Calories in Croutons, plain
Generic food Bread and Baked Goods
Croutons, plain contains 407 kcal per 100 g. A typical serving of 1 cup (30 g) provides about 122 kcal.
Roughly 73% of its calories come from carbohydrates, with 15% from fat and 12% from protein (estimated with general energy factors).
That is more energy than the typical item in baked products on FoodFactly, where the median is 365 kcal per 100 g across 522 foods.
100 g provides 68% of the Daily Value for selenium, 52% of the Daily Value for Folate (B9) and 52% of the Daily Value for Thiamin (B1).
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 407 kcal | |
| Total fat ? | 6.6 g | 8% |
| Saturated fat C | 1.5 g | 8% |
| Cholesterol ? | 0 mg | 0% |
| Sodium ? | 698 mg | 30% |
| Total carbohydrates C | 73.5 g | 27% |
| Dietary fiber ? | 5.1 g | 18% |
| Total sugars | not reported | |
| Protein ? | 11.9 g | 24% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C ? | 0 mg | 0% |
| Thiamin (B1) ? | 0.62 mg | 52% |
| Riboflavin (B2) ? | 0.27 mg | 21% |
| Niacin (B3) ? | 5.4 mg | 34% |
| Pantothenic acid (B5) ? | 0.43 mg | 9% |
| Vitamin B6 ? | 0.026 mg | 2% |
| Folate (B9) C | 209 µg | 52% |
| Vitamin B12 ? | 0 µg | 0% |
| Calcium ? | 76 mg | 6% |
| Iron ? | 4.1 mg | 23% |
| Magnesium ? | 31 mg | 7% |
| Phosphorus ? | 115 mg | 9% |
| Potassium ? | 124 mg | 3% |
| Zinc ? | 0.89 mg | 8% |
| Copper ? | 0.16 mg | 18% |
| Manganese ? | 0.5 mg | 22% |
| Selenium C | 37.5 µg | 68% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 12%
- Carbohydrates 73%
- Fat 15%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein11.9 gin the top quarter of baked products (median 6.7 g)
- Fiber5.1 gin the top quarter of baked products (median 2.4 g)
- Fat6.6 gbelow the median for baked products (median 11 g)
- Saturated fat1.5 gbelow the median for baked products (median 2.6 g)
- Sodium698 mgin the top quarter of baked products (median 433 mg)
- Protein per 100 kcal2.9 gprotein density, useful for comparing foods with different calorie levels
- Water5.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 3.1 g |
|---|---|
| Polyunsaturated fat C | 1.3 g |
Amino acids (18)
| Tryptophan ? | 0.14 g |
|---|---|
| Threonine ? | 0.34 g |
| Isoleucine ? | 0.46 g |
| Leucine ? | 0.83 g |
| Lysine ? | 0.28 g |
| Methionine ? | 0.21 g |
| Cystine ? | 0.26 g |
| Phenylalanine ? | 0.59 g |
| Tyrosine ? | 0.34 g |
| Valine ? | 0.51 g |
| Arginine ? | 0.43 g |
| Histidine ? | 0.26 g |
| Alanine ? | 0.39 g |
| Aspartic acid ? | 0.53 g |
| Glutamic acid ? | 4 g |
| Glycine ? | 0.42 g |
| Proline ? | 1.3 g |
| Serine ? | 0.58 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 1.2 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0.001 g |
| SFA 14:0 C | 0.026 g |
| SFA 16:0 C | 0.86 g |
| SFA 18:0 C | 0.61 g |
| MUFA 18:1 C | 3 g |
| PUFA 18:3 C | 0.07 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.031 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (1)
| Retinol Z | 0 µg |
|---|
Other components (6)
| Water ? | 5.5 g |
|---|---|
| Ash ? | 2.5 g |
| Energy ? | 1,703 kJ |
| Vitamin A, IU ? | 0 IU |
| Folic acid C | 110 µg |
| Folate, food ? | 22 µg |
Other forms of Croutons
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Croutons, seasoned | 465 | 10.8 g | 63.5 g | 18.3 g |
| Croutons | 465 | 10.8 g | 63.5 g | 18.3 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Crackers, matzo, egg and onion | 391 | 10 g | 77.1 g | 3.9 g |
| Crackers, melba toast, plain, without salt | 390 | 12.1 g | 76.6 g | 3.2 g |
| Crackers, melba toast, plain | 390 | 12.1 g | 76.6 g | 3.2 g |
| Melba toast | 390 | 12.1 g | 76.6 g | 3.2 g |
| Crackers, saltines (includes oyster, soda, soup) | 418 | 9.5 g | 74.1 g | 8.6 g |
| Crackers, oyster | 418 | 9.5 g | 74 g | 8.6 g |
| Crackers, saltine | 418 | 9.5 g | 74 g | 8.6 g |
| Bread, sticks, plain | 412 | 12 g | 68.4 g | 9.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in croutons?
100 g of croutons has 407 kcal. 1 cup (30 g): about 122 kcal. 0.5 oz (14.2 g): about 58 kcal.
Is croutons high in protein?
Croutons contains 11.9 g of protein per 100 g (24% of the 50 g Daily Value), or 3.6 g in 1 cup (30 g). About 12% of its calories come from protein. Compared with other baked products, that is among the highest quarter (median 6.7 g).
How many carbs are in croutons?
Croutons has 73.5 g of total carbohydrates per 100 g, including 5.1 g of fiber.
How much fat is in croutons?
Croutons contains 6.6 g of fat per 100 g, of which 1.5 g is saturated (8% of the Daily Value).
What vitamins and minerals does croutons contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (68% DV), Folate (B9) (52% DV), Thiamin (B1) (52% DV), Niacin (B3) (34% DV) and iron (23% DV). The full list is in the vitamins and minerals table above.
How much sodium is in croutons?
100 g contains 698 mg of sodium, 30% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 172751. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.