Panko
High GI
GL 79.5 per typical cup (150 g) · GL 53 per 100 g
- Moderate protein content
- Very high glycemic load and index
Panko has a glycemic index of 70 (High). One typical cup (150 g) adds a glycemic load of 79.5.
Updated Oct 6, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
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Panko is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 395 kcal |
| Carbohydrates | 75 g |
| Sugars (Total) | 5 g |
| Natural | 3 g |
| Added | 2 g |
| Fiber | 4 g |
| Soluble | 1.2 g |
| Insoluble | 2.8 g |
| Protein | 13 g |
| Fat | 5 g |
| Saturated | 1 g |
| Unsaturated | 3 g |
| Sodium | 700 mg |
Processing Level
Why this score?
- Moderate protein content
- Contains some dietary fiber
- Very high glycemic load and index
- Refined wheat-based starch
- High sodium content
Calculate the glycemic load of a meal with Panko
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Panko?
Panko has a glycemic index of 70 (High). One typical cup (150 g) has a glycemic load of 79.5; per 100 g the glycemic load is 53.
Is Panko good for people with insulin resistance?
Panko has a high glycemic index (70) and raises blood sugar quickly. A lower-load alternative is Almond flour.
How does Panko affect blood sugar?
Panko has a glycemic load of 53 per 100g, which indicates a significant impact on blood sugar levels.
Check Panko in the Logi app, with your portion.
