Panko Crumbed Nutrition Facts: Calories, Macros & Health Benefits
Summary: Panko Crumbed contains 238 calories, 13.5g protein, 19g carbs, and 11g fat per one fillet (125g). It is a source of cholesterol, sodium, iron.
Nutrition Facts — one fillet (125g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 238 kcal | 12% |
| Protein | 13.5g | 27% |
| Carbohydrates | 19.0g | 7% |
| Total Fat | 11.0g | 14% |
| Fiber | 1.0g | 4% |
| Sugar | 1.4g | -- |
| Saturated Fat | 1.8g | 9% |
| Cholesterol | 30.0mg | 10% |
| Sodium | 460.0mg | 20% |
| Calcium | 26.0mg | 2% |
| Iron | 260.0mg | 1444% |
| Magnesium | 0.40mg | 0% |
| Zinc | 190.0mg | 1727% |
| Vitamin C | 0.16mg | 0% |
| Vitamin A | 0.10mcg | 0% |
| Vitamin B6 | 2.8mg | 165% |
| Vitamin B12 | 0.14mcg | 6% |
| Folate | 22.0mcg | 6% |
| Vitamin E | 1.4mg | 9% |
| Vitamin K | 1.5mcg | 1% |
| Phosphorus | 18.0mg | 1% |
Is Panko Crumbed Good for You?
Panko Crumbed provides 238 calories per one fillet (125g) with 13.5g protein, 19g carbohydrates, and 11g fat. It is a source of cholesterol (10% dv), sodium (20% dv), iron (1444% dv).
Lean hoki fillet coated in crispy Japanese panko breadcrumbs, typically oven-baked or shallow-fried until golden.
Key Health Benefits of Panko Crumbed
- Cholesterol (10% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (20% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1444% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1727% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (165% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 13.5g 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 238 calories per one fillet (125g).
How much protein is in panko crumbed?
Panko Crumbed provides 13.5g of protein per one fillet (125g).
How many carbs are in panko crumbed?
Panko Crumbed has 19g of carbohydrates per one fillet (125g).
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.