～
Sodium Chloride Equivalent1.9g～2.5g

Fatty acid composition in 237g (1 medium slice) of Okonomiyaki

【Fatty Acids】

（Percent Meal Value）

Saturated Fatty Acids4.19g3g～4.7g
Monounsaturated Fatty Acids8.7g～6.2g
Polyunsaturated Fatty Acids7.61g3g～8.3g
Total Fatty Acids20.5g
N3 Polyunsaturated1.16g
N6 Polyunsaturated6.4g
Oleic Acid8373.09mg
Linoleic Acid6313.35mg
Alpha Linolenic Acid1078.28mg
Gamma Linolenic Acid0.05mg
Octadecatrienoic Acid0.19mg

（Percent Meal Value）

Icosadienoic Acid22.35mg
DGLA (Dihomo-γ-linolenic acid)6.99mg
Icosatetraenoic Acid0.36mg
Arachidonic Acid50.13mg
Icosapentaenoic Acid16.85mg
Henicosapentaenoic Acid0.33mg
Docosatetraenoic Acid5.21mg
Docosapentaenoic Acid N36.59mg
Docosapentaenoic Acid N61.28mg
Docosahexaenoic Acid80.01mg

Amino acid composition in 237g (1 medium slice) of Okonomiyaki

【Amino Acids】

（Percent Meal Value）

Isoleucine477.91mg
Leucine864.5mg
Lysine680.9mg
Sulfur Containing Amino Acid Total486.21mg
Aromatic Amino Acid Total898.8mg
Threonine432.69mg
Tryptophan139.76mg
Valine532.8mg
Histidine379.46mg

（Percent Meal Value）

Arginine675.19mg
Alanine535.81mg
Aspartic Acid873.8mg
Glutamic Acid2809.71mg
Glycine547.59mg
Proline867.99mg
Serine506.9mg
Amino Acid Total11738.99mg
Ammonia336.21mg

*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 545Cal

Okonomiyaki:Aerobic exercise duration required to burn 545 calories per 237g (1 medium slice)

  • Walking204min
  • Jogging123min
  • Cycling / Biking / Spinning77min
  • Jumping Rope62min
  • Stretching245min
  • Climbing Steps68min
  • Vacuuming175min
  • Cleaning Bath Tub161min
  • Water Walking153min
  • Swimming77min
  • Aerobics94min
  • Boxercising102min

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