Panko fried chicken

Dinner

Item Rating: 66/100

1 serving (150 grams) contains 350 calories, 25.0 grams of protein, 15.0 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		555.6
% Daily Value*
Total Fat		23.8 g	30%
	Saturated Fat	4.8 g	24%
	Polyunsaturated Fat	0 g
Cholesterol		111.1 mg	37%
Sodium		952.4 mg	41%
Total Carbohydrates		39.7 g	14%
	Dietary Fiber	1.6 g	5%
	Sugars	3.2 g
protein		39.7 g	79%
Vitamin D		15.9 mcg	79%
Calcium		47.6 mg	3%
Iron		2.4 mg	13%
Potassium		476.2 mg	10%

* 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

⚠️ Contains trans fat

🥩 High protein

Source of Calories

Fat: 214 cal (40.3%)

Protein: 158 cal (29.9%)

Carbs: 158 cal (29.9%)

About Panko fried chicken

Panko fried chicken is a Japanese-inspired dish where chicken is coated in panko breadcrumbs and fried until crisp. Panko breadcrumbs, lighter and flakier than traditional Western-style breadcrumbs, originate from Japan and have become globally popular due to their unique texture. The fried chicken is typically high in protein from the meat while also containing fats from the frying process. However, nutritional values will vary depending on preparation methods, such as the type of oil used and whether the chicken is skinless or bone-in. It is a calorie-dense dish primarily providing energy from fats and proteins, with fiber and carbohydrates contributed by the panko coating.

Health Benefits

• Chicken is a rich source of lean protein, which supports muscle repair and growth.
• The inclusion of eggs in the coating adds Vitamin B12, essential for red blood cell production.
• If cooked using heart-healthy oils like canola or avocado oil, the dish can provide unsaturated fats that support cardiovascular health.

Dietary Considerations

Allergens: Contains gluten (from breadcrumbs), egg, soy (if soy sauce is used in preparation)

Suitable for: High-protein diets, non-vegetarian diets

Not suitable for: Vegan diets, gluten-free diets, low-fat diets

Selection and Storage

Store leftover panko fried chicken in an airtight container in the refrigerator for up to 3 days. To retain its crisp texture, reheat in the oven or air fryer instead of microwaving.

Common Questions About Panko fried chicken Nutrition

Is Panko Fried Chicken high in protein?

Yes, Panko Fried Chicken is relatively high in protein due to the chicken used as the main ingredient. A 4-ounce serving typically contains about 25-30 grams of protein, which is essential for muscle repair and growth. However, the exact amount depends on the type of chicken and preparation method.

Can I eat Panko Fried Chicken on a keto diet?

Panko Fried Chicken is not suitable for a keto diet as panko breadcrumbs are made from refined wheat, which is high in carbohydrates. A single serving can contain 15-20 grams of carbs or more, depending on the amount of coating. For a keto-friendly version, you can substitute panko with almond flour or crushed pork rinds.

Are there any health concerns with eating Panko Fried Chicken?

The main health concerns with Panko Fried Chicken come from its breaded coating and frying process. It is often higher in calories and unhealthy fats, which can contribute to weight gain and increased cholesterol levels if eaten in excess. Opting for baking instead of frying can make it a healthier choice.

What is the recommended portion size for Panko Fried Chicken?

A recommended portion size for Panko Fried Chicken is approximately 4-5 ounces, or about the size of a deck of cards. This portion provides a balanced amount of protein while managing calorie and fat intake, ideally paired with a side of vegetables for a more nutrient-dense meal.

How does Panko Fried Chicken compare to traditional fried chicken?

Panko Fried Chicken is generally lighter and crispier compared to traditional fried chicken, which is often made with a flour-based coating. Panko breadcrumbs absorb less oil during frying, leading to a slightly lower calorie and fat content. However, it still contains refined carbohydrates, so it's not significantly healthier unless baked instead of fried.

Data Sources & Scientific References