How much protein is in panko?

One cup of panko (60 g) has 8 g of protein (237 kcal); 100 g has 13.3 g.

Feast Factsper 100 g

PER 100 GProtein

13.3g

Calories395

Carbohydrate72g

Fiber4.5g

Sugars6.2g

Fat5.3g

Saturated1.2g

Sodium732 mg

3.4 g protein per 100 kcal · USDA FoodData Central

Protein verdictModerate protein

3.4 g of protein per 100 kcal (13% of its calories): 2.5–5 g is moderate on our scale.

25 g of protein from panko alone takes 188 g (about 3⅛ cups) and 742 kcal.

#2 of 18 in Bread & bakery for protein per 100 g, #9 for protein per calorie.

How we rate protein →

Protein per portion

Protein, calories, carbs and fat in panko per portion
Portion	Protein	kcal	Carbs	Fat
100 g	13.3 g	395	72 g	5.3 g
1 oz (28 g)	3.8 g	112	20 g	1.5 g
1 cup (60 g)	8 g	237	43 g	3.2 g
1 tbsp (3.8 g)	0.5 g	15	2.7 g	0.2 g

One cup of panko (60 g) is 7% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.

Most of its calories come from carbohydrate: about 73%.

How it compares

The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has more protein than whole-wheat tortillas, brioche buns and croutons and less than Italian breadcrumbs.

panko compared with similar foods, per 100 g
Food	Protein	kcal	Protein per 100 kcal
Italian breadcrumbs	14.1 g	383	3.7 g
Panko	13.3 g	395	3.4 g
Whole-wheat tortillas	9.8 g	310	3.2 g
Brioche buns	9.5 g	307	3.1 g
Croutons	10.8 g	465	2.3 g

All 200 foods →

Recipes with panko

10 recipes in the Feast Mode library use panko, macros computed the same way.

Across the 10 library recipes that use it, a serving has 9.8 g of panko on average, which brings 1.3 g of protein: 3% of the dish’s protein. It carries the most in Chicken Katsu Curry, at 5% of the protein.

59G
PROTEIN

Creamy Cajun Tomato Pasta with Crispy Chicken

45 min · 637 kcal

58G
PROTEIN

Air Fryer Chicken Parmesan

50 min · 595 kcal

54G
PROTEIN

Buffalo Chicken Wraps

50 min · 469 kcal

52G
PROTEIN

Chicken Katsu Curry

60 min · 661 kcal

52G
PROTEIN

Hot Honey Crispy Chicken Sandwich

55 min · 642 kcal

51G
PROTEIN

Glazed Turkey Meatloaf

85 min · 539 kcal

48G
PROTEIN

Baked Turkey Meatballs with Melted Mozzarella

50 min · 508 kcal

46G
PROTEIN

Buffalo Chicken Mac and Cheese

60 min · 505 kcal

Questions

How much protein is in a cup of panko?

One cup of panko (60 g) has 8 g of protein and 237 kcal, with 43 g of carbohydrate and 3.2 g of fat.

How much protein is in 100 g of panko?

100 g of panko has 13.3 g of protein, 395 kcal, 72 g of carbohydrate and 5.3 g of fat (USDA FoodData Central 174928).

Is panko a good source of protein?

Moderate protein: 3.4 g of protein per 100 kcal (13% of its calories): 2.5–5 g is moderate on our scale. Getting 25 g of protein from panko alone takes 188 g (about 3⅛ cups) and 742 kcal.

Which has more protein, panko or Italian breadcrumbs?

Italian breadcrumbs, with 14.1 g of protein per 100 g against 13.3 g for panko. Per 100 kcal: panko 3.4 g, Italian breadcrumbs 3.7 g.

Source: USDA FoodData Central, SR Legacy 174928: “Bread, crumbs, dry, grated, plain”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate

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