1 cup (medium) of Croutons (30 g) has 122 calories. That works out to 407 calories per 100 g. It contains 21.6 g of carbs, 3.6 g of protein, 2.4 g of fat and 1.1 g of fiber. Its 5.4 µg of Selenium covers 10% of the Daily Value. Its glycemic index is 70 (high), so it raises blood sugar quickly.

Croutons Nutrition Facts

Selected: 100 g

407

KCAL / 100G

Carbs

72g

· 26% DV

Protein

12g

· 24% DV

Fat

· 10% DV

Fiber

3.6g

· 13% 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%

Croutons Vitamins & Minerals

Vitamins

0.35mg · 29% DV

3.2mg · 20% DV

0.19mg · 15% DV

Folate

60µg · 15% DV

Minerals

Manganese

1mg · 43% DV

Selenium

18µg · 33% DV

Sodium

700mg · 30% DV

Iron

3mg · 17% DV

How Nutritious Is Croutons?

Nutrient density

Low

18/ 100

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

36/ 100

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.

Croutons Glycemic Index

GLYCEMIC INDEX

High

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Croutons

To burn the 407 calories in 100 g:

🚶

101min

Walking (5 km/h)

🏃

42min

Running (8 km/h)

🚴

55min

Cycling

🏊

47min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is 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 Croutons Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Croutons 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

Croutons Fat Profile

SATURATED

1.5g

MONOUNSATURATED

2.2g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 60:1

Above the ideal 4:1 (60:1).

Compare Croutons

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Foods Similar to Croutons

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

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290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Croutons

How many calories are in croutons?

Croutons provide 407 calories per 100 g. The same amount contains 72 g of carbohydrates, 12 g of protein, and 8 g of fat.

Are croutons suitable for a diet?

Croutons are a processed food with 407 calories and 72 g of carbohydrates per 100 g. Their glycemic index is 70, and they contain gluten, so they are not suitable for a gluten-free diet.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026