Panko Crumbed Nutrition Facts: Calories, Macros & Health Benefits
Summary: Panko Crumbed contains 245 calories, 18.5g protein, 15g carbs, and 12g fat per one fillet (150g). It is a source of cholesterol, sodium, iron.
Nutrition Facts — one fillet (150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 245 kcal | 12% |
| Protein | 18.5g | 37% |
| Carbohydrates | 15.0g | 5% |
| Total Fat | 12.0g | 15% |
| Fiber | 0.60g | 2% |
| Sugar | 1.2g | -- |
| Saturated Fat | 1.8g | 9% |
| Cholesterol | 50.0mg | 17% |
| Sodium | 480.0mg | 21% |
| Calcium | 28.0mg | 2% |
| Iron | 300.0mg | 1667% |
| Magnesium | 0.60mg | 0% |
| Zinc | 220.0mg | 2000% |
| Vitamin C | 0.14mg | 0% |
| Vitamin A | 0.11mcg | 0% |
| Vitamin B6 | 3.2mg | 188% |
| Vitamin B12 | 0.22mcg | 9% |
| Folate | 18.0mcg | 4% |
| Vitamin E | 1.2mg | 8% |
| Vitamin K | 1.8mcg | 2% |
| Phosphorus | 18.0mg | 1% |
Is Panko Crumbed Good for You?
Panko Crumbed provides 245 calories per one fillet (150g) with 18.5g protein, 15g carbohydrates, and 12g fat. It is a source of cholesterol (17% dv), sodium (21% dv), iron (1667% dv).
New Zealand blue cod fillet coated in crispy Japanese panko breadcrumbs and fried or baked
Key Health Benefits of Panko Crumbed
- Cholesterol (17% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (21% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1667% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (2000% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (188% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 18.5g protein per serving to support satiety and muscle maintenance.
How to Track Panko Crumbed Nutrition with Gram
Use Gram to log panko crumbed and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in panko crumbed?
Panko Crumbed contains 245 calories per one fillet (150g).
How much protein is in panko crumbed?
Panko Crumbed provides 18.5g of protein per one fillet (150g).
How many carbs are in panko crumbed?
Panko Crumbed has 15g of carbohydrates per one fillet (150g).
Is panko crumbed good for tracking nutrition?
Yes. Panko Crumbed can be logged by calories, macros, and micronutrients in the Gram app.
How should I use panko crumbed in a meal plan?
Use Panko Crumbed as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track panko crumbed and thousands of other foods with the Gram app.