Panko Breadcrumbs: Nutrition, Benefits, and Uses

1 ounce (28 grams) of bread crumbs Bread crumbs is about (1):

• calorie: 100
• carbohydrate: 21 grams
• fiber: 4% of daily value (DV)
• sugar: 1 gram
• protein: 4 grams
• thick: 0 grams
• sodium: 4% of DV

As you can see, bread crumbs provide a small amount of carbohydrates and protein, but are low in most nutrients.

Its poor nutrient profile is mainly due to its ingredients. It is usually made from refined flour and some other ingredients that do not provide many nutrients, such as yeast, salt and sugar.

Whole grains are rich in nutrients, but refined flour is processed to remove bran and germ. Therefore, the final product is much less fiber, protein, vitamins and minerals (2).

Overview

Bread crumbs provide a small amount of carbohydrates and protein. Otherwise, it has little nutritional value because the main ingredient is refined wheat flour.

If you are wondering what kind of bread crumbs to choose, you may be wondering what makes Japanese bread crumbs different from other types of bread crumbs.

Differences in cooking

To get started, regular bread crumbs can be made with any kind of bread, but bread crumbs are made only with white bread without crust. Thus, bread crumbs absorb less oil than regular bread crumbs, so it is generally more crispy and more delicate to bites (3).

In addition, bread crumbs have little or no flavor, but regular bread crumbs are often mixed with seasonings. For example, Italian bread crumbs include basil, oregano, and other herbs that are popular in Italian cuisine.

Bread crumbs are often used in Japanese dishes such as cutlet and tempura, and have a light and crispy texture. It can also be used as a light batter or added as a coating on fish fillets or lightly fried meat.

Regular bread crumbs are often used as binders for stuffing, fried meat and casserole bread crumbs, or meatballs and bread crumbs.

Difference in nutrition

The nutritional value of bread crumbs is the same regardless of the type. However, whole grain bread crumbs contain slightly more fiber and minerals than bread crumbs and regular bread crumbs.

This graph shows 1 ounce (28-30 grams) of bread crumbs, regular bread crumbs, and whole grain bread crumbs (1, Four, Five).

As you can see, whole grain bread crumbs are an excellent source of iron and even a decent source of calcium.

Overview

Bread crumbs are made from white bread without crust and are crispy and light, while regular bread crumbs are made from any bread and have a crunchy texture. The nutritional value is very similar, but whole grain bread crumbs boast more fiber and minerals.

Bread crumbs are very low in nutrients and therefore have a low nutrient density, but they still contribute to calorie intake. Keep in mind that a low-nutrition, high-calorie diet is associated with an increased risk of chronic illness (6).

Also, bread crumbs are often used as a coating for deep-fried foods, so if you eat a lot of breaded foods, you run the risk of eating a lot of deep-fried foods.

The frying process significantly increases the overall calorie and fat content of the dish without adding nutrients. In fact, high fried food intake is associated with heart disease and other health risks (7, 8, 9, Ten).

However, eating small amounts of bread crumbs can be part of a healthy diet.

As a starting point, add about 1/4 cup (about 30 grams or 1 ounce) of bread crumbs to the plate and adjust slightly to your liking. This is a typical amount used in traditional dishes and is considered a low-calorie, low-nutrient serving.

Using a small amount as a decoration for a lightly fried dish, rather than a large amount in the fried food, also helps to use the bread crumbs in moderation.

Tips for adding bread crumbs to your diet

Here are some tips and common uses for healthy bread crumbs:

• Please pay attention to the usage amount. Start with 1/4 cup (about 30 grams or 1 ounce) per serving.
• Add bread crumbs to a nutritious diet high in fiber, protein, and healthy fats. For example, consider adding it to grilled fish with roasted vegetables and olive oil.
• When frying in bread crumbs, use healthier cooking oils such as avocado, coconut, and olive oil.
• Instead of frying, try cooking with other methods such as air frying, roasting, and baking.

Overview

Bread crumbs can be part of a healthy diet, but they are low in nutrients and are often used in deep-fried foods, so they should be used in moderation. In addition, consider using it in combination with healthy cooking oils and in combination with nutritious foods.

Bread crumbs are the perfect material for those looking for a light and crispy alternative to bread crumbs.

Still, this Japanese-style bread crumbs has a low nutrient density and is often used for deep-fried foods, so be careful about the size of the part.

Enjoy in addition to a balanced diet. When frying, choose healthier oils such as avocado, coconut, and olive oil. Otherwise, you can choose a freshly baked version of the breaded meal or an air-fried version.