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Whole grain coating Calories
Fiber-rich whole grain coating mixture
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Whole grain coating (110 g) has 385 calories. That works out to 350 calories per 100 g. It contains 74.8 g of carbs, 13.8 g of protein, 5 g of fat and 9.9 g of fiber. Its 2.6 mg of Manganese covers 115% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Whole grain coating Nutrition Facts
Selected: 1 cup (medium) · 110 g
385
KCAL / 110G
Carbs
74.8g
· 27% DV
Protein
13.8g
· 28% DV
Fat
5g
· 6% DV
Fiber
9.9g
· 35% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 14% · Fat 11%
Whole grain coating nutrition facts table · 1 cup (medium) (110 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 385 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 0.88 g | 4% |
| Trans fat | 0 g | |
| Sodium | 462 mg | 20% |
| Total carbohydrate | 74.8 g | 27% |
| Fiber | 9.9 g | 35% |
| Protein | 13.8 g | 28% |
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 Cup of Whole grain coating?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 110 g | 385 kcal |
| 1 tablespoon (grated) | 8 g | 28 kcal |
| 2 tablespoon (grated) | 16 g | 56 kcal |
| 0.25 cup (grated) | 28 g | 98 kcal |
| 1 serving (small) | 30 g | 105 kcal |
| 1 serving (medium) | 50 g | 175 kcal |
| ½ cup (grated) | 55 g | 193 kcal |
| 1 serving (large) | 75 g | 263 kcal |
| 100 g | 100 g | 350 kcal |
| 1 cup (grated) | 110 g | 385 kcal |
Calculated from 350 calories per 100 g.
Frequently Asked Questions About Whole grain coating
What is whole grain coating?
Whole grain coating is a grain-based mixture used to cover foods before cooking, giving them a textured outer layer. It can be used on items such as chicken, fish, vegetables, or tofu, and usually has a more pronounced grainy texture than fine white breadcrumbs.
How do you make whole grain coating stick to food?
To help whole grain coating stick, pat the food dry, coat it lightly in flour, dip it in beaten egg, then press it into the coating mixture. Let the coated pieces rest briefly before cooking so the outer layer has time to adhere.
Can you use whole grain coating for chicken?
Yes, whole grain coating works well on chicken pieces, tenders, or cutlets. For even coverage, use similarly sized pieces and press the coating onto all sides; cook the chicken fully before serving, using its thickness to guide the cooking time.
How do you make whole grain coating crispy in the oven?
For a crisp oven-baked result, arrange whole grain-coated food in a single layer on a preheated tray or wire rack. Lightly brush or spray the coating with oil, and leave space between pieces so steam does not soften the crust.
Can whole grain coating be used for frying?
Yes, whole grain coating can be fried in a pan or deep-fried. Keep the oil hot enough to brown the coating without scorching it, and fry in small batches; overcrowding the pan can lower the oil temperature and make the crust greasy.
Can you make whole grain coating without breadcrumbs?
Yes, you can make whole grain coating without ready-made breadcrumbs by crushing dried whole grain bread or using a suitable whole grain cereal or cracker crumb. Choose an unsweetened option, then adjust the crumb size to suit the food you are coating.
Why does whole grain coating turn soggy?
Whole grain coating can turn soggy when food is crowded during cooking, the surface is wet, or steam gets trapped after cooking. Dry the food before coating, leave space between pieces, and place cooked portions on a rack rather than stacking them.
Can whole grain coating be used in an air fryer?
Yes, whole grain coating can be cooked in an air fryer. Arrange the pieces in one layer with room for air to circulate, and lightly oil the coating to encourage browning; turn the pieces if needed for an even finish.
What seasonings go well with whole grain coating?
Whole grain coating pairs well with savory seasonings such as paprika, garlic powder, black pepper, dried herbs, or grated hard cheese. Mix seasonings into the dry coating before applying it so they distribute evenly instead of clumping on the food.
How should you store leftover whole grain coating?
Store unused, uncontaminated whole grain coating in an airtight container in a cool, dry cupboard. Discard any mixture that has touched raw meat, fish, or egg; refrigerate cooked coated food promptly and reheat it until hot throughout.
Whole grain coating Vitamins & Minerals
Vitamins
B1
0.5mg · 42% DV
B3
5.72mg · 36% DV
Biotin
6.6µg · 22% DV
B6
0.33mg · 19% DV
Minerals
Manganese
2.64mg · 115% DV
Selenium
31µg · 56% DV
Phosphorus
319mg · 46% DV
Magnesium
121mg · 29% DV
Sodium
462mg · 20% DV
Potassium ⭐
286mg · 8% DV
Whole grain coating Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole grain coating
To burn the 385 calories in 1 cup (medium) (110 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 Whole grain coating?
Whole grain coating is a mixture made with whole-grain flour or crumbs, used to cover foods before cooking. It adds a textured outer layer to items such as chicken, fish and vegetables, rather than being served as a dish on its own.
Its flavour is mildly nutty and toasted, with a crisp finish when baked or fried. Cooks may press it onto food with a little egg or another binder, then serve the coated pieces with a salad, vegetables or a dipping sauce. It brings more fibre than a coating made from refined grains: it has 9 g per 100 g. For a lighter result, use a thin layer and bake with only a little oil.
How Nutritious Is Whole grain coating?
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 Whole grain coating 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 Whole grain coating Contain Allergens?
Contains these allergens:
Which Diets Is Whole grain coating Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Whole grain coating Fat Profile
SATURATED
0.88g
MONOUNSATURATED
1.1g
POLYUNSATURATED
1.65g
Omega 6:3 ratio 17.1:1
Above the ideal 4:1 (17.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.