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Zaatar Croutons Calories
Toasted bread cubes with olive oil and zaatar spice blend
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Zaatar Croutons (30 g) has 123 calories. That works out to 410 calories per 100 g. It contains 18.6 g of carbs, 2.9 g of protein, 3.9 g of fat and 1.3 g of fiber. Its 3.9 µg of Selenium covers 7% of the Daily Value. Its glycemic index is 70 (high), so it raises blood sugar quickly.
Zaatar Croutons Nutrition Facts
Selected: 1 serving (medium) · 30 g
123
KCAL / 30G
Carbs
18.6g
· 7% DV
Protein
2.9g
· 6% DV
Fat
3.9g
· 5% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 10% · Fat 29%
Zaatar Croutons nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 123 kcal | |
| Total fat | 3.9 g | 5% |
| Saturated fat | 0.63 g | 3% |
| Trans fat | 0 g | |
| Sodium | 171 mg | 7% |
| Total carbohydrate | 18.6 g | 7% |
| Fiber | 1.3 g | 5% |
| Protein | 2.9 g | 6% |
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 Serving of Zaatar Croutons?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 123 kcal |
| 1 piece (mini) | 5 g | 21 kcal |
| 1 tablespoon (chopped) | 7 g | 29 kcal |
| 1 serving (small) | 15 g | 62 kcal |
| 1 cup (medium) | 40 g | 164 kcal |
| 1 serving (large) | 50 g | 205 kcal |
| 1 cup (large) | 60 g | 246 kcal |
| 100 g | 100 g | 410 kcal |
| 1 pack (jumbo) | 100 g | 410 kcal |
Calculated from 410 calories per 100 g.
Frequently Asked Questions About Zaatar Croutons
What are Zaatar Croutons?
Zaatar Croutons are toasted bread cubes coated with olive oil and zaatar, a Middle Eastern herb-and-spice blend. They add a crisp texture and a savory, tangy flavor to salads, soups, and other dishes.
How do you make Zaatar Croutons at home?
To make Zaatar Croutons, toss bread cubes with olive oil and zaatar, then bake them until crisp and golden. Spread the cubes in a single layer so they toast evenly, and let them cool before storing.
What does zaatar taste like in Zaatar Croutons?
Zaatar usually tastes herbal, tangy, and slightly nutty, though the balance varies by blend. On Zaatar Croutons, those flavors season the toasted bread, while olive oil rounds out the savory taste.
Can you put Zaatar Croutons in fattoush?
Yes, Zaatar Croutons can add a flavorful crunch to fattoush and other chopped vegetable salads. Add them just before serving so the dressing does not soften the toasted bread too quickly.
Which soups go well with Zaatar Croutons?
Zaatar Croutons pair well with tomato, lentil, and vegetable soups. Their herbal seasoning works especially well with Mediterranean-style flavors, and adding them at the table helps preserve their crunch.
How are Zaatar Croutons different from regular croutons?
Zaatar Croutons are seasoned with zaatar, often alongside olive oil, while regular croutons may have a milder or different seasoning. The zaatar gives them a distinctive herbal, tangy flavor rather than just toasted-bread taste.
How should you store Zaatar Croutons to keep them crisp?
Store Zaatar Croutons in a tightly sealed container once they have cooled completely. Keep the container in a dry place away from steam and moisture, which can make the bread cubes lose their crunch.
Can you make Zaatar Croutons in a skillet instead of an oven?
Yes, you can make Zaatar Croutons in a skillet by tossing the bread cubes with olive oil and zaatar and cooking them over medium heat. Stir often so they brown evenly without burning, then cool before serving.
What can you use instead of Zaatar Croutons on a salad?
Toasted pita pieces or plain croutons can replace Zaatar Croutons when you want a crunchy salad topping. Add zaatar and a little olive oil to the bread if you want to recreate their characteristic seasoning.
Can Zaatar Croutons be used as a crunchy topping for pasta?
Yes, crushed Zaatar Croutons can be sprinkled over pasta as a seasoned crunchy topping. They work best with tomato, vegetable, or olive-oil-based sauces; add them just before eating so they do not turn soft.
Zaatar Croutons Vitamins & Minerals
Vitamins
B1
0.07mg · 6% DV
B3
0.78mg · 5% DV
Folate
13.5µg · 3% DV
B2
0.04mg · 3% DV
Minerals
Sodium
171mg · 7% DV
Selenium
3.9µg · 7% DV
Copper
0.04mg · 4% DV
Manganese
0.1mg · 4% DV
Potassium ⭐
33mg · 1% DV
Zaatar Croutons Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zaatar Croutons
To burn the 123 calories in 1 serving (medium) (30 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 Zaatar Croutons?
Zaatar Croutons are cubes of bread toasted with olive oil and zaatar, a fragrant Levantine spice blend often made with herbs, sumac and sesame. They bring the familiar crunch of croutons together with zaatar’s tangy, savoury flavour.
They’re commonly scattered over salads or soups, or eaten by the handful as a snack. In a home kitchen, they’re also an easy way to use up day-old bread; add them just before serving so they stay crisp. Bread makes them chiefly a source of carbohydrates, while the oil adds richness. Use a modest handful to add texture to a vegetable-heavy salad or a bowl of soup without letting the croutons take over.
How Nutritious Is Zaatar Croutons?
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 Zaatar 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 Zaatar Croutons Contain Allergens?
Contains these allergens:
Which Diets Is Zaatar Croutons 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
Zaatar Croutons Fat Profile
SATURATED
0.63g
MONOUNSATURATED
2.16g
POLYUNSATURATED
0.81g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.