Chicken Nanban (Fried Chicken with Tartar Sauce) Recipe - Complete Calorie & Macro Breakdown
Original recipe: Chicken Nanban (Fried Chicken with Tartar Sauce) - Just One Cookbook by Nami
The Recipe
Chicken Nanban (Fried Chicken with Tartar Sauce)
Prep: 30 min | Cook: 20 min | Serves: 2
Ingredients
| Ingredient | Amount |
|---|---|
| Boneless, skinless chicken breast | 10.5 oz (300 g) |
| Large egg (for batter) | 1 (50 g) |
| All-purpose flour | 1 Tbsp |
| Diamond Crystal kosher salt | 1/4 tsp (divided) |
| Freshly ground black pepper | 1/4 tsp (divided) |
| Neutral oil (for frying) | 2 cups |
| Rice vinegar, unseasoned (nanban sauce) | 2 Tbsp |
| Soy sauce (nanban sauce) | 2 Tbsp |
| Mirin (nanban sauce) | 1 Tbsp |
| Sugar (nanban sauce) | 2 Tbsp |
| Large egg (hard-boiled, for tartar) | 1 (50 g) |
| Japanese or Persian cucumber | 1/2 (1.8 oz / 50 g) |
| Onion | 1/4 (1.8 oz / 50 g) |
| Japanese Kewpie mayonnaise | 3 Tbsp |
| Rice vinegar, unseasoned (tartar sauce) | 1 tsp |
Directions
- Make the tartar sauce first so it has time to chill. Hard-boil the egg for 12 minutes, then transfer to an ice bath. Once cooled, peel and set aside.
- Mince the onion finely and soak in cold water for 5-10 minutes to remove sharpness. Drain and squeeze out excess moisture.
- Halve the cucumber lengthwise, remove seeds, then mince into 1/8-inch pieces.
- Combine minced hard-boiled egg, cucumber, onion, 3 Tbsp Kewpie mayo, 1 tsp rice vinegar, salt, and pepper. Mix well and refrigerate until serving.
- Make the nanban sauce: combine soy sauce, 2 Tbsp rice vinegar, mirin, and sugar in a saucepan. Bring to a gentle simmer, stir until sugar dissolves, then remove from heat.
- Butterfly the chicken breast and cut into two even cutlets. Pound to an even thickness. Season with salt and pepper, then coat lightly with flour.
- Heat 2 cups of neutral oil to 340F (170C). Beat 1 egg in a shallow tray. Dip each floured cutlet in the egg to coat.
- First fry: cook each cutlet for 4 minutes at 340F, flipping halfway. Drain on a wire rack.
- Second fry: raise oil to 350F (180C) and fry each cutlet again for 30 seconds per side until deep golden and crisp.
- Immediately coat the hot cutlets in nanban sauce, turning to cover all sides. Slice crosswise into 3/4-inch pieces and serve topped with cold tartar sauce.
Key tip: Always double-fry the chicken - the first fry cooks it through, and the second fry at a higher temperature creates that signature shatter-crisp crust without drying out the meat.
Nutrient Card
Chicken Nanban - per serving
Calories: 617
Protein: 36g
Fat: 40g
Saturated: 7g
Carbs: 26g
Fiber: 1g
Sugar: 21g
Sodium: ~878mg
Cholesterol: ~308mg
Full Nutrition Breakdown
Here is every ingredient in Chicken Nanban broken down per serving, using USDA FoodData Central data.
| Ingredient | Serving (per person) | Calories | Protein | Fat | Carbs | Fiber |
|---|---|---|---|---|---|---|
| Chicken breast (raw weight) | 150g | 165 | 31g | 3.6g | 0g | 0g |
| Egg (batter) | 1/2 large (25g) | 35 | 3.1g | 2.4g | 0.2g | 0g |
| All-purpose flour | 1/2 Tbsp (4g) | 14 | 0.4g | 0g | 3.1g | 0.1g |
| Oil absorbed (deep frying) | ~13g | 115 | 0g | 13g | 0g | 0g |
| Soy sauce (nanban) | 1 Tbsp (15ml) | 9 | 1.3g | 0g | 0.9g | 0g |
| Rice vinegar (nanban + tartar) | 1 Tbsp + 1/2 tsp | 4 | 0g | 0g | 0.8g | 0g |
| Mirin (nanban) | 1/2 Tbsp (7.5ml) | 18 | 0g | 0g | 4g | 0g |
| Sugar (nanban sauce) | 1 Tbsp (12.5g) | 48 | 0g | 0g | 12.5g | 0g |
| Hard-boiled egg (tartar) | 1/2 large (25g) | 38 | 3.1g | 2.6g | 0.3g | 0g |
| Japanese cucumber (tartar) | 25g | 4 | 0.2g | 0g | 0.8g | 0.2g |
| Onion (tartar) | 25g | 10 | 0.3g | 0g | 2.3g | 0.3g |
| Kewpie mayonnaise (tartar) | 1.5 Tbsp (21g) | 145 | 0.3g | 16g | 0.9g | 0g |
| TOTAL | ~605 | ~40g | ~38g | ~26g | ~0.6g |
Note: Oil absorption during frying varies with oil temperature control and batter thickness. The site's reported figure of 617 kcal accounts for minor variability. Sodium (878mg) is heavily influenced by soy sauce and Kewpie mayo - low-sodium soy sauce can cut this significantly.
Where Your Calories Actually Come From
| Component | Calories | % of Total |
|---|---|---|
| Chicken breast | 165 | 27% |
| Frying oil absorbed | 115 | 19% |
| Kewpie mayo (tartar sauce) | 145 | 23% |
| Sugar (nanban sauce) | 48 | 8% |
| Eggs (batter + tartar) | 73 | 12% |
| Mirin + soy + rice vinegar | 31 | 5% |
| Flour + onion + cucumber | 28 | 5% |
The Kewpie mayo in the tartar sauce is the second-biggest calorie contributor at 23% of the total - very close to the chicken itself. Most people assume the fried chicken is doing all the heavy lifting, but the creamy sauce quietly accounts for nearly as many calories as the protein it is served with.
Macro Split
| Macro | Grams | Calories from Macro | % of Total Calories |
|---|---|---|---|
| Protein | 36g | 144 cal | 23% |
| Fat | 40g | 360 cal | 58% |
| Carbs | 26g | 104 cal | 17% |
| Fiber | 1g | - | - |
At 58% of calories from fat, Chicken Nanban is decidedly fat-forward - similar to other Japanese fried dishes like Chicken Katsu (which lands around 55% fat). The silver lining is that the protein-to-calorie ratio is strong at 36g per 617 calories, which makes it a relatively filling meal despite the calorie density. The 26g of carbs are mostly from the nanban sauce's sugar, not from a breaded coating.
Health Benefits at a Glance
| Ingredient | Key Nutrient/Compound | What Research Says |
|---|---|---|
| Chicken breast | Complete protein, B vitamins (niacin, B6) | Research consistently links high-quality lean protein to satiety and muscle preservation during weight loss. Niacin supports energy metabolism, while B6 plays a role in serotonin production - which is relevant for mood and sleep quality. |
| Eggs | Choline, lutein, zeaxanthin, complete protein | Choline is essential for liver function and brain health - most people do not get enough from food. Lutein and zeaxanthin are linked to reduced risk of age-related macular degeneration in peer-reviewed studies. Eggs also deliver all essential amino acids for muscle recovery. |
| Japanese cucumber | Silica, vitamin K, hydration | Silica has been studied for its role in collagen synthesis, which supports skin elasticity and joint cartilage. Cucumber's high water content (96%) contributes to hydration, and vitamin K supports bone density and wound healing. |
| Onion | Quercetin, prebiotic fiber, organosulfur compounds | Quercetin is a flavonoid linked in published meta-analyses to anti-inflammatory and antioxidant effects - potentially beneficial for joint health and cardiovascular protection. The prebiotic fiber in onions feeds beneficial gut bacteria, supporting the microbiome. |
| Rice vinegar | Acetic acid | Acetic acid, the active compound in all vinegars, has been associated in clinical studies with modest improvements in blood glucose response after meals. Even in small amounts, vinegar in a dipping sauce may contribute to better blood sugar control after eating. |
Chicken Nanban is a strong pick if you are prioritising protein while keeping meals interesting - 36g of protein per serving supports muscle recovery and helps you stay full well past the meal. The double dose of eggs also delivers a meaningful hit of choline, which is often overlooked but critical for cognitive function and liver health. If you are watching sodium (878mg per serving is significant), a simple swap to low-sodium soy sauce brings that down to around 500-550mg without changing the flavour profile.
Smarter Swaps (With Real Numbers)
Swap 1: Greek Yogurt Tartar Sauce Instead of Kewpie Mayo
| Calories | Protein | Fat | Carbs | |
|---|---|---|---|---|
| Original (Kewpie mayo, 1.5 Tbsp) | 145 cal | 0.3g | 16g | 0.9g |
| Swapped (plain Greek yogurt, 1.5 Tbsp) | 17 cal | 2.5g | 0g | 1.5g |
| Difference | -128 cal | +2.2g | -16g | +0.6g |
The texture changes slightly (less silky, more tangy) but the cooling contrast with the hot nanban-glazed chicken still works beautifully. This single swap saves more calories than nearly any other change you could make to this dish.
Swap 2: Air-Fry Instead of Deep-Fry
| Calories | Protein | Fat | Carbs | |
|---|---|---|---|---|
| Original (deep-fried) | 617 cal | 36g | 40g | 26g |
| Swapped (air-fried at 375F) | ~490 cal | 36g | 27g | 26g |
| Difference | -127 cal | 0g | -13g | 0g |
Air-frying at 375F for 12-14 minutes with a light oil spray produces a noticeably crispier exterior than you might expect. You sacrifice some of the deep-gold colour, but the protein and sauce profile remain completely unchanged.
Swap 3: Halve the Sugar in the Nanban Sauce
| Calories | Sugar | Carbs | |
|---|---|---|---|
| Original (2 Tbsp sugar) | 96 cal from sugar | 25g | 25g |
| Swapped (1 Tbsp sugar) | 48 cal from sugar | 12.5g | 12.5g |
| Difference | -48 cal | -12.5g | -12.5g |
The nanban sauce still delivers the sweet-sour-savoury punch it is known for with half the sugar. If you want to go further, a small amount of monk fruit sweetener can replace the sugar entirely for a near-zero-calorie sauce.
The Ultra-Lean Stack: All Swaps Combined
| Calories | Protein | Fat | Carbs | |
|---|---|---|---|---|
| Original Chicken Nanban | 617 cal | 36g | 40g | 26g |
| With all three swaps | ~314 cal | ~38g | ~11g | ~14g |
| Total saved | -303 cal | +2g | -29g | -12g |
Fit It Into Your Day
| Daily Target | Recipe % of Day | Remaining Calories | What That Leaves You |
|---|---|---|---|
| 1,500 cal | 41% | 883 cal | A light breakfast and a small snack covers the day easily |
| 2,000 cal | 31% | 1,383 cal | Comfortable room for a solid breakfast and a light lunch |
| 2,500 cal | 25% | 1,883 cal | Generous budget remaining - add rice or a side salad |
| 3,000 cal | 21% | 2,383 cal | Fits easily into a higher-calorie day for active individuals |
Common Pairings and What They Add
| Side | Calories | Running Total |
|---|---|---|
| Steamed Japanese short-grain rice (1 cup cooked) | 206 cal | 823 cal |
| Miso soup (1 bowl) | 35 cal | 652 cal |
| Shredded cabbage salad with sesame dressing (1 cup) | 75 cal | 692 cal |
| All three sides combined | 316 cal | 933 cal |
Adding steamed rice and miso soup - the classic Chicken Nanban teishoku (set meal) - brings the total to around 858 calories, which is a satisfying but manageable dinner for most calorie targets.
How It Compares
| Version | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Homemade Chicken Nanban (this recipe) | 617 cal | 36g | 40g | 26g |
| Restaurant-style Chicken Nanban (Miyazaki-style chain) | ~720-780 cal | 38g | 48g | 30g |
| Air-fried Chicken Nanban | ~490 cal | 36g | 27g | 26g |
| Chicken Katsu (similar fried chicken, panko-breaded) | ~640 cal | 38g | 34g | 32g |
| Chicken Nanban without tartar sauce | ~470 cal | 36g | 24g | 26g |
Restaurant versions typically run 100-160 calories higher due to more oil absorption and larger portion sizes - homemade gives you full control over both. Interestingly, Chicken Nanban without the tartar sauce comes in at a reasonable 470 calories, which shows just how much the mayo-based sauce contributes.
Recipe from Just One Cookbook by Nami. Nutrition data sourced from USDA FoodData Central. Individual results vary by brand, cooking method, and portion accuracy. When in doubt, weigh your ingredients.