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Panko farofa Calories
Crunchy Brazilian-style toasted panko crumb side
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Panko farofa (20 g) has 86 calories. That works out to 430 calories per 100 g. It contains 10.4 g of carbs, 1.7 g of protein, 4 g of fat and 0.6 g of fiber. Its 3.6 µg of Selenium covers 7% of the Daily Value. Its glycemic index is 68 (medium), so it raises blood sugar at a moderate pace.
Panko farofa Nutrition Facts
Selected: 2 tablespoon (medium) · 20 g
86
KCAL / 20G
Carbs
10.4g
· 4% DV
Protein
1.7g
· 3% DV
Fat
4g
· 5% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 49% · Protein 8% · Fat 43%
Panko farofa nutrition facts table · 2 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 86 kcal | |
| Total fat | 4 g | 5% |
| Saturated fat | 0.76 g | 4% |
| Trans fat | 0.02 g | |
| Sodium | 104 mg | 5% |
| Total carbohydrate | 10.4 g | 4% |
| Fiber | 0.6 g | 2% |
| Protein | 1.7 g | 3% |
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 2 Tablespoons of Panko farofa?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 20 g | 86 kcal |
| 1 tablespoon (small) | 10 g | 43 kcal |
| 1 serving (small) | 25 g | 108 kcal |
| ½ cup (shredded) | 30 g | 129 kcal |
| 4 tablespoon (large) | 40 g | 172 kcal |
| 1 serving (medium) | 45 g | 194 kcal |
| 1 cup (shredded) | 60 g | 258 kcal |
| 1 serving (large) | 70 g | 301 kcal |
| 100 g | 100 g | 430 kcal |
Calculated from 430 calories per 100 g.
Frequently Asked Questions About Panko farofa
What is panko farofa?
Panko farofa is a Brazilian-style toasted crumb side dish made with panko instead of the cassava flour commonly used in traditional farofa. It is crisp and often served alongside beans, rice, meat, or other savory dishes.
How do you make panko farofa?
To make panko farofa, toast panko crumbs in a pan with oil or butter, stirring until golden and crisp. Season with salt, and add aromatics such as onion or garlic if you like. Panko browns quickly, so keep it moving.
What do you serve with panko farofa?
Panko farofa goes well with Brazilian-style beans and rice, grilled meat, or chicken. Its crisp texture contrasts with softer dishes. Add it just before serving so it stays crunchy rather than soaking up moisture from the plate.
How is panko farofa different from traditional farofa?
Panko farofa uses Japanese-style breadcrumbs, while traditional farofa is usually made with toasted cassava flour. Panko creates larger, lighter crunchy bits; cassava flour gives the dish a finer texture and is the more customary Brazilian version.
Can you make panko farofa ahead of time?
Yes, you can make panko farofa ahead. Let it cool completely, then store it in an airtight container so moisture does not soften the crumbs. If it loses some crunch, warm it briefly in a dry pan before serving.
What can you add to panko farofa?
You can add sautéed onion, garlic, fresh herbs, or olives to panko farofa. Stir them in after toasting the crumbs to help preserve their crisp texture. Use moist additions sparingly, since excess liquid can make the panko soft.
Can you use panko instead of cassava flour in farofa?
Yes, panko can stand in for cassava flour when making a farofa-style side, though the result will not have the same traditional flavor or fine texture. Toast the crumbs gently and watch them closely, as they brown faster than cassava flour.
Which panko is best for panko farofa?
Coarse, dry panko works best for panko farofa because its larger flakes toast into distinct, crisp pieces. Fine breadcrumbs tend to make a denser result and can clump more easily in the pan.
Is panko farofa a Brazilian dish?
Panko farofa is a modern take on the Brazilian side dish farofa. The traditional dish is strongly associated with toasted cassava flour, while this version uses panko for a different, airy crunch.
How can you use leftover panko farofa?
Sprinkle leftover panko farofa over beans, vegetables, or meat as a crunchy topping. If it has softened, toast it briefly in a dry skillet before serving. Add it at the last minute so it does not absorb moisture from the dish.
Panko farofa Vitamins & Minerals
Vitamins
B3
0.48mg · 3% DV
Vitamin E
0.32mg · 2% DV
B1
0.02mg · 2% DV
Biotin
0.6µg · 2% DV
Minerals
Selenium
3.6µg · 7% DV
Sodium
104mg · 5% DV
Manganese
0.09mg · 4% DV
Phosphorus
21mg · 3% DV
Potassium ⭐
27mg · 1% DV
Panko farofa Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Panko farofa
To burn the 86 calories in 2 tablespoon (medium) (20 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 farofa?
Panko farofa is a Brazilian-style take on farofa, the toasted, crumbly side traditionally made with cassava flour. Here, panko breadcrumbs are toasted—often with butter or oil, onion and seasonings—until crisp, then served alongside a meal or scattered over it for crunch.
It is not a familiar everyday dish in most English-speaking kitchens, but it works well with grilled meat, chicken, fish or vegetables. Its light, crisp texture contrasts nicely with saucy dishes. Nutritionally, it is an energy-dense side, supplying mostly carbohydrates and fat, with a more modest amount of protein. For a lighter version, use less cooking fat and treat it as a crunchy topping rather than a large side portion.
How Nutritious Is Panko farofa?
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
Low
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 farofa 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 farofa Contain Allergens?
Contains these allergens:
Which Diets Is Panko farofa 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 farofa Fat Profile
SATURATED
0.76g
MONOUNSATURATED
1.82g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 32:1
Above the ideal 4:1 (32:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.