How Many Calories Are in Breaded Panko Shrimp?

October 20, 2025 •

4 min read

According to nutritional data, a 3-ounce serving of Kirkland Signature panko breaded shrimp contains about 190 calories, though the number can vary significantly by brand and cooking method. Understanding how many calories are in breaded panko shrimp is crucial for managing your dietary intake, especially if you're watching your weight or counting macros.

Quick Summary

This guide details the calorie count and nutritional information for breaded panko shrimp, explaining how cooking methods like frying versus air frying impact the final numbers. It includes brand comparisons and tips for making a healthier version of this popular seafood dish.

Key Points

Method Matters: The cooking method, such as deep-frying versus air-frying, is the most significant factor affecting the calorie count of breaded panko shrimp.
Deep-Fried Calories: Deep-fried versions can range from 250 to over 400 calories per serving due to oil absorption.
Air-Fried for Fewer Calories: Air-frying is a much lighter option, with recipes often falling between 170 and 225 calories per serving.
Brand Variation: Calorie counts vary by brand and serving size; for example, Kirkland Signature's frozen version has about 190 calories per 3-shrimp serving.
Control Your Cooking: Making your own panko shrimp at home using an air fryer or oven baking gives you the most control over ingredients and final calorie count.
High-Protein Base: Plain shrimp is very low in calories and high in protein; the breading and oil are where the majority of added calories come from.

Calorie Breakdown by Cooking Method

The calorie content of breaded panko shrimp is not a fixed number; it largely depends on how it's prepared. The preparation method can add a substantial amount of fat and calories to the final dish. A basic comparison can be drawn between deep-frying, oven-baking, and air-frying.

Deep-Fried Panko Shrimp

Deep-frying involves submerging the shrimp in a large amount of hot oil, which the panko breading soaks up, significantly increasing the calorie count. A single serving of deep-fried panko shrimp can range from 250 to over 400 calories, depending on the size of the shrimp and the amount of oil absorbed. The additional oil contributes high amounts of fat, including potentially unhealthy trans fats, if the oil is reused or heated to very high temperatures.

Oven-Baked Panko Shrimp

Baking offers a lighter alternative to deep-frying. For example, a 4-shrimp serving of frozen, oven-ready panko breaded shrimp from Giant contains 210 calories. This method uses minimal to no oil, relying on the dry heat of the oven to crisp the breading. This results in a lower-fat and lower-calorie product compared to its deep-fried counterpart.

Air-Fried Panko Shrimp

Air-frying is an increasingly popular method that mimics deep-frying with hot circulating air and only a small amount of oil, if any. This process significantly reduces the fat and calorie content. An air-fried panko shrimp recipe can have as few as 169-222 calories per serving, depending on the exact ingredients and serving size. This makes it a much healthier option for those who want the crispy texture without the excess fat.

Brand-Specific Calorie Information

Calorie counts can also differ dramatically among brands, even for similar products. Serving sizes and recipes vary, affecting the overall nutritional profile. Here is a look at some common options, noting that specific numbers may change:

Kirkland Signature Panko Breaded Shrimp: Reports suggest around 190 calories for a 3-shrimp serving.
Giant Panko Breaded Shrimp (Frozen, Oven-Ready): Lists 210 calories for a 4-shrimp serving.
Gorton's Jumbo Butterfly Shrimp (Panko): Advertises 250 calories for a 5-shrimp serving.
Publix Premium Panko Butterfly Shrimp (Frozen): Cites 200 calories per 4-shrimp serving.

Comparison Table: Panko Shrimp Calories by Preparation


Preparation Method	Approx. Calories (per ~3-4 oz serving)	Total Fat (grams)	Cooking Time	Key Difference
Deep-Fried	250–400+	High (varies)	~3-5 minutes	Oil absorption significantly increases calories and fat.
Oven-Baked	190–220	Low to Moderate	~12-15 minutes	Lower fat alternative to deep-frying, minimal oil added.
Air-Fried	170–225	Low	~8-15 minutes	Achieves crispy texture with very little oil, significantly lower calories.

Creating Lower-Calorie Panko Shrimp at Home

To enjoy the flavor of panko shrimp with fewer calories, consider these cooking tips:

Use an Air Fryer: This is one of the most effective ways to slash calories and fat without sacrificing crispiness. Preheat your air fryer and spray the shrimp lightly with olive oil spray for a golden finish.
Opt for Oven Baking: For homemade panko shrimp, arrange the breaded shrimp on a baking sheet and bake at a high temperature (around 425°F) to ensure a crispy coating.
Choose Leaner Coatings: To further reduce calories, try using whole wheat panko crumbs or a blend of panko and crushed crackers. Adding seasonings and parmesan cheese can boost flavor without adding significant calories.
Control Ingredients: When making your own, use egg whites instead of whole eggs to create a lighter batter.
Serve with Healthy Dipping Sauce: Instead of a heavy, creamy sauce, pair your shrimp with a low-calorie alternative like a lemon-based dipping sauce, a spicy mayo made with light mayonnaise, or a simple cocktail sauce.

The Role of Panko and Shrimp in Calorie Count

Plain shrimp is naturally low in calories and high in protein, making it an excellent dietary choice. The vast majority of calories in a breaded panko shrimp dish come from the coating and the cooking oil. Panko breadcrumbs are light and porous, which means they can absorb more oil during deep-frying compared to traditional breadcrumbs. However, when baked or air-fried, the panko’s light texture creates a satisfying crunch with much less oil.

Conclusion

While a definitive answer to "how many calories are in breaded panko shrimp?" is elusive, the calorie count generally falls between 170 and 400+ per serving, depending heavily on the preparation method and brand. The key takeaway is that you have significant control over the final calorie count. Choosing a cooking method like air-frying or baking over traditional deep-frying can make a substantial difference. By carefully selecting your preparation technique and controlling portion sizes, you can enjoy delicious, crispy panko shrimp as part of a balanced diet.

Frequently Asked Questions

Deep-fried panko shrimp typically has a significantly higher calorie count, often over 250 calories per serving, due to oil absorption. In contrast, air-fried versions can have less than 225 calories per serving, as they use minimal oil.

Yes, different brands of frozen panko shrimp have varying calorie counts and serving sizes. For instance, Kirkland Signature's frozen panko shrimp reports 190 calories per 3-shrimp serving, while Giant's version lists 210 calories for a 4-shrimp serving.

Panko shrimp isn't inherently unhealthy, but its nutritional profile depends heavily on how it's cooked. When deep-fried in oil, it becomes high in fat and calories. Baked or air-fried versions are much healthier alternatives.

Yes, you can easily reduce calories by using an air fryer or oven-baking method instead of deep-frying. Using a light oil spray and creating your own seasoned panko coating provides more control over the ingredients.

The primary sources of added calories in panko shrimp are the oil used for frying and the panko breading itself. The light, porous nature of panko can cause it to absorb a considerable amount of oil, especially when deep-fried.

The calorie count per individual shrimp can vary based on size and preparation. For example, if a 4-shrimp serving is 210 calories, each shrimp would be approximately 52.5 calories. A larger, deep-fried shrimp would contain more.

While panko breading is known for its lighter, crispier texture, the calorie difference per weight is minimal compared to standard breadcrumbs. The biggest calorie factor is how much oil the breading absorbs during cooking.