Panko
GI 70 · HighGL 53 / 100 g2/10
High GI
70 GI
GL 53 per 100 g
Logi score 2/10
- Contains some plant-based protein
- High glycemic load causing blood sugar spikes
Panko has a glycemic index of 70 (High).
Updated Jul 4, 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 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
395
Calories
75 g
Carbs
13 g
Protein
5 g
Fat
per 100g
| Calories | 395 kcal |
| Carbohydrates | 75 g |
| Sugars (Total) | 5 g |
| Natural | 4 g |
| Added | 1 g |
| Fiber | 4 g |
| Soluble | 1.2 g |
| Insoluble | 2.8 g |
| Protein | 13 g |
| Fat | 5 g |
| Saturated | 1 g |
| Unsaturated | 4 g |
| Sodium | 600 mg |
Processing Level
70%
Highly Processed
Why this score?
- Contains some plant-based protein
- Provides a small amount of dietary fiber
- High glycemic load causing blood sugar spikes
- Highly refined wheat product
- Significant sodium content
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) and a glycemic load of 53 per 100 g.
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.
