Panko bread crumbs are a popular bread crumb variety that originated in Japan. They are known for being light, crispy, and flaky when cooked. Many people wonder if panko bread crumbs are a good low-carb option for recipes like chicken tenders or casseroles.
What are panko bread crumbs?
Panko bread crumbs are made from bread without the crust. The bread used to make panko is known as shokupan, a type of fluffy, airy white bread popular in Japan.
To make panko, the crusts are removed from the loaf of shokupan bread. The bread is then baked again to thoroughly dry it out. The dried bread is coarsely crushed into large, flaky crumbs.
Panko’s unique manufacturing process gives the crumbs a light, crispy texture. The flakes easily absorb liquid and brown and crisp quickly when fried or baked.
In addition to their use in frying and breading foods, panko crumbs can be used as a crunchy topping for items like casseroles or macaroni and cheese.
Are panko bread crumbs low in carbs?
The carb content of panko bread crumbs is moderate compared to some other low-carb bread crumb options:
- 1/4 cup (28g) of plain panko bread crumbs contains approximately 17 grams of net carbs
- For comparison, 1/4 cup of pork rinds bread crumbs contains around 1 gram of net carbs
The reason panko crumbs contain a moderate amount of carbs is because they are made from regular white bread. Plain white shokupan bread contains about 15-20 grams of net carbs per slice.
How many carbs are in flavored panko breadcrumbs?
Plain, unflavored panko tend to be the lowest carb option. However, there are some flavored varieties of panko as well:
- 1/4 cup Italian-style panko contains around 18 grams of net carbs
- 1/4 cup panko made with whole wheat flour contains around 20 grams of net carbs
The flavored options tend to be slightly higher in carbs because ingredients like honey or dried vegetables are sometimes added to the bread before baking.
Tips for reducing carbs in panko breadcrumbs
Here are some ways you can tweak recipes to reduce the carb count when using panko breadcrumbs:
- Use a combination of panko and crushed pork rinds or almond flour. Start with a 1:1 ratio.
- Opt for flavored pork rind crumbs rather than flavored panko.
- Brush panko crumbs with olive oil or melted butter and use a smaller amount.
- Mix panko with grated parmesan cheese before breading or topping.
Combining panko with parmesan is an especially popular option. The sharp cheese adds a lot of flavor, allowing you to use less of the higher carb panko.
Low-carb substitutes for panko
If you want to avoid panko altogether, here are some low-carb bread crumb replacements to try:
| Bread crumb | Net carbs per 1/4 cup |
|---|---|
| Crushed pork rinds | ~1 gram |
| Crushed pork rind “breading” | 2-5 grams |
| Almond flour | 3 grams |
| Flaxseed meal | 4 grams |
| Coconut flour | 6 grams |
As you can see, pork rinds and almond flour tend to offer the lowest carb options per serving. Just keep in mind that the texture will be a bit different from light and crispy panko.
Crushed pork rinds
Crushed pork rinds make an excellent replacement for bread crumbs in recipes like chicken tenders or meatballs. You can buy them pre-crushed or easily make them at home.
Crushed pork rinds don’t absorb as much liquid, so you may need a touch more egg when breading. But they create an incredibly crunchy crust when baked or fried.
Almond flour
Almond flour is made from blanched, ground almonds. It can be used on its own as a breading or mixed with items like parmesan cheese.
Almond flour absorbs liquid well, so no extra egg is needed. However, it can create a slightly gritty texture compared to super fine panko crumbs.
Flaxseed Meal
Flaxseed meal, also called ground flaxseed, can substitute for breadcrumbs. However, you’ll usually need to mix it with something like almond flour.
Using 100% flaxseed meal creates a gummy texture when cooked. But combining a small amount with almond flour or pork rinds absorbs moisture and adds fiber and healthy fat.
Are panko breadcrumbs keto?
Panko breadcrumbs are not keto since they contain around 17g net carbs per serving. Products with less than 10g to 15g net carbs per serving are usually considered keto-friendly.
If you’re on a keto diet, plain pork rind crumbs or almond flour are better options. They each have just 1-3g net carbs per serving.
You can make keto panko by grinding or pulsing low carb sliced bread in a food processor. This produces large, irregular flakes similar to traditional panko. Low-carb bread options contain around 8-10g net carbs per slice.
Are panko breadcrumbs paleo?
Panko breadcrumbs are not paleo since they contain grain. Breads and grains are not included in the paleo diet.
If you’re following a paleo diet, almond flour or coconut flour are grain-free substitutes for breading foods. You can also use finely diced nuts or shredded unsweetened coconut.
Are panko breadcrumbs gluten-free?
Regular panko bread crumbs contain gluten since they are made from wheat bread. However, you can find gluten-free panko made from rice or gluten-free bread.
When buying gluten-free panko, check the ingredients list. Some contain small amounts of wheat flour or malt extract made from barley. Brands certified gluten-free are the safest bet.
You can also make gluten-free panko at home using your favorite gluten-free bread.
Are panko breadcrumbs healthy?
Panko breadcrumbs are relatively unprocessed and contain some valuable nutrients. However, they don’t offer an especially impressive nutrition profile:
- High in carbs and calories compared to fresh bread
- Low in protein, fiber, vitamins and minerals
- No beneficial fats
Dried bread crumbs end up concentrated down, losing some of the nutrition present in fresh bread. They act more as a crunchy garnish than a health food.
That said, panko can be a better choice than cracker crumbs or cornflake cereal crumbs which are more heavily processed.
Benefits
Some potential benefits of panko breadcrumbs include:
- Crispy texture – Adding crunch to otherwise soft foods
- Lower fat – Compared to frying without breading
- Uses up leftover bread – Reduces potential for food waste
- Gluten-free options – Can be made gluten-free for those with celiac disease or gluten sensitivity
Downsides
Some drawbacks of panko include:
- High refined carbs – Not optimal for low-carb, keto or paleo diets
- Low nutrients – Low amounts of protein, healthy fats, vitamins and minerals
- Add calories – Increases calorie content of otherwise lean meats or fish
Those limiting carbs or following certain diets may want to use lower carb substitutes. But for others who can fit panko into their daily carb allowance, they offer a tasty crunch and crispness.
Conclusion
Panko breadcrumbs contain about 17 grams of net carbs in a typical 1/4 cup serving.
This puts them in the moderate glycemic range, rather than being truly low glycemic. Those following lower carb, keto or paleo diets will likely want to use substitutions like pork rinds or almond flour.
However, panko can be enjoyed in moderation by those not restricting their carb intake. They provide a light, crispy texture and crunch without deep frying. Just be mindful of portion sizes to keep net carbs in check.