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German dumpling (Spätzle) Calories
Traditional German egg noodle dumpling
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of German dumpling (Spätzle) (140 g) has 259 calories. That works out to 185 calories per 100 g. It contains 44.8 g of carbs, 9.1 g of protein, 4.5 g of fat and 1.7 g of fiber. Its 8.4 µg of Biotin covers 28% of the Daily Value. Its glycemic index is 70 (high), so it raises blood sugar quickly.
German dumpling (Spätzle) Nutrition Facts
Selected: 1 cup (medium) · 140 g
259
KCAL / 140G
Carbs
44.8g
· 16% DV
Protein
9.1g
· 18% DV
Fat
4.5g
· 6% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 14% · Fat 16%
German dumpling (Spätzle) nutrition facts table · 1 cup (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 259 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 1.12 g | 6% |
| Trans fat | 0 g | |
| Sodium | 308 mg | 13% |
| Total carbohydrate | 44.8 g | 16% |
| Fiber | 1.7 g | 6% |
| Protein | 9.1 g | 18% |
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 Cup of German dumpling (Spätzle)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 140 g | 259 kcal |
| 1 piece (small) | 35 g | 65 kcal |
| ½ cup (small) | 70 g | 130 kcal |
| 100 g | 100 g | 185 kcal |
| 1 serving (medium) | 100 g | 185 kcal |
| 1 cup (small) | 100 g | 185 kcal |
| 1 cup (large) | 200 g | 370 kcal |
| 2 serving (large) | 200 g | 370 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About German dumpling (Spätzle)
What is a German dumpling (Spätzle)?
A German dumpling (Spätzle) is a small, soft egg noodle from southern Germany and nearby regions. It is made by pushing a loose dough into boiling water, producing short, irregular pieces rather than the long shapes most people associate with pasta.
How do you pronounce German dumpling (Spätzle)?
German dumpling (Spätzle) is commonly pronounced “SHPET-sleh,” with the first sound like “sh” and the final syllable kept short. The German letter ä sounds roughly like the “e” in “bed”; pronunciations vary slightly across English-speaking regions.
What does German dumpling (Spätzle) taste and feel like?
German dumpling (Spätzle) tastes mild and eggy, with a soft, slightly chewy texture. Its irregular shape holds butter, cheese, and sauce well. A browned finish from pan-frying adds a crisp edge while leaving the inside tender.
What is the difference between German dumpling (Spätzle) and egg noodles?
German dumpling (Spätzle) is usually made from a wetter dough that is dropped or scraped directly into boiling water. Egg noodles are typically rolled out and cut or shaped before cooking, so they tend to have more uniform forms and a firmer bite.
What ingredients are in traditional German dumpling (Spätzle)?
Traditional German dumpling (Spätzle) usually contains flour, eggs, water, and salt. Some cooks use milk for part of the liquid. The dough is softer than typical pasta dough, which lets it be pressed or scraped into the cooking water.
How is German dumpling (Spätzle) traditionally served?
German dumpling (Spätzle) is often served with butter and browned onions, alongside roasts and gravy, or with lentils and sausage in Swabian cooking. It is also commonly pan-fried after boiling to give the soft dumplings a golden surface.
What is Käsespätzle made with?
Käsespätzle is German dumpling (Spätzle) layered or tossed with melted cheese and usually topped with browned onions. The cheese varies by region and recipe. It is served hot as a hearty main dish, sometimes with a green salad.
Can you make German dumpling (Spätzle) without a Spätzle maker?
Yes, you can make German dumpling (Spätzle) without a dedicated maker. Scrape the soft dough from a wet cutting board into boiling water, or push it through a colander with large holes. The pieces may look less uniform, but they cook the same way.
How do you cook German dumpling (Spätzle) from a package?
Cook packaged German dumpling (Spätzle) according to its label, since fresh, dried, and shelf-stable versions can need different methods. Many dried varieties are boiled in salted water, while some fresh ones need only brief heating; drain them once tender.
Can you freeze German dumpling (Spätzle)?
Yes, cooked German dumpling (Spätzle) can be frozen. Cool it fully, portion it into airtight containers, and reheat it in a pan after thawing. The texture may soften slightly, so tossing it with sauce or browning it in butter works well.
German dumpling (Spätzle) Vitamins & Minerals
Vitamins
Biotin
8.4µg · 28% DV
B2
0.18mg · 14% DV
B12
0.31µg · 13% DV
B5
0.56mg · 11% DV
Minerals
Selenium
14µg · 25% DV
Phosphorus
105mg · 15% DV
Sodium
308mg · 13% DV
Copper
0.11mg · 12% DV
Potassium ⭐
77mg · 2% DV
German dumpling (Spätzle) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off German dumpling (Spätzle)
To burn the 259 calories in 1 cup (medium) (140 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 German dumpling (Spätzle)?
German dumpling (Spätzle) is a soft, short egg noodle associated especially with Swabia in southern Germany. It is made from a simple flour-and-egg batter, which is scraped or pressed into boiling water in small pieces; the result is tender and irregular rather than shaped like a conventional long noodle.
In its home region, Spätzle is often served alongside meat and gravy, or baked with cheese and onions as Käsespätzle. It also works as a hearty side with a roast or stew. The dish is mainly a source of carbohydrates, with some protein from the eggs. For a lighter plate, keep the portion moderate and pair it with vegetables and a lean protein.
How Nutritious Is German dumpling (Spätzle)?
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 German dumpling (Spätzle) 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 German dumpling (Spätzle) Contain Allergens?
Contains these allergens:
Which Diets Is German dumpling (Spätzle) Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
German dumpling (Spätzle) Fat Profile
SATURATED
1.12g
MONOUNSATURATED
1.68g
POLYUNSATURATED
1.12g
Omega 6:3 ratio 21:1
Above the ideal 4:1 (21:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.