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Whole wheat breadstick Calories
Crunchy whole grain bread snack with fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
4 piece (medium) of Whole wheat breadstick (28 g) has 115 calories. That works out to 410 calories per 100 g. It contains 20.2 g of carbs, 3.5 g of protein, 2.4 g of fat and 2.2 g of fiber. Its 0.6 mg of Manganese covers 26% of the Daily Value. Its glycemic index is 70 (high), so it raises blood sugar quickly.
Whole wheat breadstick Nutrition Facts
Selected: 4 piece (medium) · 28 g
115
KCAL / 28G
Carbs
20.2g
· 7% DV
Protein
3.5g
· 7% DV
Fat
2.4g
· 3% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 12% · Fat 19%
Whole wheat breadstick nutrition facts table · 4 piece (medium) (28 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 115 kcal | |
| Total fat | 2.4 g | 3% |
| Saturated fat | 0.31 g | 2% |
| Trans fat | 0 g | |
| Sodium | 182 mg | 8% |
| Total carbohydrate | 20.2 g | 7% |
| Fiber | 2.2 g | 8% |
| Protein | 3.5 g | 7% |
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 Whole wheat breadstick?
| Serving | Amount | Calories |
|---|---|---|
| 4 piece (medium) | 28 g | 115 kcal |
| 1 piece (thin) | 7 g | 29 kcal |
| 2 piece (small) | 14 g | 57 kcal |
| 1 serving (medium) | 30 g | 123 kcal |
| 1 pack (small) | 40 g | 164 kcal |
| 6 piece (large) | 42 g | 172 kcal |
| 8 piece (extra large) | 56 g | 230 kcal |
| 1 pack (medium) | 75 g | 308 kcal |
| 100 g | 100 g | 410 kcal |
Calculated from 410 calories per 100 g.
Frequently Asked Questions About Whole wheat breadstick
Does a whole wheat breadstick help with weight loss?
A whole wheat breadstick can fit into a weight-loss eating plan, but it does not cause weight loss by itself. Its dry, crunchy texture can make it easy to keep snacking, so pair a portion with a filling food rather than eating it straight from the pack.
Can you use a whole wheat breadstick instead of bread?
Yes, you can use a whole wheat breadstick in place of bread sometimes. It is much drier and crunchier, so it works best alongside foods such as eggs, soup, or a spread rather than as a like-for-like swap in every meal.
What is a whole wheat breadstick made of?
A whole wheat breadstick is typically made from whole wheat flour, water, yeast, and salt, with some recipes adding oil. Recipes and packaged versions vary, so the ingredient list tells you whether extras such as seeds or flavorings have been included.
What should you eat with a whole wheat breadstick?
A whole wheat breadstick goes well with hummus, soft cheese, soup, or a bean dip. Because it is crunchy and relatively dry, pairing it with a moist topping or a drink makes it easier to eat and turns it into a more satisfying snack.
Can people with diabetes eat whole wheat breadsticks?
People with diabetes can eat whole wheat breadsticks, but their carbohydrates can raise blood glucose. Count them as part of the meal or snack, and pair them with protein or vegetables; ask your clinician or dietitian for advice tailored to your care plan.
Can whole wheat breadsticks cause bloating?
Yes, whole wheat breadsticks may cause gas or bloating in some people, especially if they are not used to eating much fiber. Try a smaller serving, eat slowly, and drink water; ongoing symptoms may have another cause.
How should you store whole wheat breadsticks after opening?
Store whole wheat breadsticks in an airtight container in a cool, dry cupboard. Exposure to moisture makes them lose their crunch, while heat and light can affect quality; discard any that show mold or smell unusual.
Can you freeze whole wheat breadsticks?
Yes, you can freeze whole wheat breadsticks in a sealed freezer-safe bag or container to protect them from moisture and odors. Let them thaw while still wrapped, then briefly warm them in the oven if you want to bring back some crunch.
Can you use crushed whole wheat breadsticks as breadcrumbs?
Yes, crushed whole wheat breadsticks can stand in for breadcrumbs in coatings, meatballs, or baked toppings. Crush them finely for an even coating, and use less added salt if the breadsticks themselves are salty.
How do you make whole wheat breadsticks at home?
To make whole wheat breadsticks, mix whole wheat flour with water, yeast, salt, and a little oil, then knead and shape the dough into thin sticks. Bake until dry and crisp, and let them cool fully before storing them in an airtight container.
Whole wheat breadstick Vitamins & Minerals
Vitamins
B1
0.13mg · 11% DV
B3
1.46mg · 9% DV
B2
0.05mg · 4% DV
Biotin
1.12µg · 4% DV
Minerals
Manganese
0.59mg · 26% DV
Selenium
7.84µg · 14% DV
Phosphorus
71mg · 10% DV
Sodium
182mg · 8% DV
Potassium ⭐
67mg · 2% DV
Whole wheat breadstick Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat breadstick
To burn the 115 calories in 4 piece (medium) (28 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 breadstick?
A whole wheat breadstick is a crisp, dry baked snack made from wheat dough with whole wheat flour or bran. In Turkey, kepekli galeta is commonly sold as short sticks or small pieces: it is firmer and drier than ordinary bread, with a mild wheaty flavour.
It works as a quick snack with tea, alongside cheese and olives at breakfast, or served with soup. Its plain, toasty taste also pairs well with dips. The snack is mainly carbohydrate, with fibre from the whole grain; it provides 8 g of fibre per 100 g. For a more filling snack, have it with hummus, yogurt or cheese, or crumble it over soup in place of croutons.
How Nutritious Is Whole wheat breadstick?
Nutrient density
Medium
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 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 Whole wheat breadstick Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat 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
Whole wheat breadstick Fat Profile
SATURATED
0.31g
MONOUNSATURATED
0.56g
POLYUNSATURATED
0.73g
Omega 6:3 ratio 33.5:1
Above the ideal 4:1 (33.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.