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Fishballs with Panko Calories
Fish protein, crispy panko coating
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
4 piece (medium) of Fishballs with Panko (80 g) has 148 calories. That works out to 185 calories per 100 g. It contains 12.2 g of carbs, 10.8 g of protein, 5.8 g of fat and 0.9 g of fiber. Its 0.7 µg of B12 covers 30% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Fishballs with Panko Nutrition Facts
Selected: 4 piece (medium) · 80 g
148
KCAL / 80G
Carbs
12.2g
· 4% DV
Protein
10.8g
· 22% DV
Fat
5.8g
· 7% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 30% · Fat 36%
Fishballs with Panko nutrition facts table · 4 piece (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 148 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0.02 g | |
| Sodium | 304 mg | 13% |
| Total carbohydrate | 12.2 g | 4% |
| Fiber | 0.9 g | 3% |
| Protein | 10.8 g | 22% |
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 4 Pieces of Fishballs with Panko?
| Serving | Amount | Calories |
|---|---|---|
| 4 piece (medium) | 80 g | 148 kcal |
| 2 piece (small) | 40 g | 74 kcal |
| 100 g | 100 g | 185 kcal |
| 1 serving (medium) | 100 g | 185 kcal |
| 6 piece (large) | 120 g | 222 kcal |
| 8 piece (extra large) | 160 g | 296 kcal |
| 1 pack (jumbo) | 200 g | 370 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Fishballs with Panko
What are fishballs with panko made of?
Fishballs with panko are made from fish shaped into small balls, usually with a binder such as egg, then coated in Japanese-style panko crumbs. Recipes may add herbs, aromatics, or seasonings, so check the preparation if you need to avoid a particular ingredient.
How do you cook fishballs with panko?
Cook fishballs with panko by frying, baking, or air-frying them until the coating is crisp and the fish in the center is fully cooked. Avoid crowding the pan or tray; space helps the coating brown rather than steam.
What fish works best for fishballs with panko?
Mild, firm white fish such as cod, pollock, or haddock works well in fishballs with panko because it is easy to shape and has a gentle flavor. Drain the fish thoroughly before mixing so the balls hold together.
Why do fishballs with panko fall apart?
Fishballs with panko usually fall apart when the fish mixture is too wet, lacks enough binder, or is handled before its surface has set. Drain the fish, chill the shaped balls briefly, and wait until one side browns before turning them.
Can you bake fishballs with panko instead of frying them?
Yes, you can bake fishballs with panko instead of frying them. Arrange them with space on a lightly oiled tray and turn them during cooking for more even browning; the crust may be less uniformly crisp than a fried coating.
Can you cook fishballs with panko in an air fryer?
Yes, fishballs with panko work well in an air fryer. Lightly oil the crumb coating and leave room around each ball so hot air can circulate. Turn them partway through cooking and check that the centers are fully cooked.
What is the difference between panko and breadcrumbs on fishballs?
Panko flakes are larger and airier than most ordinary breadcrumbs, giving fishballs with panko a lighter, crunchier crust. Fine breadcrumbs make a denser coating. Either can work, but replacing panko changes the texture rather than the fish mixture.
What sauce goes with fishballs with panko?
Tartar sauce, lemony mayonnaise, or a simple yogurt-and-herb dip all pair well with fishballs with panko. For a sharper contrast, serve them with lemon wedges; avoid a very heavy sauce if you want the crisp coating to stand out.
Can you freeze fishballs with panko?
Yes, fishballs with panko can be frozen, either before or after cooking. Freeze uncooked balls separately first so they do not stick together, then transfer them to a sealed container. Thaw them in the refrigerator before cooking or reheating.
How should you store leftover fishballs with panko?
Store leftover fishballs with panko in a covered container in the refrigerator and eat them promptly. Reheat them in an oven or air fryer to bring back some crispness; microwaving warms them but usually softens the panko coating.
Fishballs with Panko Vitamins & Minerals
Vitamins
B12
0.72µg · 30% DV
B6
0.1mg · 6% DV
B3
0.96mg · 6% DV
B2
0.07mg · 5% DV
Minerals
Selenium
10µg · 18% DV
Phosphorus
96mg · 14% DV
Sodium
304mg · 13% DV
Iodine
14µg · 9% DV
Potassium ⭐
168mg · 5% DV
Fishballs with Panko Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fishballs with Panko
To burn the 148 calories in 4 piece (medium) (80 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 Fishballs with Panko?
Fishballs with panko are small portions of seasoned fish shaped into balls and coated in panko, the light, coarse Japanese-style breadcrumbs that crisp up when cooked. The contrast is the appeal: a crunchy outside around a tender, mild-tasting centre. The dish brings together familiar fish preparations and a Japanese-inspired coating.
Serve them hot with lemon, a dipping sauce or a crisp salad; they work as a snack, starter or part of a main meal. They provide fish protein, with 13.5 g per 100 g. For a lighter plate, bake or air-fry them and pair with vegetables rather than adding another fried side.
How Nutritious Is Fishballs with Panko?
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 Fishballs with Panko 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 Fishballs with Panko Contain Allergens?
Contains these allergens:
Which Diets Is Fishballs with Panko 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
Fishballs with Panko Fat Profile
SATURATED
1.44g
MONOUNSATURATED
1.84g
POLYUNSATURATED
0.96g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.