Okonomiyaki is a popular Japanese dish that consists of a savory pancake made with flour, eggs, shredded cabbage, and various protein and vegetable ingredients. Often described as a “Japanese pizza” or “Japanese pancake,” okonomiyaki has a distinct flavor profile and diverse array of potential mix-ins.
Despite its rich taste, many people wonder whether this dish can be part of a healthy, low-calorie diet. The variety of ingredients in okonomiyaki make it challenging to determine the calorie content definitively. However, looking closely at the components of the dish provides insight into its overall calorie count and nutritional value.
Calories in Basic Okonomiyaki
At its core, okonomiyaki contains just a few main ingredients:
- Flour – Used to make the pancake batter base, wheat flour contains about 400 calories per cup.
- Eggs – An okonomiyaki pancake contains around 1-2 eggs, adding about 70-140 calories.
- Cabbage – The volume of cabbage in okonomiyaki can vary, but 1 cup contributes about 25 calories.
- Dashi broth – The Japanese stock adds flavor without significant calories.
Just combining these simple elementsresults in a standard okonomiyaki with around 500-600 calories. However, that number increases substantially when you add in the many possible mix-in ingredients.
Calories in Customized Okonomiyaki
While the base okonomiyaki recipe remains consistent, the variety of add-ins is what makes this dish so customizable. Some popular ingredients commonly added to okonomiyaki include:
- Pork belly – A frequently added protein with about 450 calories per 3 oz.
- Shrimp – Around 30 calories in each large shrimp.
- Squid – Contributes about 45 calories per 1 oz. serving.
- Octopus – Roughly 140 calories per 3 oz. portion.
- Chicken – Adds 110 calories per 2 oz. of cooked meat.
- Green onion – Negligible calories from the small quantity used.
- Tempura bits – Deep-fried add-ins that can have 300+ calories per cup.
- Mochi – Traditional rice cakes with about 120 calories each.
- Udon or soba noodles – Around 200 calories per cup of noodles.
When you select 3-4 add-in mix-ins to your okonomiyaki, the calorie count typically soars to 800-1000 calories or more per serving. Plus, popular sauces like okonomiyaki sauce and Japanese mayonnaise add 50-100 calories on top.
Nutritional Profile
In addition to calories, looking at the nutritional components of okonomiyaki gives a fuller picture:
- Carbohydrates – The flour and starch from noodles provide nearly all the carbs, which can range from 60-100g per serving.
- Protein – Eggs and meats like pork or seafood add protein, perhaps 20-40g depending on portions.
- Fat – Oil for cooking along with ingredients like pork can total 15-25g of fat per okonomiyaki.
- Fiber – Cabbage contributes beneficial fiber, around 5-10g per okonomiyaki.
- Sodium – Soy sauce and salt sometimes used in the batter and sauces can add 500-1000mg sodium.
So in terms of micronutrients, okonomiyaki does provide protein, some fiber and important vitamins like vitamin C from the cabbage. However, the higher carbohydrates and fat result in a calorie-dense dish.
Low Calorie Okonomiyaki Options
To lighten okonomiyaki, you can:
- Use less oil when cooking the pancake.
- Choose leaner proteins like chicken, shrimp or squid.
- Load up on veggies like cabbage, bean sprouts and scallions.
- Skip the fatty okonomiyaki sauces.
- Opt for lighter tempura bits instead of heavy batter.
- Use whole wheat or buckwheat soba noodles rather than white flour.
- Cut back on the mayonnaise drizzled over top.
Making these substitutions can save you a few hundred calories per okonomiyaki. Still, even lighter versions will likely have at least 500-600 calories given the base ingredients.
Okonomiyaki Nutrition Facts
To see the impact of ingredient choices, here is a nutritional comparison of two okonomiyaki variants:
Traditional Okonomiyaki (with pork belly)
| Calories | 950 |
|---|---|
| Fat | 45g |
| Carbs | 90g |
| Protein | 35g |
Lighter Okonomiyaki (with shrimp and squid)
| Calories | 650 |
|---|---|
| Fat | 15g |
| Carbs | 75g |
| Protein | 30g |
This comparison shows how ingredient substitutions can reduce the calories, fat, and carbohydrates substantially. While not truly low calorie, a lighter take on okonomiyaki provides a more balanced nutritional profile.
Volume Eating Tips
If your goal is weight loss or fat loss, an effective strategy with okonomiyaki is to emphasize volume eating:
- Bulk up the cabbage filling as much as possible to add fiber and crunchy volume.
- Choose lean proteins like chicken and shrimp rather than fatty belly pork.
- Fill your plate with a large tossed salad to go alongside the okonomiyaki.
- Opt for lower calorie dipping sauces like ponzu rather than mayo-based ones.
- Drink water with your meal and avoid sugary drinks.
This allows you to enjoy the delicious flavors while reducing the overall calorie impact of the meal.
Is Okonomiyaki Healthy?
While okonomiyaki is not strictly a low calorie food, it can be a nutritious choice with some modifications. Benefits of lighter okonomiyaki include:
- Provides protein from eggs and seafood or lean meats.
- Includes fiber from whole wheat flour and cabbage.
- Offers antioxidants from fresh vegetables.
- Contains good unsaturated fats from vegetable oil.
- Makes a satisfying and filling meal.
Overall, okonomiyaki made with healthier ingredients and reasonable portion sizes can be part of a balanced diet. Being aware of your options allows you to enjoy this favorite Japanese food more often!
Okonomiyaki for Weight Loss
Here are some tips for enjoying okonomiyaki on a weight loss diet:
- Stick to a single small-medium sized pancake rather than multiple.
- Steam or grill ingredients instead of frying in oil when possible.
- Load your okonomiyaki up with veggies like bean sprouts and cabbage.
- Use thinly sliced lean chicken or shrimp instead of fatty pork.
- Ask for ponzu sauce on the side to control how much you use.
- Enjoy hot green tea with your okonomiyaki for an antioxidant boost.
- Balance your meal with a side salad or miso soup.
- Share an order of okonomiyaki with a friend.
- Take half home for leftovers to control portions.
While traditional okonomiyaki may derail your diet, you can customize your order for weight loss success!
Low Carb Okonomiyaki Options
On a low carb diet, enjoying okonomiyaki is still possible with a few adjustments:
- Choose seared chicken or shrimp instead of higher carb pork belly.
- Skip the noodles or rice cakes to remove those carbs.
- Use grated daikon or zucchini instead of higher carb cabbage in the batter.
- Opt for a lettuce wrap instead of a regular pancake for the base.
- Replace wheat flour with almond or coconut flour in the batter.
- Ask for extra cabbage filling to increase the vegetable ratio.
- Top with avocado instead of higher carb sauces.
While the carb count won’t be extremely low, these swaps help reduce the overall carbohydrate impact. You can also accompany your low carb okonomiyaki with sides like edamame and kimchi.
Should You Avoid Okonomiyaki on a Diet?
Okonomiyaki doesn’t have to be completely avoided on a diet, but it should be enjoyed in moderation. Consider these factors when incorporating okonomiyaki into your healthy eating plan:
- Opt for lighter ingredients and smaller portions to control calories.
- Balance it with lower calorie foods for other meals and snacks.
- Add more veggies and protein to help keep you full.
- Watch your portion of dipping sauces to limit excess fat and calories.
- Enjoy okonomiyaki only occasionally as a treat rather than regular option.
- Pay attention to cues of fullness and stop eating when satisfied.
With mindful eating habits, you can work okonomiyaki into your diet in a healthy way. Just be prepared for slightly higher calorie and carb counts compared to other Japanese cuisine choices.
Healthier Homemade Okonomiyaki
To lighten up okonomiyaki at home:
- Use 1 whole egg + 2 whites to cut back on fat and cholesterol.
- Opt for olive oil or avocado oil instead of more processed vegetable oils.
- Mix in shredded zucchini or carrots for extra vegetables.
- Choose baby spinach instead of regular cabbage for nutrient density.
- Load up on bean sprouts for fiber and crunch.
- Consider cooking shrimp or thin chicken strips in the oven instead of frying.
- Make your own lighter sauce with soy sauce, oyster sauce, rice vinegar and sesame oil.
Getting creative with ingredients allows you to pump up nutrition and cut calories for homemade okonomiyaki.
Okonomiyaki Restaurant Tips
If dining out for okonomiyaki, keep these tips in mind:
- Select healthier proteins like shrimp, squid, or chicken.
- Ask for extra cabbage and vegetables in your okonomiyaki.
- Order ponzu or tangy sauce on the side for dipping.
- Opt for thinner Japanese soba noodles rather than udon.
- Request whole wheat flour instead of white if available.
- Split an order with a friend to control portions.
- Take half the okonomiyaki home for later.
- Pair with vegetable sides like edamame or kimchi.
With small adjustments, you can enjoy okonomiyaki out while still sticking to your healthy diet overall.
Conclusion
While not intrinsically a low calorie dish, okonomiyaki can be adapted in lower calorie ways to fit into a healthy eating plan. Paying attention to portion sizes, ingredients, cooking methods and accompaniments allows you to strike a balance. With mindful choices, you can satisfy your okonomiyaki cravings and appetite while maintaining your nutrition goals. So savor a lighter version of this favorite Japanese pancake from time to time!
