1/3 cup (30 g) of whole wheat panko contains 120 calories, making it a popular ingredient in many dishes. Not only is it tasty, but it also provides some health benefits. Let's take a closer look at what makes this ingredient so unique and versatile!
Whole wheat panko is an excellent choice for crispy coatings in a variety of dishes. It is made from whole wheat bread crumbs that have been toasted until golden brown. This process gives it a light, airy texture that makes it perfect for coating meats, vegetables, and fish. Additionally, it is low in fat and high in fiber, making it a nutritious option for anyone looking to maintain their health.
Whether you're looking for a whole grain option or an alternative to regular breadcrumbs, whole wheat panko is a great choice. It is easy to use and can be used in both baked and fried dishes. In this article, we will explore the many uses and benefits of this versatile ingredient. Let's get started!
High in Calories
While whole wheat panko is generally considered a healthy ingredient, it is high in calories. One-third cup (30 g) contains approximately 120 calories. As with all ingredients, it is important to use it in moderation and as part of a balanced diet.
Great for Crispy Coatings
Due to its light, airy texture, whole wheat panko is an excellent choice for creating crispy coatings. Its large, airy flakes provide a crunchy texture that holds up well, even when baked or fried.
Low in Fat
Whole wheat panko is low in fat, making it a great option for anyone looking to reduce their fat intake. One-third cup (30 g) contains approximately 0.5 g of fat, which is less than 1% of the recommended daily intake for an average adult.
High in Fiber
Whole wheat panko is high in fiber, which is essential for maintaining good digestive health. One-third cup (30 g) contains approximately 3 g of fiber, which is 12% of the recommended daily intake for an average adult.
Whole Grain Option
Whole wheat panko is a whole grain option, which means that it provides more essential nutrients than refined grains. Whole grains contain all parts of the grain, including the bran, germ, and endosperm, which provide fiber, vitamins, and minerals.
Versatile Ingredient
Whole wheat panko is a versatile ingredient that can be used in a variety of dishes. It can be used as a coating for meats, vegetables, and fish, or mixed into casseroles and stuffing. Additionally, it can be seasoned with herbs and spices to match the flavor of your dish.
Perfect for Baked or Fried Dishes
Whole wheat panko is suitable for both baked and fried dishes. When baked, it maintains its crispy texture, making it a great option for healthier dishes. When fried, it provides a delicious crunch that pairs well with a variety of dipping sauces.
Easy to Use
Whole wheat panko is easy to use and can be used as a replacement for regular breadcrumbs in most recipes. Simply coat your meat, fish, or vegetables with the panko crumbs and bake or fry as desired.
Nutritious Option
Whole wheat panko is a nutritious option that provides essential nutrients, including fiber, vitamins, and minerals. Additionally, it is low in fat and calories, making it a great choice for anyone looking to maintain a healthy diet.
Alternative to Regular Breadcrumbs
Whole wheat panko is a great alternative to regular breadcrumbs, which are often made with refined flour and lack essential nutrients. By using whole wheat panko, you can add flavor and nutrition to your dishes without sacrificing taste or texture.
5 FAQ about Whole Wheat Panko
1. What is Whole Wheat Panko?
Whole Wheat Panko is a variation of traditional Japanese breadcrumbs made from whole wheat flour. It is commonly used as a healthier alternative to regular breadcrumbs due to its higher fiber content and lower calorie count.
2. How is Whole Wheat Panko made?
Whole Wheat Panko is made by first slicing bread into small pieces, which are then dried out in an oven until all the moisture is removed. The dried bread is then ground into small, flaky crumbs and toasted to create the distinct crunchy texture of panko.
3. How do you use Whole Wheat Panko?
Whole Wheat Panko is versatile and can be used in a variety of recipes. It can be used as a coating for fried foods such as chicken or fish, as a topping for casseroles, or mixed into meatloaf or burgers as a binder. It can also be used as a healthier alternative to traditional breadcrumbs in any recipe.
4. How many calories are in Whole Wheat Panko?
One-third cup (30 g) of Whole Wheat Panko contains approximately 120 calories. However, the exact calorie count may vary depending on the brand and how it is prepared.
5. Where can you buy Whole Wheat Panko?
Whole Wheat Panko can usually be found in the baking or international food section of most grocery stores. It can also be purchased online through various retailers.