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Panko breadcrumbs Calories
Japanese-style coarse breadcrumbs for light, crispy coating
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
½ cup (shredded) of Panko breadcrumbs (30 g) has 119 calories. That works out to 395 calories per 100 g. It contains 22.2 g of carbs, 3.9 g of protein, 1.5 g of fat and 1.4 g of fiber. Its 8.4 µg of Selenium covers 15% of the Daily Value. Its glycemic index is 75 (high), so it raises blood sugar quickly.
Panko breadcrumbs Nutrition Facts
Selected: ½ cup (shredded) · 30 g
119
KCAL / 30G
Carbs
22.2g
· 8% DV
Protein
3.9g
· 8% DV
Fat
1.5g
· 2% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 13% · Fat 12%
Panko breadcrumbs nutrition facts table · ½ cup (shredded) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 119 kcal | |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.27 g | 1% |
| Trans fat | 0.01 g | |
| Sodium | 156 mg | 7% |
| Total carbohydrate | 22.2 g | 8% |
| Fiber | 1.4 g | 5% |
| Protein | 3.9 g | 8% |
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 ½ Cup of Shredded Panko breadcrumbs?
| Serving | Amount | Calories |
|---|---|---|
| ½ cup (shredded) | 30 g | 119 kcal |
| 2 tablespoon (shredded) | 14 g | 55 kcal |
| 0.25 cup (shredded) | 15 g | 59 kcal |
| 1 serving (small) | 20 g | 79 kcal |
| 4 tablespoon (shredded) | 28 g | 111 kcal |
| 1 ounce (medium) | 28 g | 111 kcal |
| 1 serving (medium) | 40 g | 158 kcal |
| 1 cup (shredded) | 60 g | 237 kcal |
| 1 serving (large) | 60 g | 237 kcal |
| 100 g | 100 g | 395 kcal |
Calculated from 395 calories per 100 g.
Frequently Asked Questions About Panko breadcrumbs
What are panko breadcrumbs?
Panko breadcrumbs are coarse, airy Japanese-style bread crumbs used mainly for coating food. Their larger flakes create a light, crisp crust, making them popular for foods such as chicken katsu, fried fish, and vegetables.
Why are panko breadcrumbs crispier than regular breadcrumbs?
Panko breadcrumbs have larger, looser flakes than most regular breadcrumbs, so their coating is less dense and tends to turn especially crisp when cooked. Pressing them too firmly onto food can make the coating heavier.
Can I substitute regular breadcrumbs for panko breadcrumbs?
Yes, regular breadcrumbs can replace panko breadcrumbs, but the coating will usually be finer and denser. Crushed plain crackers or unsweetened cereal can also add crunch, though their flavor and texture will differ.
How do you get panko breadcrumbs to stick to food?
Dip the food in flour, then beaten egg, and finally panko breadcrumbs to help the coating adhere. Press the crumbs gently onto the surface and cook soon after coating, before moisture softens them.
Can you bake food coated with panko breadcrumbs?
Yes, panko breadcrumbs work well as a baked coating. Lightly oiling or spraying the crumb-covered surface helps it brown and crisp; arrange pieces with space between them so hot air can reach the coating.
Can you use panko breadcrumbs in an air fryer?
Yes, panko breadcrumbs can make a crisp air-fryer coating for foods such as chicken, fish, and vegetables. Secure the crumbs well, add a light coating of oil, and arrange the pieces in a single layer.
How do you make panko breadcrumbs at home?
To make panko breadcrumbs at home, tear plain white bread into coarse flakes and dry them gently in a low oven. Avoid grinding the pieces into fine crumbs; the large, airy texture is what gives panko its characteristic crunch.
Can panko breadcrumbs be used in meatballs?
Yes, panko breadcrumbs can help bind meatballs and absorb moisture. Mix them into the meat gently and add them gradually; too many crumbs can make the finished meatballs dry or overly bread-like.
What can you use panko breadcrumbs for besides frying?
Panko breadcrumbs can top baked casseroles, vegetables, macaroni and cheese, or fish before cooking. Their coarse texture adds a crisp surface without deep-frying, and they can also be toasted separately as a crunchy finishing garnish.
How should you store panko breadcrumbs after opening?
Store opened panko breadcrumbs in an airtight container in a cool, dry cupboard, away from steam and other moisture. Damp crumbs lose their crisp texture and may clump; discard them if you notice mold or an unusual smell.
Panko breadcrumbs Vitamins & Minerals
Vitamins
B1
0.14mg · 12% DV
B3
1.44mg · 9% DV
Folate
36µg · 9% DV
B2
0.08mg · 6% DV
Minerals
Selenium
8.4µg · 15% DV
Manganese
0.21mg · 9% DV
Iron
1.26mg · 7% DV
Sodium
156mg · 7% DV
Potassium ⭐
51mg · 2% DV
Panko breadcrumbs Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Panko breadcrumbs
To burn the 119 calories in ½ cup (shredded) (30 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 Panko breadcrumbs?
Despite the name, Panko breadcrumbs are not flour but coarse, airy flakes made from bread, traditionally associated with Japanese cooking. Their larger, lighter pieces create a crisp coating that stays pleasantly crunchy. They’re used for dishes such as katsu, and work just as well for coating fish, vegetables or croquettes; you can also scatter them over a bake for a crisp top. Panko breadcrumbs are mostly carbohydrate, with 74 g per 100 g, so they’re best thought of as a coating or topping rather than a source of protein. For a lighter result, use a thin layer and bake or air-fry instead of deep-frying. Season the crumbs with herbs or spices to suit the dish.
How Nutritious Is Panko breadcrumbs?
Nutrient density
Low
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 Panko breadcrumbs 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 Panko breadcrumbs Contain Allergens?
Contains these allergens:
Which Diets Is Panko breadcrumbs Good For?
Vegan
✓ Suitable
Vegetarian
✓ 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
Panko breadcrumbs Fat Profile
SATURATED
0.27g
MONOUNSATURATED
0.33g
POLYUNSATURATED
0.57g
Omega 6:3 ratio 27:1
Above the ideal 4:1 (27:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.