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Whole wheat bread croutons Calories
Crunchy croutons made from whole wheat bread, with more fiber than white-bread croutons
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Whole wheat bread croutons (30 g) has 122 calories. That works out to 407 calories per 100 g. It contains 21.7 g of carbs, 3.8 g of protein, 2.3 g of fat and 2.7 g of fiber. Its 0.6 mg of Manganese covers 25% of the Daily Value. Its glycemic index is 68 (medium), so it raises blood sugar at a moderate pace.
Whole wheat bread croutons Nutrition Facts
Selected: 1 serving (medium) · 30 g
122
KCAL / 30G
Carbs
21.7g
· 8% DV
Protein
3.8g
· 8% DV
Fat
2.3g
· 3% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 12% · Fat 17%
Whole wheat bread croutons nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 122 kcal | |
| Total fat | 2.3 g | 3% |
| Saturated fat | 0.33 g | 2% |
| Trans fat | 0.01 g | |
| Sodium | 186 mg | 8% |
| Total carbohydrate | 21.7 g | 8% |
| Fiber | 2.7 g | 10% |
| Protein | 3.8 g | 8% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Whole wheat bread croutons?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 122 kcal |
| 1 piece (small) | 3 g | 12 kcal |
| 1 tablespoon (mini) | 7 g | 28 kcal |
| 1 serving (small) | 20 g | 81 kcal |
| 1 cup (medium) | 30 g | 122 kcal |
| 10 piece (medium) | 30 g | 122 kcal |
| 1 serving (large) | 45 g | 183 kcal |
| 1 pack (small) | 50 g | 204 kcal |
| 100 g | 100 g | 407 kcal |
Calculated from 407 calories per 100 g.
Frequently Asked Questions About Whole wheat bread croutons
What are whole wheat bread croutons made of?
Whole wheat bread croutons are small pieces of whole wheat bread that are dried or toasted until crisp. They may be seasoned with oil, herbs, or spices, depending on whether they are homemade or store-bought.
How do you make whole wheat bread croutons in an air fryer?
Cut whole wheat bread into bite-size cubes, toss them with a little oil and seasoning, and air-fry in a single layer until crisp, shaking the basket partway through. Let them cool before serving so they firm up.
Can you make whole wheat bread croutons from stale bread?
Yes, slightly stale whole wheat bread works well for croutons because it is easier to cut and needs less drying. Do not use bread that is moldy or smells spoiled; staleness alone is fine.
Are whole wheat bread croutons good on Caesar salad?
Yes, whole wheat bread croutons work well on Caesar salad, adding a hearty crunch to the creamy dressing and lettuce. Add them just before serving so they do not soak up the dressing and turn soft.
What soups go well with whole wheat bread croutons?
Whole wheat bread croutons pair well with tomato soup, lentil soup, and creamy vegetable soups. Their toasted flavor suits both smooth and chunky soups, while a lightly seasoned version is versatile enough for most bowls.
How do you keep whole wheat bread croutons crunchy?
Cool whole wheat bread croutons completely, then store them in an airtight container in a dry place. Sealing them while warm traps steam and softens them; humidity can also make them lose their crunch.
Can you freeze whole wheat bread croutons?
Yes, whole wheat bread croutons can be frozen in an airtight freezer-safe container once completely cool. Reheat them briefly in the oven after thawing to refresh their crisp texture before adding them to a dish.
What can you season whole wheat bread croutons with?
Whole wheat bread croutons can be seasoned with garlic, dried herbs, black pepper, or paprika. Toss the seasonings with the bread and oil before toasting so they coat the cubes evenly; use less salt if the dish is already salty.
Are whole wheat bread croutons healthier than white bread croutons?
Whole wheat bread croutons generally provide more fiber than croutons made from white bread. Their overall nutritional profile still depends on the bread and added oil or seasoning, so compare ingredients if you are choosing between packaged varieties.
Can you use whole wheat bread croutons as a snack?
Yes, whole wheat bread croutons can be eaten as a crunchy snack, though they are usually seasoned to top soups and salads. Pairing a small handful with a dip or another filling food makes them more substantial.
Whole wheat bread croutons Vitamins & Minerals
Vitamins
B1
0.13mg · 11% DV
B3
1.47mg · 9% DV
Folate
17.4µg · 4% DV
B2
0.05mg · 4% DV
Minerals
Manganese
0.57mg · 25% DV
Selenium
8.4µg · 15% DV
Phosphorus
71mg · 10% DV
Sodium
186mg · 8% DV
Potassium ⭐
80mg · 2% DV
Whole wheat bread croutons Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat bread croutons
To burn the 122 calories in 1 serving (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Whole wheat bread croutons?
Whole wheat bread croutons are small pieces of whole wheat bread toasted or fried until crisp. They are a familiar garnish in European-style cooking and an easy way to add crunch to soups and salads; homemade versions are also a handy use for leftover bread.
Their toasted, slightly nutty flavour works well against soft or creamy textures. They’re commonly scattered over soups, Caesar-style and green salads, or served alongside a meal. Compared with croutons made from white bread, they provide more fibre, with 8.9 g per 100 g. For a lighter result, toast them in the oven with just a little oil, and add them shortly before serving so they stay crisp.
How Nutritious Is Whole wheat bread croutons?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Whole wheat bread croutons Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Whole wheat bread croutons Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat bread croutons Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Whole wheat bread croutons Fat Profile
SATURATED
0.33g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.69g
Omega 6:3 ratio 31.5:1
Above the ideal 4:1 (31.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.