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Breadstick Calories
Thin, dry, crispy bread stick
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
4 piece (medium) of Breadstick (20 g) has 81 calories. That works out to 407 calories per 100 g. It contains 14.4 g of carbs, 2.4 g of protein, 1.4 g of fat and 0.7 g of fiber. Its 5.6 µg of Selenium covers 10% of the Daily Value. Its glycemic index is 70 (high), so it raises blood sugar quickly.
Breadstick Nutrition Facts
Selected: 4 piece (medium) · 20 g
81
KCAL / 20G
Carbs
14.4g
· 5% DV
Protein
2.4g
· 5% DV
Fat
1.4g
· 2% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 12% · Fat 16%
Breadstick nutrition facts table · 4 piece (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 81 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.22 g | 1% |
| Trans fat | 0.01 g | |
| Sodium | 136 mg | 6% |
| Total carbohydrate | 14.4 g | 5% |
| Fiber | 0.7 g | 3% |
| Protein | 2.4 g | 5% |
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 4 Pieces of Breadstick?
| Serving | Amount | Calories |
|---|---|---|
| 4 piece (medium) | 20 g | 81 kcal |
| 2 piece (small) | 10 g | 41 kcal |
| 1 serving (small) | 25 g | 102 kcal |
| 6 piece (large) | 30 g | 122 kcal |
| 1 cup (whole) | 35 g | 142 kcal |
| 8 piece (extra large) | 40 g | 163 kcal |
| 1 serving (medium) | 40 g | 163 kcal |
| 1 serving (large) | 60 g | 244 kcal |
| 100 g | 100 g | 407 kcal |
Calculated from 407 calories per 100 g.
Frequently Asked Questions About Breadstick
What are breadsticks made of?
Breadsticks are usually made from wheat flour, water, yeast, and salt, often with a little oil. Some versions include sesame, herbs, or cheese. Ingredients and texture vary: Italian grissini are typically thin and crisp, while other breadsticks may be softer.
Are breadsticks Italian?
Yes, the thin, crisp breadsticks known as grissini originated in Italy, traditionally associated with Turin. Breadsticks sold elsewhere may follow different recipes and can be thicker or softer, so not every product is exactly the same as traditional grissini.
How do you make breadsticks at home?
You can make breadsticks at home by mixing flour, water, yeast, salt, and a little oil into a dough. Let it rise, shape it into thin sticks, then bake until dry and crisp. Thin, evenly sized pieces bake more consistently.
What do you eat breadsticks with?
Breadsticks go well with soup, salads, and cheese, or alongside an antipasto plate. Their crisp texture also makes them easy to serve as a snack. Add them to soup just before eating so they do not quickly turn soft.
What is the difference between breadsticks and grissini?
Grissini are a traditional Italian style of breadstick, usually long, thin, and crisp. Breadstick is the broader English term and can refer to sticks of different sizes and textures, including softer versions served warm in restaurants.
How should you store breadsticks to keep them crisp?
Store breadsticks in an airtight container once they have cooled, and keep them in a dry place. Moisture makes them lose their crunch, so avoid leaving the container open near steam or storing them while still warm.
Can you freeze breadsticks?
Yes, breadsticks can be frozen in a well-sealed freezer bag or container. Let them thaw before serving; if they have softened, a brief reheat in the oven can help restore some of their crispness. Avoid repeated thawing and refreezing.
How do you make stale breadsticks crisp again?
You can usually crisp up stale breadsticks by warming them briefly in the oven. Keep an eye on them because thin sticks dry out quickly and can burn. Let them cool after reheating, as they become crisper as they cool.
Why are my homemade breadsticks tough instead of crisp?
Homemade breadsticks can turn out tough if the dough is overworked, the sticks are too thick, or they are not baked long enough to dry. Shape them evenly and bake until crisp throughout; cooling them on a rack helps prevent trapped moisture.
Can you serve breadsticks with dips?
Yes, breadsticks work well with dips such as hummus, pesto, and soft cheese spreads. Choose a dip thick enough to cling to the stick, and serve it separately so the breadsticks stay crisp until eaten.
Breadstick Vitamins & Minerals
Vitamins
B1
0.09mg · 8% DV
B3
0.96mg · 6% DV
Folate
22µg · 6% DV
B2
0.04mg · 3% DV
Minerals
Selenium
5.6µg · 10% DV
Sodium
136mg · 6% DV
Manganese
0.11mg · 5% DV
Iron
0.72mg · 4% DV
Potassium ⭐
24mg · 1% DV
Breadstick Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breadstick
To burn the 81 calories in 4 piece (medium) (20 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 Breadstick?
A breadstick is a thin, dry, crisp stick of bread, traditionally associated with grissini from Turin in northern Italy. It is usually made from a simple dough of flour, water and yeast, then baked until firm and crunchy. Its light texture makes it easy to serve at the table or keep on hand as a snack.
In Italy, breadsticks often accompany antipasti, soups and salads; elsewhere they are also served with dips or eaten between meals. They are mainly a source of carbohydrates, with 72 g per 100 g. Pair one with hummus or cheese and some fresh vegetables for a more filling snack.
How Nutritious Is Breadstick?
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 Breadstick 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 Breadstick Contain Allergens?
Contains these allergens:
Which Diets Is Breadstick 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
Breadstick Fat Profile
SATURATED
0.22g
MONOUNSATURATED
0.4g
POLYUNSATURATED
0.34g
Omega 6:3 ratio 32:1
Above the ideal 4:1 (32:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.