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Panko-breaded chicken breast Calories
High in protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Panko-breaded chicken breast (150 g) has 398 calories. That works out to 265 calories per 100 g. It contains 24.3 g of carbs, 36.8 g of protein, 17.1 g of fat and 1.2 g of fiber. Its 14.7 mg of B3 covers 92% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Panko-breaded chicken breast Nutrition Facts
Selected: 1 piece (medium) · 150 g
398
KCAL / 150G
Carbs
24.3g
· 9% DV
Protein
36.8g
· 74% DV
Fat
17.1g
· 22% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 24% · Protein 37% · Fat 39%
Panko-breaded chicken breast nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 398 kcal | |
| Total fat | 17.1 g | 22% |
| Saturated fat | 3.53 g | 18% |
| Trans fat | 0.08 g | |
| Sodium | 720 mg | 31% |
| Total carbohydrate | 24.3 g | 9% |
| Fiber | 1.2 g | 4% |
| Protein | 36.8 g | 74% |
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 Panko-breaded chicken breast?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 398 kcal |
| 1 piece (small) | 90 g | 239 kcal |
| 100 g | 100 g | 265 kcal |
| 1 serving (small) | 120 g | 318 kcal |
| 1 serving (medium) | 180 g | 477 kcal |
| 1 piece (large) | 220 g | 583 kcal |
| 1 serving (large) | 250 g | 663 kcal |
| 2 piece (double) | 300 g | 795 kcal |
Calculated from 265 calories per 100 g.
Frequently Asked Questions About Panko-breaded chicken breast
What is panko-breaded chicken breast?
Panko-breaded chicken breast is chicken coated in Japanese-style breadcrumbs and then cooked until the coating is crisp. Panko flakes are larger and airier than many standard breadcrumbs, giving the chicken a lighter, crunchier crust.
How do you make panko-breaded chicken breast crispy?
For crisp panko-breaded chicken breast, coat the chicken in flour, beaten egg, and panko in that order, pressing the crumbs on gently. Leave space between pieces while cooking so steam does not soften the coating.
Can you cook panko-breaded chicken breast in an air fryer?
Yes, panko-breaded chicken breast cooks well in an air fryer. Arrange the pieces in a single layer with space around them, and lightly oil the crumb coating so it browns; check that the chicken is cooked through before serving.
What is the difference between panko-breaded chicken breast and chicken katsu?
Chicken katsu is a Japanese cutlet traditionally coated in panko and fried, while panko-breaded chicken breast is a broader name for chicken prepared with that coating. Katsu is commonly served sliced with tonkatsu sauce and cabbage.
Is panko-breaded chicken breast better baked or fried?
Fried panko-breaded chicken breast usually develops a more evenly browned, crisp crust, while baking is a convenient way to use less oil. For either method, similarly sized pieces help the chicken cook evenly.
What sauce goes with panko-breaded chicken breast?
Panko-breaded chicken breast pairs well with tonkatsu sauce, honey mustard, or a lemony mayonnaise sauce. Serve sauce on the side rather than pouring it over the crust to keep the panko crisp.
How long does cooked panko-breaded chicken breast last in the fridge?
Cooked panko-breaded chicken breast keeps for three to four days in a covered container in the refrigerator. Refrigerate leftovers promptly rather than leaving them at room temperature, and reheat only the portion you plan to eat.
How do you reheat panko-breaded chicken breast without making it soggy?
Reheat panko-breaded chicken breast in an oven or air fryer to bring back some crunch. A microwave tends to soften the coating; place pieces in a single layer and make sure the center is hot before eating.
Can you freeze panko-breaded chicken breast?
Yes, cooked panko-breaded chicken breast can be frozen in an airtight container or freezer bag. For better texture, freeze pieces in a single layer first, then pack them; thaw safely in the refrigerator before reheating.
Why does the panko coating fall off chicken breast?
The panko coating can fall off panko-breaded chicken breast if the surface is wet, the egg layer is patchy, or the pieces are moved too soon. Pat the chicken dry, coat it evenly, and let excess egg drip off before adding panko.
Panko-breaded chicken breast Vitamins & Minerals
Vitamins
B3
14.7mg · 92% DV
B6
0.78mg · 46% DV
B5
1.23mg · 25% DV
B12
0.48µg · 20% DV
Minerals
Selenium
39µg · 71% DV
Phosphorus
330mg · 47% DV
Sodium
720mg · 31% DV
Manganese
0.43mg · 19% DV
Potassium ⭐
435mg · 13% DV
Panko-breaded chicken breast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Panko-breaded chicken breast
To burn the 398 calories in 1 piece (medium) (150 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-breaded chicken breast?
Panko-breaded chicken breast is chicken breast coated in panko, Japanese-style breadcrumbs known for their larger, airy flakes. It is usually fried or baked, giving the outside a crisp coating while the meat stays tender. It is a familiar kind of breaded cutlet, though panko gives it a lighter, crunchier crust than fine breadcrumbs.
It can be served hot with rice, potatoes or salad, or tucked into a sandwich; in Japan, panko-crusted chicken is also enjoyed in katsu-style meals. It is a protein-rich choice, with 24.5 g of protein per 100 g. For a lighter plate, bake it rather than frying and pair it with vegetables or a fresh salad.
How Nutritious Is Panko-breaded chicken breast?
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 Panko-breaded chicken breast 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 chicken breast Contain Allergens?
Contains these allergens:
Which Diets Is Panko-breaded chicken breast 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
✓ Suitable
Low FODMAP
— Not suitable
Panko-breaded chicken breast Fat Profile
SATURATED
3.53g
MONOUNSATURATED
6.9g
POLYUNSATURATED
4.35g
Omega 6:3 ratio 33.8:1
Above the ideal 4:1 (33.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.