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Whole Grain Breadstick Calories
High fiber, complex carbs, whole grain
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole Grain Breadstick (20 g) has 74 calories. That works out to 370 calories per 100 g. It contains 13.6 g of carbs, 2.2 g of protein, 1 g of fat and 1.6 g of fiber. Its 0.2 mg of Manganese covers 10% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Whole Grain Breadstick Nutrition Facts
Selected: 1 piece (medium) · 20 g
74
KCAL / 20G
Carbs
13.6g
· 5% DV
Protein
2.2g
· 4% DV
Fat
1g
· 1% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 12% · Fat 13%
Whole Grain Breadstick nutrition facts table · 1 piece (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 74 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.14 g | 1% |
| Trans fat | 0 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 13.6 g | 5% |
| Fiber | 1.6 g | 6% |
| Protein | 2.2 g | 4% |
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 Medium Whole Grain Breadstick?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 20 g | 74 kcal |
| 1 piece (small) | 10 g | 37 kcal |
| 1 piece (thin) | 15 g | 56 kcal |
| 1 piece (thick) | 30 g | 111 kcal |
| 1 piece (large) | 35 g | 130 kcal |
| 2 piece (double) | 40 g | 148 kcal |
| 1 serving (medium) | 50 g | 185 kcal |
| 100 g | 100 g | 370 kcal |
| 1 pack (whole) | 100 g | 370 kcal |
| 5 piece (jumbo) | 100 g | 370 kcal |
Calculated from 370 calories per 100 g.
Frequently Asked Questions About Whole Grain Breadstick
What is a Whole Grain Breadstick made from?
A Whole Grain Breadstick is a crisp baked stick made with whole-grain flour. Recipes may also use water, yeast or another leavening agent, oil, and seasonings; the exact ingredients vary by product.
How is a Whole Grain Breadstick different from a regular breadstick?
A Whole Grain Breadstick uses whole-grain flour, while a regular breadstick may be made mostly with refined flour. This can give it a heartier flavor and a coarser texture, though recipes and textures vary.
What can I serve with a Whole Grain Breadstick?
A Whole Grain Breadstick pairs well with hummus, bean dip, soft cheese, or soup. Its firm crunch works particularly well with dips; serve it alongside rather than leaving it in the dip, so it does not soften.
Can I use a Whole Grain Breadstick instead of crackers?
Yes, a Whole Grain Breadstick can stand in for crackers with dips, cheese, or spreads. It is longer and often sturdier, so break it into pieces for bite-sized portions or use it to scoop thicker dips.
Can I crush a Whole Grain Breadstick into breadcrumbs?
Yes, crush a Whole Grain Breadstick to make coarse breadcrumbs for coating or topping savory dishes. For a finer crumb, pulse the broken pieces in a food processor; the result may be more textured than crumbs made from soft bread.
Can you make a Whole Grain Breadstick at home?
Yes, you can make a Whole Grain Breadstick at home with whole-grain flour, water, and a leavening agent. Shape the dough into slender sticks and bake until dry and crisp; the texture depends on the recipe and baking method.
How should you store a Whole Grain Breadstick to keep it crunchy?
Store a Whole Grain Breadstick in an airtight container in a cool, dry place. Exposure to humidity can make it lose its crunch; discard it if you notice mold or an unusual smell.
Does a Whole Grain Breadstick go stale after opening?
Yes, a Whole Grain Breadstick can lose its crispness after opening, especially if exposed to moisture. Seal the package or transfer the sticks to an airtight container, and follow the package’s storage guidance.
Is a Whole Grain Breadstick a good snack for weight loss?
A Whole Grain Breadstick can be a convenient snack, but it may not be very filling on its own. Pairing it with a protein-rich food such as cheese or hummus can make the snack more satisfying.
Can people with diabetes eat a Whole Grain Breadstick?
Yes, people with diabetes can include a Whole Grain Breadstick, but whole-grain flour still contributes carbohydrates. Consider the portion alongside the rest of the meal; a clinician or dietitian can help with individual blood-glucose planning.
Whole Grain Breadstick Vitamins & Minerals
Vitamins
B1
0.07mg · 6% DV
B3
0.7mg · 4% DV
B5
0.12mg · 2% DV
B2
0.03mg · 2% DV
Minerals
Manganese
0.22mg · 10% DV
Copper
0.05mg · 6% DV
Phosphorus
32mg · 5% DV
Magnesium
17mg · 4% DV
Sodium
90mg · 4% DV
Potassium ⭐
44mg · 1% DV
Whole Grain Breadstick Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole Grain Breadstick
To burn the 74 calories in 1 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 Whole Grain Breadstick?
A whole grain breadstick is a slender, crisp baked bread made with whole grain flour. Its lightly toasted flavour and firm crunch make it easy to snack on plain, or serve alongside soup, cheese and dips. In Turkey, similar galeta is often enjoyed at breakfast or with tea; elsewhere, breadsticks commonly appear on snack boards and with meals.
It is mainly a source of carbohydrates, with fibre from the whole grains: 100 g provides 8 g of fibre. Pair one with hummus, yoghurt or cheese for a more balanced snack, or crumble it over soup for crunch. If you prefer a softer bite, dip it briefly just before eating.
How Nutritious Is Whole Grain 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 Grain 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 Grain Breadstick Contain Allergens?
Contains these allergens:
Which Diets Is Whole Grain Breadstick Good For?
Vegan
— Not 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 Grain Breadstick Fat Profile
SATURATED
0.14g
MONOUNSATURATED
0.34g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 24:1
Above the ideal 4:1 (24:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.