⏱ 65 min totalOven-Fried Panko Chicken
Per 1 serving · 229 g · 4 ingredients
of a 2,000 cal day
- Protein37g23% of calories
- Carbs26g16% of calories
- Fat43g60% of calories
At a glance
One serving of Oven-Fried Panko Chicken (229 g) has 649 calories, with 37 g of protein, 26 g of carbohydrates and 43 g of fat. Most of its energy comes from fat (60% of calories). It is high in protein (74% DV), Vitamin A (60% DV) and thiamine (38% DV). Keep an eye on saturated fat and cholesterol, which provide 87% and 66% of the daily value.
High in
20%+ of the daily value
- Protein74%
- Vitamin A60%
- Thiamine38%
- Riboflavin (B2)35%
- Niacin87%
- Vitamin B649%
Good source of
10–19% of the daily value
- Magnesium12%
- Manganese16%
Watch
20%+ of the daily value
- Saturated fat87%
- Cholesterol66%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Rinse chicken and pat dry. Cut chicken into approximately 10 serving pieces, cutting breasts crosswise in half. Set out butter and let soften.
- 2
Preheat oven to 450F with rack in middle.
- 3
Stir together panko, cayenne, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a pie plate.
- 4
Stir together butter, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a small bowl, then brush all over chicken. Add chicken, 2 pieces at a time, to crumb mixture and coat evenly on both sides, pressing chicken into crumbs to help them adhere, then transfer, skin side up, to a shallow baking pan.
- 5
Bake chicken until well browned and cooked through, 30 to 40 minutes. Let stand, uncovered, 5 to 10 minutes to crisp.
Vitamins & minerals
Amounts for 1 serving (229 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 536 μg | 60% |
| Vitamin C | 5 mg | 5% |
| Vitamin D | 0.3 μg | 2% |
| Vitamin E | 1 mg | 3% |
| Vitamin K | 4 μg | 3% |
| Thiamine | 0.5 mg | 38% |
| Riboflavin (B2) | 0.5 mg | 35% |
| Niacin | 14 mg | 87% |
| Vitamin B6 | 1 mg | 49% |
| Folate (B9) | 92 μg | 23% |
| Vitamin B12 | 2 μg | 86% |
| Pantothenic acid | 2 mg | 42% |
| Choline | 9 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 90 mg | 9% |
| Iron | 4 mg | 51% |
| Potassium | 408 mg | 9% |
| Magnesium | 51 mg | 12% |
| Phosphorus | 324 mg | 46% |
| Zinc | 3 mg | 29% |
| Copper | 0.2 mg | 23% |
| Manganese | 0.4 mg | 16% |
| Selenium | 30 μg | 54% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 63 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 15 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 7 g | — |
| Proline | 2 g | — |
| Retinol | 531 μg | — |
| Serine | 1 g | — |
| Starch | 21 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 0.4 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.3 μg | — |
Burning 649 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 123minWalking (3.5 mph)
- 78minCycling (moderate)
- 54minRunning (6 mph)
- 91minSwimming laps
Common questions
How many calories are in Oven-Fried Panko Chicken?
One serving of Oven-Fried Panko Chicken (1 serving) has 649 calories, which works out to 283 calories per 100 g. That is about 33% of a 2,000-calorie day.
Is Oven-Fried Panko Chicken high in protein?
It provides a solid 37 g of protein per serving (74% of the 50 g daily value), but protein supplies only 23% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Oven-Fried Panko Chicken keto-friendly?
It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 16% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Oven-Fried Panko Chicken?
388 mg per serving.
How much sugar is in Oven-Fried Panko Chicken?
2.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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