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Panko Calories
Japanese-style crispy bread crumbs, used for frying
CALORIES
GI
POTASSIUM
FIBER
Panko Nutrition Facts
Selected: 100 g
357
KCAL / 100G
Carbs
71g
· 77%
Protein
13g
· 14%
Fat
3.8g
· 9%
Fiber
4.2g
Panko Vitamins & Minerals
Vitamins
B3
3.6mg · 23% DV
B1
0.22mg · 18% DV
B2
0.13mg · 10% DV
B5
0.4mg · 8% DV
Minerals
Manganese
1mg · 43% DV
Selenium
13µg · 24% DV
Sodium
490mg · 21% DV
Iron
3mg · 17% DV
Panko Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Panko Contain Allergens?
Contains these allergens:
Which Diets Is Panko Good For?
Vegan
— Not suitable
Vegetarian
✓ 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
Panko Fat Profile
SATURATED
0.8g
MONOUNSATURATED
0.7g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 22.5:1
Above the ideal 4:1 (22.5:1).
Foods Similar to Panko
Panko — Frequently Asked Questions
What is the difference between panko and regular breadcrumbs?
Panko is made into larger, flaky pieces, while regular breadcrumbs are usually finer and denser. Its loose texture creates a lighter, crunchier coating.
Why does panko get crispier when fried?
Its larger flakes form a more open coating that crisps readily in hot oil. Pat the food dry and use properly heated oil to help prevent a greasy result.
Can panko be used for oven-baked dishes?
Yes, panko works well for oven-baked cutlets, vegetables, casseroles, and gratins. Toasting it briefly with a little oil first can improve browning and crunch.
How do you stop a panko coating from falling off?
Use a standard breading sequence: flour first, then beaten egg, then panko. Let the coated food rest for a few minutes before cooking so the coating adheres better.
Can panko be used without egg?
Yes. Aquafaba, a thin flour-and-water slurry, yogurt, or a plant-based milk mixture can help panko stick, depending on the recipe.
Is panko only for fried foods?
No. It can be used as a crunchy topping for baked pasta, roasted vegetables, soups, and salads, or mixed into patties for texture.
How should panko be stored after opening?
Keep opened panko in a tightly sealed container in a cool, dry cupboard. Moisture makes it lose its crisp texture and may cause clumping.
Can you freeze panko breadcrumbs?
Yes, panko can be frozen in an airtight, moisture-proof container. It can usually be used straight from the freezer without thawing.
Does panko go bad?
Panko can become stale and lose its flavor and crunch over time, especially if exposed to air or humidity. Discard it if it has mold, insects, damp clumps, or an off or rancid smell.
Is panko safe for people with coeliac disease?
Standard panko is typically made from wheat and contains gluten, so it is not suitable for people with coeliac disease. Choose a product specifically labeled gluten-free and check for cross-contact information.
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Nutrition data compiled from USDA FoodData Central and scientific sources.