1 serving (28 grams) contains 100 calories, 3.0 grams of protein, 1.0 grams of fat, and 21.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
400 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4 g | 5% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 760 mg | 33% | |
| Total Carbohydrates | 84 g | 30% | |
| Dietary Fiber | 4 g | 14% | |
| Sugars | 4 g | ||
| protein | 12 g | 24% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 40 mg | 3% | |
| Iron | 2 mg | 11% | |
| Potassium | 120 mg | 2% | |
* 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
Source of Calories
About Panko
Panko is a type of flaky breadcrumb originating from Japan, commonly used in Asian cuisine for creating crispy coatings on fried foods like tempura or tonkatsu. Made from crustless bread, panko undergoes a unique baking process that results in its signature light and airy texture. Nutritionally, it is primarily composed of carbohydrates, offering around 357 calories per 100 grams, with 10.7 grams of protein, 3.6 grams of fat, and 3.6 grams of fiber. It also contains small amounts of calcium (35.7 mg) and iron (1.8 mg) but lacks significant levels of vitamins C or D. While panko is not nutrient-dense, its low fat content makes it a popular choice for light frying and baking applications.
Health Benefits
- Provides a source of quick energy due to its 75 grams of carbohydrates per 100 grams.
- Contains dietary fiber (3.6 g per 100 g), which supports digestive health and regularity.
- Low fat content (3.6 g per 100 g) makes it a lighter alternative to other breadcrumbs for reducing overall dietary fat intake in recipes.
Dietary Considerations
Selection and Storage
Store panko in an airtight container in a cool, dry place to maintain its crisp texture. For extended freshness, refrigeration or freezing is recommended.
Common Questions About Panko Nutrition
Is panko high in protein?
Panko contains 10.7 grams of protein per 100 grams, which is a moderate amount compared to other breaded products. While it can contribute to your daily protein intake, it is not considered a high-protein food.
Can I eat panko on a keto diet?
Panko is not suitable for a keto diet due to its high carbohydrate content. With 75 grams of carbohydrates per 100 grams, it would likely exceed the daily carb allowance on a ketogenic plan.
Is panko a healthy choice for cooking?
Panko can be a lighter option for breading because it absorbs less oil during frying. However, it contains 678 mg of sodium per 100 grams, which is relatively high, so it should be consumed in moderation, especially by those monitoring sodium intake.
What is the recommended serving size for panko?
A typical serving size for panko is around 1/4 cup (about 30 grams). This portion contains approximately 107 calories, 2 grams of protein, 22.5 grams of carbs, and 1.1 grams of fat, making it a reasonable addition to recipes in moderation.
How does panko compare to regular breadcrumbs?
Panko has a lighter, flakier texture compared to regular breadcrumbs, which tend to be denser. Nutritionally, panko is often slightly lower in fat and absorbs less oil during cooking, making it a preferred choice for crispy coatings.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
