Toasted panko

Appetizer

Item Rating: 64/100

1 serving (30 grams) contains 110 calories, 3.0 grams of protein, 1.5 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (120g)

Calories		440
% Daily Value*
Total Fat		6 g	7%
	Saturated Fat	2 g	10%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		800 mg	34%
Total Carbohydrates		80 g	29%
	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

🍯 Low sugar

Source of Calories

Fat: 54 cal (12.8%)

Protein: 48 cal (11.4%)

Carbs: 320 cal (75.8%)

About Toasted panko

Toasted panko is a type of Japanese breadcrumb made from crustless white bread baked into airy flakes. Originating in Japan, panko has become a staple in Asian cuisine and is often used for frying and breading due to its light texture and ability to create crispy coatings. Nutritionally, panko is low in fat, providing predominantly carbohydrates. A 30 g serving of plain toasted panko typically contains approximately 110 calories, 23 g of carbs, and negligible protein and fiber. Whole wheat varieties may offer more fiber and nutritional complexity.

Health Benefits

• Low in saturated fat, contributing to heart-healthy cooking compared to traditional breadcrumbs.
• Contains iron from enriched bread flour, which is vital for maintaining healthy red blood cell production.
• Plain panko is relatively low in sodium, making it a better choice for reducing overall sodium intake when used in moderation.

Dietary Considerations

Allergens: Contains gluten, wheat

Suitable for: Vegetarian, low-fat diets

Not suitable for: Gluten-free, low-carb diets

Selection and Storage

Store toasted panko in an airtight container in a cool, dry place. For extended freshness, refrigeration may prevent moisture exposure.

Common Questions About Toasted panko Nutrition

Is toasted panko high in protein?

Toasted panko is not considered a high-protein food, as it contains approximately 3-4 grams of protein per 1/2 cup (28-30 grams). Its main nutritional composition is primarily carbohydrates, making it better suited as a topping or crumb coating rather than a protein source.

Can I eat toasted panko on a keto diet?

Toasted panko is not keto-friendly because it is made from white bread, which is high in carbohydrates. One 1/2 cup serving contains around 20-22 grams of carbs, making it unsuitable for a keto diet that focuses on minimal carbohydrate intake.

Are there any health concerns with toasted panko?

Toasted panko is generally safe to consume in moderation, but it is calorie-dense and high in refined carbohydrates, which may spike blood sugar levels. Individuals with gluten intolerance or celiac disease should avoid panko unless it is labeled as gluten-free.

What is the recommended serving size for toasted panko?

A recommended serving size for toasted panko is about 1/4 to 1/3 cup (15-20 grams), depending on the recipe. This amount is adequate as a crispy topping or breading without adding excessive calories or carbohydrates to your meal.

How does toasted panko compare to regular breadcrumbs?

Toasted panko is lighter, coarser, and provides a crispier texture compared to regular breadcrumbs, which are finer and denser. Panko absorbs less oil during frying, making dishes less greasy, while regular breadcrumbs are better suited for binding ingredients in recipes like meatballs or stuffing.

Data Sources & Scientific References