Panados

Snack

Item Rating: 65/100

1 serving (100 grams) contains 250 calories, 10.0 grams of protein, 15.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		595.2
% Daily Value*
Total Fat		35.7 g	45%
	Saturated Fat	7.1 g	35%
	Polyunsaturated Fat	0 g
Cholesterol		119.0 mg	39%
Sodium		952.4 mg	41%
Total Carbohydrates		47.6 g	17%
	Dietary Fiber	2.4 g	8%
	Sugars	2.4 g
protein		23.8 g	47%
Vitamin D		0 mcg	0%
Calcium		47.6 mg	3%
Iron		2.4 mg	13%
Potassium		357.1 mg	7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 321 cal (52.9%)

Protein: 95 cal (15.7%)

Carbs: 190 cal (31.4%)

About Panados

Panados, commonly referred to as breaded cutlets, are a dish of meat (often chicken, pork, or veal) coated in breadcrumbs and fried until golden brown. Originating from Portuguese and Spanish cuisines, Panados are enjoyed in various cultures, including Latin America and Europe, often paired with salads, vegetables, or rice. Nutritionally, Panados are energy-dense, owing to their fat and carbohydrate content from frying and breading. A standard serving provides approximately 250 calories, 10 grams of protein for muscle repair, 15 grams of fat for energy, and 20 grams of carbohydrates for fuel. Fiber and essential micronutrients such as iron (1 mg) and calcium (20 mg) are present in low quantities, depending on the recipe and preparation method.

Health Benefits

• Provides protein (10g) essential for muscle repair and growth.
• Contains iron (1 mg), which supports oxygen transport in the blood.
• Rich in energy-dense macronutrients, including fats (15g), for long-lasting energy.

Dietary Considerations

Allergens: Contains gluten, eggs, dairy (if milk or cheese is used in the breading)

Suitable for: High-calorie diets, flexible eating plans

Not suitable for: Gluten-free diets, vegan diets, low-fat diets

Selection and Storage

Store cooked Panados in an airtight container in the refrigerator for up to 3 days. Reheat in the oven to retain crispiness, avoiding microwaving to prevent sogginess.

Common Questions About Panados Nutrition

What is the nutritional content of panados?

A standard serving of panados contains approximately 250 calories, 10 grams of protein, 20 grams of carbohydrates, 15 grams of fat, 1 gram of fiber, 1 gram of sugar, and 400 mg of sodium. This makes it a moderately high-calorie food, primarily due to the breading and frying process.

Is panados suitable for a keto diet?

Panados are generally not suitable for a keto diet as they contain 20 grams of carbohydrates per serving, mainly from the breading. A strict keto diet typically limits daily carbohydrate intake to around 20-50 grams, so this food may not fit within those guidelines unless prepared with a low-carb coating alternative.

Are panados healthy to eat?

Panados can be enjoyed in moderation, but they are relatively high in calories, fat, and sodium. Regular consumption may not be ideal for individuals managing their weight, sodium intake, or seeking to reduce fried foods in their diet. Opting for baked panados or pairing them with vegetables can make the meal healthier.

What is the recommended portion size of panados?

A standard portion size is typically one medium piece of panado, which averages about 250 calories. Depending on your dietary needs and activity level, you may adjust the portion size, but it's important to be conscious of the accompanying sides and cooking methods.

How do panados compare to grilled chicken?

Panados are higher in calories and fat compared to grilled chicken, as they are typically breaded and fried. While grilled chicken often contains fewer than 150 calories per serving with minimal fat, panados also have added carbohydrates and sodium, offering less lean protein by comparison. Grilled chicken is a healthier option for those focused on lean protein and low-calorie meals.

Data Sources & Scientific References