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Crispy panko coating, high protein, fried
CALORIES
GI
POTASSIUM
FIBER
Selected: 100 g
289
KCAL / 100G
Carbs
14.8g
· 21%
Protein
23.5g
· 33%
Fat
14.6g
· 46%
Fiber
0.8g
Vitamins
B3
8.9mg · 56% DV
B6
0.43mg · 25% DV
B5
1.1mg · 22% DV
Biotin
6µg · 20% DV
Minerals
Selenium
24µg · 44% DV
Phosphorus
210mg · 30% DV
Sodium
420mg · 18% DV
Zinc
1mg · 9% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not 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
SATURATED
3.2g
MONOUNSATURATED
5.8g
POLYUNSATURATED
3.3g
Omega 6:3 ratio 48.3:1
Above the ideal 4:1 (48.3:1).
Baking usually makes it less oily while still giving a crisp coating, though the color and richness are a bit different from deep-frying. A light spray or brushing of oil helps it brown better in the oven.
Steam trapped under the coating softens it fast, especially if the chicken is covered while still hot. Letting it rest on a wire rack and adding sauce only at serving helps keep it crisp.
It pairs well with mustard-based dips, spicy sauces, or lighter lemony sauces. Very sweet or heavy sauces can overpower the crust and make the meal feel richer.
Yes, an overly wet marinade can make the coating slide off. Patting the surface dry before the flour-egg-panko steps usually gives better adhesion.
Panko crumbs are larger and airier, so they usually create a lighter, crunchier crust. Regular breadcrumbs tend to form a denser, tighter coating.
It can fit after training because it provides protein, but the fried coating may make it feel heavier than simpler chicken dishes. Pairing it with vegetables and a lighter side can make the meal more balanced.
For some people, fried foods are more likely to feel heavy or worsen reflux when eaten close to bedtime. A smaller portion and avoiding rich sauces can make it easier to tolerate.
Cooked panko fried chicken generally keeps for about 3 to 4 days in the refrigerator. Reheating in the oven or air fryer is better than microwaving if you want to restore some crispness.
Yes, it can be frozen either cooked or breaded before cooking. The coating may soften somewhat after thawing, but oven or air-fryer reheating can improve the texture.
People with gluten or egg allergies should avoid it unless those ingredients are specifically replaced, since both are common in the coating. Fried foods may also be harder to tolerate for people with sensitive digestion or reflux.
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Nutrition data compiled from USDA FoodData Central and scientific sources.