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Baked panko fillet Calories
Oven-baked fillet with panko coating; typically lower in fat than fried versions.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked panko fillet (140 g) has 325 calories. That works out to 232 calories per 100 g. It contains 21.8 g of carbs, 24.9 g of protein, 14.1 g of fat and 1.3 g of fiber. Its 2 µg of B12 covers 82% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Baked panko fillet Nutrition Facts
Selected: 1 piece (medium) · 140 g
325
KCAL / 140G
Carbs
21.8g
· 8% DV
Protein
24.9g
· 50% DV
Fat
14.1g
· 18% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 28% · Protein 32% · Fat 40%
Baked panko fillet nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 325 kcal | |
| Total fat | 14.1 g | 18% |
| Saturated fat | 2.94 g | 15% |
| Trans fat | 0.04 g | |
| Sodium | 588 mg | 26% |
| Total carbohydrate | 21.8 g | 8% |
| Fiber | 1.3 g | 5% |
| Protein | 24.9 g | 50% |
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 Medium Baked panko fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 325 kcal |
| ½ piece (half) | 70 g | 162 kcal |
| 1 piece (small) | 90 g | 209 kcal |
| 100 g | 100 g | 232 kcal |
| 1 serving (small) | 120 g | 278 kcal |
| 1 serving (medium) | 180 g | 418 kcal |
| 1 piece (large) | 190 g | 441 kcal |
| 1 piece (jumbo) | 240 g | 557 kcal |
| 1 serving (large) | 260 g | 603 kcal |
| 2 piece (double) | 280 g | 650 kcal |
Calculated from 232 calories per 100 g.
Frequently Asked Questions About Baked panko fillet
What is a baked panko fillet?
A baked panko fillet is a fish fillet coated in panko—light, flaky Japanese-style breadcrumbs—and cooked in the oven. Baking uses less added oil than deep-frying, while the coarse crumbs can still turn crisp when the fish is dry and spaced out.
How do you stop the coating falling off a baked panko fillet?
Pat the fish dry, then coat it in flour, beaten egg, and panko in that order. Shake off excess at each stage and press the crumbs on gently. Letting the coated fillet rest briefly before baking can help the crust adhere.
How do you make a baked panko fillet crispy?
For a crisp baked panko fillet, arrange the pieces in a single layer with space between them and lightly oil the crumbs. Crowding traps steam and softens the coating. A wire rack over the baking tray lets hot air reach the underside too.
Can you make a baked panko fillet in an air fryer?
Yes, a baked panko fillet can be cooked in an air fryer. Arrange the pieces in one layer, lightly oil the coating, and turn them if needed so both sides brown. Check that the fish is cooked through, since fillet thickness varies.
Which fish works best for a baked panko fillet?
Firm, boneless white fish is a reliable choice for a baked panko fillet because it holds together under the crumb coating. Cod, haddock, pollock, or similar fillets work well; choose pieces of similar thickness so they cook evenly.
Is panko different from regular breadcrumbs in a baked panko fillet?
Yes. Panko flakes are generally larger and airier than ordinary fine breadcrumbs, so a baked panko fillet tends to have a lighter, crunchier crust. Fine breadcrumbs make a denser coating and may brown differently in the oven.
Can you bake a frozen baked panko fillet without thawing it?
A commercially prepared frozen baked panko fillet can often be cooked from frozen, but follow its package directions because size and coating differ. For a homemade fillet, thawing and patting the fish dry first helps the coating stick and brown evenly.
What sauce goes well with a baked panko fillet?
Tartar sauce, lemon-herb yogurt, or a simple squeeze of lemon pairs well with a baked panko fillet. Serve the sauce on the side rather than over the crust, so the panko stays crisp until you eat it.
How do you reheat a baked panko fillet without making it soggy?
Reheat a baked panko fillet in an oven or air fryer rather than a microwave. Dry heat restores some crispness, while microwaving tends to soften the crumbs. Heat only until the fish is hot throughout to avoid drying it out.
Can you freeze leftover baked panko fillet?
Yes, you can freeze leftover baked panko fillet once it has cooled. Freeze the pieces separately before packing them together to keep them from sticking; the coating may be less crisp after thawing, so reheat it in an oven rather than serving it cold.
Baked panko fillet Vitamins & Minerals
Vitamins
B12
1.96µg · 82% DV
B3
6.72mg · 42% DV
B6
0.39mg · 23% DV
Biotin
5.6µg · 19% DV
Minerals
Selenium
34µg · 62% DV
Phosphorus
294mg · 42% DV
Sodium
588mg · 26% DV
Iodine
31µg · 21% DV
Potassium ⭐
364mg · 11% DV
Baked panko fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked panko fillet
To burn the 325 calories in 1 piece (medium) (140 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 fillet?
Baked panko fillet is a fish fillet coated in panko—light, coarse Japanese-style breadcrumbs—and cooked in the oven. The coating turns crisp while the fish stays tender, making it a familiar alternative to deep-fried breaded fish.
Panko draws on Japanese cooking, but this kind of baked fillet fits easily into everyday meals around the world. Serve it hot with lemon, a green salad or roasted vegetables; it also works in a sandwich. The fish provides protein, while the breadcrumb coating adds carbohydrates. A 100 g portion has 17.8 g of protein. For a lighter plate, pair it with vegetables rather than fried sides, and serve soon after baking to keep the crust crisp.
How Nutritious Is Baked panko fillet?
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 fillet 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 fillet Contain Allergens?
Contains these allergens:
Which Diets Is Baked panko fillet Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked panko fillet Fat Profile
SATURATED
2.94g
MONOUNSATURATED
4.76g
POLYUNSATURATED
3.22g
Omega 6:3 ratio 10.6:1
Above the ideal 4:1 (10.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.