Understanding Your Plate: How many calories are in 2 tablespoons of panko bread crumbs?

October 26, 2025 •

3 min read

Panko, the Japanese-style breadcrumb, is celebrated for its light and flaky texture that creates a notably crispy coating on food. As you aim for healthier meals, you might be curious: how many calories are in 2 tablespoons of panko bread crumbs? This guide breaks down the nutritional details to help you make informed dietary choices.

Quick Summary

This article examines the calorie count of panko bread crumbs, details the nutritional composition, compares it to regular breadcrumbs, and offers guidance on healthier cooking methods to support your nutrition goals.

Key Points

Low Calorie Count: A 2-tablespoon serving of panko typically contains between 25 and 55 calories, depending on the brand and how it is measured.
Less Oil Absorption: Due to its larger, flakier texture, panko absorbs less oil during cooking compared to regular breadcrumbs, resulting in a lighter, less greasy final product.
Primarily Carbohydrates: The calories in panko are mainly derived from carbohydrates, with minimal fat and a small amount of protein.
Healthier Cooking Methods: Using panko with baking or air-frying instead of deep-frying significantly reduces the fat and calorie content of your meal.
Versatile Ingredient: Panko is excellent for creating a crunchy topping on casseroles, acting as a binder in meatballs, or adding texture to soups and salads.
Lower Sodium Options: Plain, unseasoned panko often contains less sodium than its traditional or pre-seasoned counterparts, allowing you to control the flavor and salt content yourself.

The Nutritional Profile of Panko

For a standard two-tablespoon serving, the calorie count for panko bread crumbs can vary depending on the brand and how the serving size is measured, but it typically ranges from approximately 25 to 55 calories. It is important to check the specific product's nutrition label for precise information. These calories primarily come from carbohydrates, which is the main macronutrient in panko. The larger, flaky texture of panko means that a two-tablespoon serving by volume may weigh less than an equal volume of denser, regular breadcrumbs.

Macronutrient Breakdown

In a typical 2-tablespoon serving, panko is composed mainly of the following:

Carbohydrates: Approximately 5–6 grams, with minimal or no dietary fiber.
Protein: Around 1 gram.
Fat: Very low, often less than 0.5 grams, and frequently listed as 0 grams depending on the brand.
Sodium: The sodium content can vary, but unseasoned varieties are generally lower than seasoned alternatives.

Panko vs. Regular Breadcrumbs: A Nutritional Comparison

Panko offers some distinct advantages over traditional breadcrumbs, particularly when it comes to controlling calories and fat absorption during cooking. The key differences are most apparent in their texture and manufacturing process.


Feature	Panko Bread Crumbs	Regular Breadcrumbs
Calories (per 1/2 cup)	~110 calories	~168 calories
Texture	Lighter, airier, and flakier	Denser, finer, and more compact
Oil Absorption	Absorbs significantly less oil when fried	Absorbs more oil when fried, leading to a greasier result
Crispiness	Creates a crispier, lighter coating	Produces a softer, often soggier coating
Sodium	Often lower in plain, unseasoned varieties	Can contain higher levels, especially in seasoned versions

Healthier Cooking with Panko

One of panko's greatest health benefits is its ability to create a crispy texture with less fat. While it's commonly used for fried foods, healthier methods can maximize its benefits while minimizing oil absorption.

Preparation Methods for Healthy Panko

Baking and Air-Frying: Instead of deep-frying, coat chicken, fish, or vegetables in a thin layer of panko and bake or air-fry until golden brown. This uses minimal oil and achieves a satisfying crunch.
Toasting: For toppings, toast panko in a dry pan or with a light mist of cooking spray until lightly browned. This enhances flavor and texture without adding excess fat.
Adding Flavor: Since plain panko has a neutral flavor, you can season it yourself with herbs, spices, or nutritional yeast to add taste without increasing sodium or using pre-seasoned, higher-sodium versions.

How to Incorporate Panko into a Balanced Diet

Panko can be a versatile and healthy ingredient when used thoughtfully. Its crunchy texture can elevate a variety of dishes beyond just fried foods. Here are some smart ways to use it:

Crunchy Casserole Topping: Sprinkle toasted panko over macaroni and cheese or vegetable gratins for a satisfying, crispy layer.
Binder for Meat: Use it as a binder in meatballs, meatloaf, or veggie burgers. Panko's light texture helps the mixture hold together without becoming too dense.
Garnish for Soups and Salads: Add a sprinkle of toasted panko to creamy soups or salads for a delightful crunch.
Crispy Crust for Baked Goods: Create a crispy crust on fish fillets, chicken cutlets, or eggplant slices by coating them in panko and baking them in the oven.

By being mindful of how you cook with panko, you can enjoy its appealing texture and flavor while keeping your overall calorie and fat intake in check. Its nutritional profile, particularly its lower oil absorption, makes it a preferable choice for those watching their diet. For more details on panko's unique properties, consider reviewing resources like The Kitchn's comparison of panko and traditional breadcrumbs.

Conclusion

In conclusion, how many calories are in 2 tablespoons of panko bread crumbs is a question with a straightforward, positive answer for dieters. With a modest calorie count per serving and the ability to absorb less oil than regular breadcrumbs, panko is a fantastic ingredient for creating crispy, satisfying meals without excessive fat. By choosing baking, air-frying, or toasting over deep-frying, you can fully leverage panko's benefits and enjoy a healthier, crunchier alternative in your favorite dishes.

Frequently Asked Questions

A standard 2-tablespoon serving of panko bread crumbs generally contains between 25 and 55 calories, though this can vary by brand. Always check the specific nutrition label on the product packaging for the most accurate information.

Yes, in many cases, panko is considered a healthier choice. It tends to be lower in calories, fat, and sodium than regular breadcrumbs, and its larger flakes absorb less oil during cooking, leading to a less greasy result.

No, panko absorbs less oil than regular breadcrumbs. Its light and flaky texture creates air pockets, which prevents excessive oil from soaking in, resulting in a crispier, lighter coating.

The primary macronutrient in panko is carbohydrates. A typical serving contains approximately 5–6 grams of carbohydrates and minimal amounts of fat and protein.

Healthy ways to use panko include using it as a topping for baked casseroles, as a binder in meatballs, or as a coating for foods that you will bake or air-fry instead of deep-frying.

Yes, whole wheat panko typically offers a slightly higher fiber content and potentially more nutrients than plain white panko, though both are generally lower in fat and calories than regular breadcrumbs.

Traditional panko is made from wheat and is not gluten-free. However, gluten-free panko alternatives made from rice flour or other gluten-free grains are available for those with celiac disease or gluten sensitivities.