EatBetterEatBetter
Foods ▾
Ready & Packaged FoodsVegetables & LegumesDesserts & ConfectioneryMeat & ProteinGrains & BakeryBeveragesMilk & DairyNatural & Other Foods

Ready & Packaged Foods

All →
Fast Food & RestaurantBurgers · Pizza · Doner & Wrap · Fried Sides · Restaurant Menu Items

Explore foods by category, subcategory or brand

CompareBrands
Tools ▾
Food GuideCompareBlog
TR
Download on the App StoreGet it on Google Play

🍗

Low GI
💪High Protein

Panko-breaded baked chicken Calories

High-protein baked chicken

CALORIES

225kcal

GI

50low

POTASSIUM

287mg

FIBER

0.7g

Panko-breaded baked chicken Nutrition Facts

Selected: 100 g

225

KCAL / 100G

Carbs

12.4g

· 22%

Protein

25.1g

· 45%

Fat

8.4g

· 33%

Fiber

0.7g

Panko-breaded baked chicken Vitamins & Minerals

Vitamins

B3

10.8mg · 68% DV

B6

0.48mg · 28% DV

B5

1.05mg · 21% DV

Biotin

4.1µg · 14% DV

Minerals

Selenium

25.4µg · 46% DV

Phosphorus

221mg · 32% DV

Sodium

430mg · 19% DV

Zinc

1mg · 9% DV

Panko-breaded baked chicken Glycemic Index

GLYCEMIC INDEX

50
Low
0 Low5570100

GLYCEMIC LOAD

6
Low

Accounts for portion size — a more realistic measure than GI alone.

Is Panko-breaded baked chicken 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-breaded baked chicken Contain Allergens?

Contains these allergens:

Gluten yes
Dairy free
Eggs yes
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Panko-breaded baked chicken Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Panko-breaded baked chicken Fat Profile

SATURATED

1.75g

MONOUNSATURATED

3.35g

POLYUNSATURATED

1.65g

⚖️

Omega 6:3 ratio 31:1

Above the ideal 4:1 (31:1).

Foods Similar to Panko-breaded baked chicken

🥩

Ground Beef

250 kcal

🍢

Chicken Skewer

140 kcal

🥩

Sauteed Lamb

230 kcal

🍗

Smoked Turkey

110 kcal

🥩

Beef Kavurma

230 kcal

🍆🍖

Meatballs with Eggplant Purée

155 kcal

🥩

Beef Cubed

250 kcal

🍗

Chicken fillet (cooked)

165 kcal

Panko-breaded baked chicken — Frequently Asked Questions

Is panko-breaded baked chicken a processed food?

Yes. The panko coating, egg wash, and seasonings—and often added ingredients in ready-made versions—mean it is generally classified as processed. Making it at home with simple ingredients gives you more control over the recipe.

Why does panko-breaded chicken fail to get crispy in the oven?

The coating can stay soft if the oven is not fully preheated, the pieces are crowded, or the crumbs have no contact with oil. Leave space between pieces and lightly coat the panko with oil before baking.

Why does the panko coating fall off chicken?

Coating is less likely to stick when the chicken is wet or when the flour, egg, and panko layers are not properly applied. Pat the chicken dry and let the coated pieces rest briefly before baking.

How can you tell when panko-breaded baked chicken is safely cooked?

The thickest part should be fully cooked with no raw-looking or pink center. For the most reliable check, use a food thermometer and confirm the center reaches at least 74°C (165°F).

What goes well with panko-breaded baked chicken?

A leafy salad, roasted vegetables, or a yogurt-based side balances the savory, crunchy coating. Lemon, herbs, and lighter sauces also complement it without weighing down the dish.

Is baked panko chicken a better choice than fried breaded chicken?

Baking usually requires less added oil than deep-frying. The overall result still depends on the amount of oil, serving size, and whether the product includes salty sauces or added ingredients.

Is panko-breaded chicken better before or after a workout?

It can work well as part of a protein-containing meal after exercise. Right before training, the coating and fat may feel heavy for some people, so a smaller serving or a plainer option may be more comfortable.

Can panko-breaded baked chicken be reheated?

Yes, if it has been stored safely in the refrigerator, it can be reheated until hot throughout. An oven or air fryer will restore crispness better than a microwave, and it is best not to reheat it repeatedly.

What is the best way to store cooked panko-breaded chicken?

Cool it promptly rather than leaving it at room temperature for long, then refrigerate it in a shallow container. Let excess steam escape before sealing to help prevent the coating from becoming soggy.

Can people with egg or gluten allergy eat panko-breaded chicken?

Traditional versions are not suitable because panko is typically wheat-based and the coating commonly contains egg. Gluten-free crumbs and an egg-free binder are alternatives, but cross-contact should be checked carefully, especially in prepared products.

Have another question about Panko-breaded baked chicken?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

EatBetter

Scan calories with your camera

Instant AI nutrition analysis

App StoreGoogle Play

Nutrition data compiled from USDA FoodData Central and scientific sources.