Using small amounts as an embellishment to lightly fried dishes - rather than large amounts in deep-fried dishes - can also help you use panko in moderation.
This is the typical amount used in traditional dishes, and is considered a low calorie and low nutrient serving. However, panko can still be part of a healthy diet when eaten in small amounts.Īs a starting point, enjoy about 1/4 cup (roughly 30 grams or 1 ounce) of panko in your dishes and adjust slightly based on preference. In fact, a high intake of fried foods is linked to heart disease and other health risks ( 7, 8, 9, 10). The frying process significantly increases a dish’s overall calorie and fat content without adding nutrients. Plus, since panko is often used as a coating for fried foods, you run the risk of eating more fried foods if you commonly eat dishes made with panko. Keep in mind that high calorie diets with low nutritional value are linked to an increased risk of chronic disease ( 6). Panko has low nutrient density since it has very few nutrients but still contributes to your calorie intake. This chart compares 1 ounce (28–30 grams) of panko, regular, and whole grain breadcrumbs ( 1, 4, 5). However, whole grain breadcrumbs contain slightly more fiber and minerals than panko or regular breadcrumbs. The nutritional value of breadcrumbs is similar no matter the type. Regular breadcrumbs are often used in stuffing, breading for fried meats and casseroles, or binder for meatballs and bread loaves. You can also try using it as a light batter or adding it as a coating for fish filets or lightly fried meats. For example, Italian breadcrumbs include basil, oregano, and other herbs popular in Italian cuisine.įor culinary uses, panko is common in Japanese dishes like katsu and tempura, as it adds a light, crisp texture. In addition, panko has little to no flavor, whereas regular breadcrumbs often come mixed with seasoning. As such, panko absorbs less oil than regular breadcrumbs, so it’s generally crispier and more delicate to the bite ( 3). Culinary differencesįor starters, regular breadcrumbs can be made with any type of bread, whereas panko is made only from crustless white bread. If you’re wondering which type of breadcrumb to choose, you may wonder what differentiates panko originating from Japan from other types of breadcrumbs.
How does panko compare to to regular breadcrumbs?
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