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Homemade Panko (Japanese Bread Crumbs) - Recipe and Nutrition Facts
52

Homemade Panko (Japanese Bread Crumbs) Recipe

Homemade Panko (Japanese Bread Crumbs) has a average-calorie, average-carb, low-fat and average-protein content. It is a good source of Folate.

The food contains 37.9g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 5.7 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the low fat content makes it suitable if you're on a low-fat diet plan. It's low MUFA and low PUFA.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a high density of Sodium, it is unsuitable if you are aiming for a healthy, low-sodium diet. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

It belongs to Japanese cuisine. Ideally consumed as a Side Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 52, for Homemade Panko (Japanese Bread Crumbs), and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein12%
 Calories from Fat11%
 Calories from Carbs77%

Why this is good for you

  • No Cholesterol
  • Very low in Saturated Fat
  • High in Folate

Why this is bad for you

  • High in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietAVERAGE
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A0 IU
Retinol0 mcg
Vitamin C0 mg
Vitamin D0 IU
Thiamin0 mg
Riboflavin0 mg
Niacin4 mg20%Top 30%High
Vitamin B60 mg
Folate110.7 mcg27.7%Top 10%Very High
Folic Acid86.7 mcg
Vitamin B120 mcg
Pantothenic Acid0 mg

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium150.7 mg15.1%Top 10%Very High
Iron4 mg22.2%Top 10%Very High
Magnesium22.7 mg5.7%Mid 40%Average
Phosphorus98.7 mg9.9%Mid 40%Average
Potassium100 mg2.9%Mid 40%Average
Sodium680.9 mg28.4%Top 10%Very High
Zinc1.3 mg8.9%Top 30%High
Copper0 mg
Manganese0 mg
Selenium17.3 mcg24.8%Top 30%High

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate50.5 g16.8%Top 10%Very High
Dietary Fiber2.4 g9.6%Top 30%High
Sugars4.3 g
Glucose1.3 mg
Fructose1.3 mg
Lactose0 mg
Maltose1.3 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein7.6 g15.2%Mid 40%Average
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0 mg
Tyrosine0 mg
Valine0 mg
Arginine0 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0 mg
Glutamic Acid2.7 mg
Glycine0 mg
Proline1.3 mg
Serine0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat3.2 g4.9%Bottom 30%Low
Saturated Fat0.67 g3.3%Bottom 30%Low
Monounsaturated Fat1.3 g
Polyunsaturated Fat1.3 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash2.7 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 200 Calories from Fat 22

% Daily Value *

Total Fat 2.4 g 3.7%

Saturated Fat 0.5 g 2.5%

Trans Fat

Cholesterol 0 mg

Sodium 510.7 mg 21.3%

Total Carbohydrates 37.9 g 12.6%

Dietary Fiber 1.8 g7.2%

Sugars 3.2 g

Protein 5.7 g 11.4%

Vitamin A Vitamin C

Calcium 11.3% Iron 16.7%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/homemade-panko-japanese-bread-crumbs-376622 Embed Table:

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