6 Surprising Health Benefits of Panko Bread Crumbs

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Do you like cooking? If you do, at least once in your cooking experience, you should add bread crumbs to your dishes. Bread crumbs is usually used for crumbing fried and baked foods to add crunchy and crispy taste. Also you will find bread crumbs as a topping in casseroles.

In Japanese cuisine, you will find Panko as a crispy coating in fried foods. Compared to other variants of bread crumbs, Panko has crunchier texture. As time goes by, Panko bread crumbs also became popular outside of Japan, and is produced worldwide. (Also read: Health Benefits of Lavash Bread)

But, do you know that Panko bread crumbs also provides health benefits? That’s right, eating foods with Panko bread crumbs is not entirely for the crunchy taste only. You will get some health benefits from eating it as well. (See also: Health Benefits of Eating Pita Bread)


Every 100 g of Panko bread crumbs contains :

  • 395 Calories
  • 5 g (7%) Total fat
  • 1.2 g (6%) Saturated fat
  • 2.1 g Polyunsaturated fat
  • 1 g Monounsaturated fat
  • 0 mg (0%) Cholesterol
  • 732 mg (30%) Sodium
  • 196 mg (5%) Potassium
  • 72 g (24%) Total carbohydrate
  • 4.5 g (18%) Dietary fiber
  • 6 g Sugar
  • 13 g (26%) Protein
  • 0% Vitamin A
  • 0% Vitamin C
  • 18% Calcium
  • 26% Iron
  • 0% Vitamin D
  • 5% Vitamin B-6
  • 10% Magnesium

Please note that percentages in this list are based on a 2000 calorie diet. Your values may be different depending on your daily calorie consumption.

(Also read : Health Benefits of Crookneck Pumpkin)

Here are the health benefits of Panko bread crumbs :

1. Maintain blood pressure

Sodium found in Panko bread crumbs can help to keep blood pressure in check by controlling the heart contractions.

2. Gain muscle

Panko bread crumbs contain moderate amounts of fat safe enough to be consumed. People who consume enough fat tend to gain muscle easier. Because in order to build muscle, you must keep the body fat percentage to be balanced.

3. Acts as a mood booster

Outer physical condition resonates with your inner mental condition. So, if you feel unhappy, you will look tired and unhealthy. People who feel depressed tend to pick some diseases during their mental breakdown. Panko bread crumbs can as a mood booster, because its crispy delicious taste, and also because the presence of proteins. Proteins will keep the balance of hormone, thus our mind will be relaxed. (You may want to read : Health Benefits of Eating Ezekiel Bread

4. Improve your thinking

There are more health benefits of Panko bread crumbs. Proteins found in Panko bread crumbs are needed to make hormones and enzyme that boost your brain performance. Adding Panko bread crumbs to your breakfast menu will keep you concentrated throughout the day and make you stay sharp during your class.

5. Makes you sleep soundly

Food that contains carbohydrates tend to be relaxing and warming. It also keeps you from being hungry. If your stomach is full, you will sleep easier and peacefully at night. You will wake up good spirited as well. (Also read: Benefits of Brown Sugar for A Healthy and Natural Diet)

6. Acts as a weight control

Do you ever feel a little or much underweight? Then you should start eat Panko bread crumbs. It will add some pounds to your weight after certain days of consumption. (You may interested : Health Benefits of Asian Cuisine )


Panko bread crumbs is not a natural food, which means it is a man-made food. So, try not to overeat it. Moreover, it contains substances that can affect blood sugar, such as Carbohydrates. Hence, it is not a healthy food for a diabetic person.