How Many Calories Are In Breadcrumbs? A Nutritional Guide

December 19, 2025 •

4 min read

According to the USDA, one cup of dry, grated, plain breadcrumbs contains over 400 calories. The precise calorie count for breadcrumbs can vary widely based on the type of bread, whether it's plain or seasoned, and how it is ultimately prepared and cooked.

Quick Summary

This nutritional guide breaks down the calorie content of different types of breadcrumbs, comparing plain, panko, and seasoned varieties. It explores how key factors like ingredients and cooking methods impact the final calorie count.

Key Points

Plain Dry Crumbs Are Calorie-Dense: A single cup of plain, dry breadcrumbs contains approximately 427 calories, derived mostly from carbohydrates.
Panko is Less Dense: Panko breadcrumbs are lighter and airier than regular crumbs, often resulting in fewer calories per serving, but not necessarily per weight.
Seasoning Adds Calories and Sodium: Pre-seasoned, store-bought breadcrumbs typically contain more calories and significantly higher sodium than plain versions.
Frying Increases Total Calories Dramatically: Cooking breadcrumb-coated foods by frying in oil adds considerable fat and calories compared to baking or air-frying.
Homemade is Often Healthier: Making breadcrumbs at home from whole-grain bread gives you control over ingredients, allowing for higher fiber and lower sodium content.
Alternatives Can Reduce Carbs: Substitutes like crushed pork rinds, almond flour, or oats can provide a low-carb, nutrient-rich alternative to traditional breadcrumbs.

The Calorie Breakdown of Different Breadcrumb Varieties

Determining the exact calorie count for breadcrumbs is not as straightforward as it seems, as multiple factors come into play. The most significant variable is the type of breadcrumb itself. Plain, dry breadcrumbs serve as a baseline, but the numbers shift when considering lighter panko crumbs or calorie-dense seasoned mixes.

Plain, Dry Breadcrumbs

Plain, dry breadcrumbs are made from ground, dehydrated bread, concentrating the calories found in the original bread. Per cup, a standard, grated, plain variety can contain approximately 427 calories. A single tablespoon contains around 55 calories. The bulk of these calories come from carbohydrates, as bread is the primary ingredient. The drying process removes moisture but retains the nutritional density, meaning a small quantity of crumbs can carry a surprising number of calories.

Panko Breadcrumbs

Panko, or Japanese-style breadcrumbs, are known for their light, airy, and flaky texture, which results in a crispier finish when fried. This difference in texture also impacts the calorie density. While panko is often perceived as a lighter alternative, it is still a processed flour product. A 1/4 cup serving of plain panko typically contains around 100-110 calories. Because they are less dense, you may use a smaller volume to achieve the same coverage as traditional breadcrumbs, which can contribute to a lower overall calorie count in a dish.

Seasoned Breadcrumbs

Seasoned breadcrumbs generally have a slightly higher calorie and sodium content compared to their plain counterparts. This is because commercial seasoned breadcrumbs contain added ingredients like salt, spices, and sometimes cheese or other flavorings. A single cup of seasoned breadcrumbs can have up to 460 calories, along with significantly higher sodium levels. While the difference in a single tablespoon might be minimal, the increased sodium is a notable factor for those monitoring their intake. Homemade seasoned breadcrumbs, however, allow for better control over ingredients and sodium.

Factors That Influence Calorie Count

Beyond the basic variety, several other factors can alter the caloric value of breadcrumbs in your meal. Understanding these elements can help you make more informed dietary choices.

Original Bread: The source bread used to make the crumbs plays a huge role. Using whole-wheat or whole-grain bread will result in breadcrumbs with more fiber and other nutrients, but the calorie count will be similar per weight compared to white bread crumbs. The drying process concentrates calories, so a stale piece of bread has the same calories as its fresh counterpart, but a higher calorie-per-gram ratio because it weighs less.
Homemade vs. Store-Bought: Making breadcrumbs at home gives you full control over ingredients, including salt, oil, and spices, which can lead to a healthier final product. Store-bought options, especially seasoned ones, often contain high levels of sodium and preservatives.
Preparation Method: The cooking method for your food has a significant impact. Frying food coated in breadcrumbs, for example, will cause the crumbs to absorb a considerable amount of oil, drastically increasing the calorie and fat content. Baking or air-frying offers a much lighter, lower-calorie preparation method.
Added Ingredients: Beyond the crumbs themselves, what you mix with them matters. Mixing breadcrumbs with grated cheese, butter, or nuts for toppings or binders will increase the total caloric load.

Comparison of Breadcrumb Types


Breadcrumb Type	Calories per 1/4 cup (approx.)	Texture	Flavor	Best for...
Plain, Dry	~110	Fine, dense	Neutral	Binders, stuffings, dense crusts
Panko	~70-100	Light, airy, flaky	Neutral	Crispy coatings on fried or baked foods
Seasoned	~115	Fine to coarse	Salty, herby	Flavorful coatings, casseroles
Whole Wheat	~100-110	Dense, slightly coarse	Nutty, earthy	Healthier coatings, whole-grain dishes

Making Your Own Lower-Calorie Breadcrumbs

To minimize calories and control ingredients, making your own breadcrumbs is an excellent option. For a healthier, high-fiber version, you can use whole-grain or whole-wheat bread. Here's a simple process:

Start with Whole-Grain Bread: Use stale or toasted slices of your favorite whole-grain bread. Whole-grain varieties offer more fiber and nutrients than white bread.
Process to Crumbs: Break the slices into pieces and pulse them in a food processor until you reach the desired consistency.
Dry in the Oven: Spread the fresh crumbs on a baking sheet and bake at a low temperature (e.g., 300°F or 150°C) until they are completely dry and toasted, but not browned.
Flavor Naturally: Instead of using high-sodium seasoned mixes, add your own dried herbs like parsley, oregano, or a pinch of garlic powder to the finished crumbs.

Healthy Alternatives and Reduced-Calorie Cooking

If you want to significantly reduce the calories contributed by breadcrumbs, consider these alternatives and cooking methods:

Nutritional Flours: Ground flaxseed, almond flour, or chickpea flour can be used as a gluten-free and often lower-carb alternative. Almond flour provides healthy fats and protein, while ground flaxseed is a great source of omega-3s.
Pork Rinds (For Keto/Low-Carb): For a keto-friendly, low-carb substitute, crushed pork rinds (pork panko) can mimic the texture of breadcrumbs without the high carb count.
Oats and Quinoa: Rolled oats pulsed in a food processor can replace breadcrumbs in binding applications like meatballs or meatloaf. Quinoa flakes are another great gluten-free option for coating.
Baking vs. Frying: The most crucial tip for controlling calories is to choose your cooking method wisely. Frying foods in oil can add hundreds of extra calories, while baking or air-frying provides a crispy finish with minimal added fat.

Conclusion

When asking "how many calories are in breadcrumbs?", the answer depends on the type, ingredients, and preparation method. Plain, dry breadcrumbs average around 427 calories per cup, but this can increase with seasoning or when cooked with oil. Opting for homemade, whole-grain breadcrumbs provides more control and higher fiber, while alternatives like almond flour or crushed pork rinds offer low-carb options. The key to managing calories is to be mindful of your breadcrumb choice and cooking technique, favoring baking over frying to keep your dishes lighter. You can learn more about healthy cooking from The Diet Chef.

Frequently Asked Questions

Panko breadcrumbs are often lower in calories per serving because their light, airy texture means a smaller volume is used to achieve the same crispy effect. However, calorie density per weight is generally similar to other breadcrumbs.

Frying adds a significant number of calories because the breadcrumbs absorb oil. The amount of oil absorbed depends on the oil temperature and the texture of the food, but it can increase the total calories of a breaded item by 50% or more.

Yes, homemade breadcrumbs are typically healthier. When you make them yourself, you control the ingredients, allowing you to use whole-grain bread and less sodium than many processed, store-bought mixes.

For a low-carb alternative, crushed pork rinds (pork panko), almond flour, or ground flaxseed are excellent choices. These substitutes provide a similar texture and can be used for both coatings and binders.

Whole-wheat breadcrumbs contain a similar number of calories per serving as white breadcrumbs but are nutritionally superior due to their higher fiber content. The total calories per gram will be comparable because the moisture content is concentrated in the drying process.

No, a slice of stale bread has the same total calories as when it was fresh. However, since it has lost moisture and weighs less, it has a higher calorie-per-gram ratio. This is why breadcrumbs, which are essentially dehydrated bread, are calorie-dense.

To reduce calories, use panko or homemade whole-grain breadcrumbs, and use a healthier cooking method like baking or air-frying instead of deep-frying. You can also use lower-calorie substitutes such as almond flour or crushed pork rinds.