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Baked Panko-Coated Chicken Wings Calories
Oven-baked chicken wings coated with panko breadcrumbs; high in protein, with carbohydrates and gluten from the coating.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Baked Panko-Coated Chicken Wings (150 g) has 423 calories. That works out to 282 calories per 100 g. It contains 19 g of carbs, 32.7 g of protein, 24.3 g of fat and 1.2 g of fiber. Its 10.6 mg of B3 covers 67% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Baked Panko-Coated Chicken Wings Nutrition Facts
Selected: 1 serving (medium) · 150 g
423
KCAL / 150G
Carbs
19g
· 7% DV
Protein
32.7g
· 65% DV
Fat
24.3g
· 31% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 18% · Protein 31% · Fat 51%
Baked Panko-Coated Chicken Wings nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 423 kcal | |
| Total fat | 24.3 g | 31% |
| Saturated fat | 6.53 g | 33% |
| Trans fat | 0.12 g | |
| Sodium | 657 mg | 29% |
| Total carbohydrate | 19 g | 7% |
| Fiber | 1.2 g | 4% |
| Protein | 32.7 g | 65% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Baked Panko-Coated Chicken Wings?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 423 kcal |
| 1 piece (small) | 45 g | 127 kcal |
| 1 piece (medium) | 65 g | 183 kcal |
| 1 piece (large) | 85 g | 240 kcal |
| 100 g | 100 g | 282 kcal |
| 1 serving (small) | 150 g | 423 kcal |
| 4 piece (medium) | 180 g | 508 kcal |
| 1 serving (medium) | 225 g | 635 kcal |
| 6 piece (large) | 270 g | 761 kcal |
| 1 serving (large) | 300 g | 846 kcal |
| 8 piece (extra large) | 360 g | 1015 kcal |
Calculated from 282 calories per 100 g.
Frequently Asked Questions About Baked Panko-Coated Chicken Wings
How do you make baked panko-coated chicken wings?
To make baked panko-coated chicken wings, season the wings, dip them in beaten egg, then press panko onto all sides. Arrange them in a single layer on a baking tray and bake until the coating is golden and the chicken is fully cooked.
How do you get baked panko-coated chicken wings crispy?
For crispy baked panko-coated chicken wings, pat the wings dry before coating and press the panko firmly onto them. Leave space between each wing on the tray so hot air can circulate; crowded wings tend to steam and soften.
What is panko on baked panko-coated chicken wings?
Panko is a Japanese-style breadcrumb with a light, flaky texture. On baked panko-coated chicken wings, it creates a coarse, crisp crust. It differs from fine breadcrumbs, which usually make a denser coating.
Do baked panko-coated chicken wings need flour before the panko?
No, flour is not essential for baked panko-coated chicken wings. Egg helps the panko adhere to the chicken; a light flour layer before the egg can make the coating more even, but too much flour may leave it pasty.
Are baked panko-coated chicken wings healthier than fried wings?
Usually, baked panko-coated chicken wings use less added oil than deep-fried wings, so baking can make them a lighter preparation. The skin, breading, and any oil or sauce still contribute to the overall richness of the dish.
What temperature should you bake panko-coated chicken wings at?
Bake panko-coated chicken wings in a preheated oven at about 400°F (200°C). Oven performance and wing size affect cooking time, so check that the thickest part is thoroughly cooked rather than relying only on the coating’s color.
What sauce goes well with baked panko-coated chicken wings?
Buffalo, barbecue, honey mustard, or garlic-parmesan sauce all pair well with baked panko-coated chicken wings. For the crispiest coating, serve sauce on the side or toss the wings just before eating instead of saucing them early.
Can you make baked panko-coated chicken wings ahead of time?
You can coat baked panko-coated chicken wings shortly before baking, but avoid leaving them coated for hours. Moisture from the chicken can soak into the panko and reduce the crisp crust; bake them soon after coating for the best texture.
How long do leftover baked panko-coated chicken wings last in the fridge?
Leftover baked panko-coated chicken wings keep for about 3–4 days in a covered container in the refrigerator. Refrigerate them within two hours of cooking, and discard them if they have been left at room temperature for longer.
Can you cook baked panko-coated chicken wings in an air fryer?
Yes, panko-coated chicken wings can be cooked in an air fryer. Place them in a single layer with room for air to circulate, and lightly oil the coating; overcrowding the basket can leave the panko unevenly browned and less crisp.
Baked Panko-Coated Chicken Wings Vitamins & Minerals
Vitamins
B3
10.65mg · 67% DV
B6
0.57mg · 34% DV
B5
1.27mg · 25% DV
B2
0.27mg · 21% DV
Minerals
Selenium
31µg · 56% DV
Phosphorus
266mg · 38% DV
Sodium
657mg · 29% DV
Zinc
3.08mg · 28% DV
Potassium ⭐
383mg · 11% DV
Baked Panko-Coated Chicken Wings Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Panko-Coated Chicken Wings
To burn the 423 calories in 1 serving (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Baked Panko-Coated Chicken Wings?
Baked Panko-Coated Chicken Wings are chicken wings covered in panko, the light, coarse Japanese-style breadcrumbs, then cooked in the oven. This is a modern, cross-cultural way to prepare wings rather than a traditional dish tied to one specific cuisine. Panko gives the coating a crisp, airy crunch, while the meat stays juicy when it is not overbaked.
Serve them as a shareable snack, game-day food or casual main, with a dip and crunchy vegetables; a green salad or slaw makes a fresh side. The chicken makes the dish protein-rich, while the breadcrumb coating adds carbohydrates. For a lighter plate, pair a modest portion with plenty of salad and keep rich sauces on the side.
How Nutritious Is Baked Panko-Coated Chicken Wings?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Baked Panko-Coated Chicken Wings Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked Panko-Coated Chicken Wings Contain Allergens?
Contains these allergens:
Which Diets Is Baked Panko-Coated Chicken Wings Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked Panko-Coated Chicken Wings Fat Profile
SATURATED
6.53g
MONOUNSATURATED
9.07g
POLYUNSATURATED
5.73g
Omega 6:3 ratio 29.6:1
Above the ideal 4:1 (29.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.