Panko: A Versatile and Crunchy Japanese Breadcrumb
Panko is a type of breadcrumb used in Japanese cuisine, made from white bread that is cut into thin slices, then dried and crushed. Unlike regular breadcrumbs, panko has a lighter and airier texture, making it a popular choice for coating fried foods such as tonkatsu, tempura, and croquettes.
Nutritional Profile
Panko is relatively low in calories and fat compared to regular breadcrumbs. A 0.3 cup serving of panko contains approximately:
- Calories: 107
- Protein: 3.6 grams
- Fat: 1.4 grams
- Carbohydrates: 19 grams
- Fiber: 1.2 grams
- Sugar: 1.7 grams
Culinary Uses and Benefits
Panko's unique texture and flavor make it versatile in various culinary applications:
- Frying: Panko's airy texture allows it to absorb less oil while frying, resulting in a crispy and flavorful coating for fried foods.
- Baking: Panko can be used as a topping for casseroles, gratins, and other baked dishes, adding a crunchy layer.
- Stuffing: Panko can be used as a binder in stuffing for poultry, meat, and vegetables, providing a light and fluffy texture.
Health Benefits
While panko is not particularly rich in essential nutrients, it does offer some health benefits:
- Low in Calories and Fat: Panko is a low-calorie and low-fat breadcrumb option, making it a healthier alternative to regular breadcrumbs.
- Source of Fiber: Panko contains a moderate amount of dietary fiber, which can help promote digestive health and regulate blood sugar levels.
- Gluten-Free Options: Panko is naturally gluten-free, making it a suitable option for individuals with gluten sensitivities or celiac disease.
Conclusion
Panko is a versatile and flavorful Japanese breadcrumb that adds a crispy crunch to various dishes. With its low calorie and fat content, panko is a healthier alternative to regular breadcrumbs while providing a distinct texture and flavor. Whether used for frying, baking, or stuffing, panko enhances the culinary experience with its light and airy crunch.
How many calories are in Panko?
Each 0.3 cup of Panko contains 107 calories.
Panko Nutritional Information
| Nutrient | Amount per 0.3 cup (27g) |
|---|---|
| Calories | 107 Calories |
| Protein | 3.6g |
| Fat | 1.4g |
| Saturated Fat | 0.3g |
| Cholesterol | 0mg |
| Carbohydrates | 19g |
| Dietary Fiber | 1.2g |
| Sugar | 1.7g |
| Sodium | 0.198mg |
| Potassium | 0.0529mg |
| Calcium | 0.049mg |
| Iron | 0.0013mg |