How many calories are in 1/4 cup of panko?

December 28, 2025 •

3 min read

A 1/4 cup serving of plain, unseasoned panko breadcrumbs typically contains between 70 and 100 calories, a range that can vary by brand and specific formulation. This light, airy Japanese-style breadcrumb is a popular choice for adding a crisp, crunchy coating to a variety of dishes.

Quick Summary

The calorie count for 1/4 cup of panko differs by brand, but plain varieties generally fall within the 70-100 calorie range. Seasoned and whole wheat panko also have unique nutritional profiles. Its light texture absorbs less oil, often making it a lighter coating than standard breadcrumbs.

Key Points

70-100 Calories per 1/4 Cup: Plain panko typically contains between 70 and 100 calories per 1/4 cup serving, though this can vary by brand.
Less Oil Absorption: The flaky, airy texture of panko means it absorbs less oil during frying compared to traditional breadcrumbs, resulting in a lighter dish.
Check for Seasoned vs. Plain: Seasoned panko varieties contain significantly higher sodium levels than plain versions, so always check the label.
Whole Wheat Options Available: Some brands offer whole wheat panko, which is often higher in fiber and may have slightly different nutritional values.
Cooking Method Matters: The final calorie count of a dish with panko heavily depends on the cooking method. Baking or air-frying is a lower-calorie alternative to deep-frying.
Versatile Kitchen Staple: Panko can be used for more than just fried foods, serving as a binder for meatballs or a crunchy topping for baked dishes.

Panko's Nutritional Breakdown: What to Expect

While a definitive single number is elusive, the calorie count for 1/4 cup of panko is typically determined by several factors, including the brand, whether it is plain or seasoned, and if it is made from whole wheat. Understanding these variations is key to accurately tracking your caloric intake when cooking with this versatile ingredient. Panko is a carbohydrate-dense food, and its calories primarily come from that source, with smaller contributions from protein and fat. The signature airy, flaky texture of panko is what allows it to absorb less oil and grease during cooking, which often results in a less calorie-dense end product compared to dishes made with traditional breadcrumbs.

Plain vs. Seasoned Panko

Most standard plain panko brands, like Progresso, list their 1/4 cup serving size at around 100 calories. The macronutrient distribution is heavily skewed toward carbohydrates. In contrast, some manufacturers, like Ian's, report slightly higher counts, such as 140 calories for the same serving size, which highlights the importance of checking the label. For seasoned varieties, the calorie count can be similar, but the sodium content is significantly higher. For example, some seasoned options can contain over 400 mg of sodium per 1/4 cup, compared to under 100 mg for plain versions. It's a crucial distinction for anyone monitoring their sodium intake.

Whole Wheat vs. White Panko

Some brands offer a whole wheat version of panko, which typically features a slightly different nutritional profile. Whole wheat panko might contain more fiber, a longer ingredient list, and potentially fewer calories per serving, though this varies. This makes it an appealing option for those seeking to increase their fiber intake without sacrificing the signature crispy texture. The flavor can be slightly nuttier, adding an extra layer of complexity to your cooking.

Comparison Table: Panko vs. Regular Breadcrumbs

To better illustrate the differences, here is a comparison of the typical nutritional values for 1/4 cup of panko and regular breadcrumbs, based on average figures found in nutritional databases:


Nutrient	Panko Breadcrumbs (Plain)	Regular Breadcrumbs (Plain)
Calories	70–100	100–120
Total Fat	0.5g–1g	1.5g–2g
Carbohydrates	14g–20g	20g–22g
Protein	3g–4g	4g–5g
Sodium	~50mg	>200mg
Texture	Light, flaky, and airy	Dense and fine
Oil Absorption	Less	More

Factors That Influence Calorie Count

The final calorie count of your meal depends on more than just the dry panko crumbs. When used as a coating, the panko is often dipped in flour and egg wash, and then cooked in oil or butter. Frying, in particular, adds significant calories and fat. The light, porous structure of panko actually works to your advantage here, as it absorbs less cooking oil than traditional breadcrumbs, resulting in a lighter-tasting and lower-calorie finished dish. Baking or air-frying your panko-coated food is a great way to maximize the crispiness while minimizing the added fat and calories.

Practical Uses for Panko

Panko is incredibly versatile. Its crisp texture makes it ideal for more than just deep-frying. For a healthier alternative, consider using it for baked chicken or fish, where a light spritz of cooking spray or a drizzle of oil is all that is needed for a golden, crunchy crust. It can also be used as a delicious, buttery topping for casseroles like macaroni and cheese or as a binder for meatballs and veggie burgers. Toasting panko with herbs and parmesan cheese creates a savory garnish for pasta dishes or salads. The possibilities are extensive, making panko a staple ingredient for both health-conscious and gourmet cooks.

Conclusion

While a precise calorie count for 1/4 cup of panko depends on the specific brand and type, it generally ranges from 70 to 100 calories. Panko's low oil absorption and characteristically light, airy texture make it a popular alternative to traditional breadcrumbs for creating lighter, crispier coatings. The final nutritional impact on your dish is highly influenced by your cooking method, so opting for baking or air-frying can significantly reduce the overall fat and calorie content. By understanding these key factors, you can make informed choices to align with your dietary goals without sacrificing flavor or texture. For more in-depth nutritional information on food ingredients, refer to the USDA FoodData Central database.

Frequently Asked Questions

Panko is often a healthier choice than regular breadcrumbs because its lighter, flakier texture causes it to absorb less oil during cooking, which results in a lower fat and calorie end product.

Per serving, plain panko often has slightly fewer calories than standard breadcrumbs. However, the final calorie count in a dish depends heavily on the cooking method, as panko’s low oil absorption can lead to a less fatty result overall.

To reduce calories, consider baking or air-frying your panko-coated items instead of deep-frying them. Using a light spritz of cooking spray or a minimal drizzle of oil can still achieve a crispy finish with fewer added calories.

The calorie count of panko itself does not change upon cooking, but the overall calorie count of the dish will increase based on the cooking method. Frying in oil or butter adds additional fat and calories that must be accounted for.

No, calorie counts can vary slightly between brands due to differences in formulation and ingredients. Always check the nutrition label on the specific package for the most accurate information.

Whole wheat panko is typically higher in dietary fiber and may have a slightly different calorie count, though this depends on the brand. The flavor is often a bit nuttier compared to the more neutral white panko.

Yes, panko is very versatile and can be used as a crispy topping for baked casseroles, a binder in meatballs, or toasted and used as a garnish for salads and pasta.