Calories in Croutons
Generic food Bread and Baked Goods
Croutons contains 465 kcal per 100 g. A typical serving of 1 cup (40 g) provides about 186 kcal.
Roughly 55% of its calories come from carbohydrates, with 36% from fat and 9% from protein (estimated with general energy factors).
That is close to the median for crackers, excludes saltines on FoodFactly (443 kcal per 100 g).
100 g provides 52% of the Daily Value for selenium, 42% of the Daily Value for Thiamin (B1) and 38% of the Daily Value for Folate (B9).
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 465 kcal | |
| Total fat C | 18.3 g | 23% |
| Saturated fat C | 5.3 g | 26% |
| Cholesterol C | 7 mg | 2% |
| Sodium C | 1,330 mg | 58% |
| Total carbohydrates C | 63.5 g | 23% |
| Dietary fiber C | 5 g | 18% |
| Total sugars C | 4.4 g | |
| Protein C | 10.8 g | 22% |
| Vitamin A C | 7 µg | 0.8% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.4 mg | 3% |
| Vitamin K C | 7.6 µg | 6% |
| Thiamin (B1) C | 0.51 mg | 42% |
| Riboflavin (B2) C | 0.42 mg | 32% |
| Niacin (B3) C | 4.7 mg | 29% |
| Vitamin B6 C | 0.083 mg | 5% |
| Folate (B9) C | 151 µg | 38% |
| Vitamin B12 C | 0.14 µg | 6% |
| Choline C | 14.6 mg | 3% |
| Calcium C | 96 mg | 7% |
| Iron C | 2.8 mg | 16% |
| Magnesium C | 42 mg | 10% |
| Phosphorus C | 140 mg | 11% |
| Potassium C | 181 mg | 4% |
| Zinc C | 0.94 mg | 9% |
| Copper C | 0.17 mg | 19% |
| Selenium C | 28.8 µg | 52% |
% 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 9%
- Carbohydrates 55%
- Fat 36%
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
- Protein10.8 gabove the median for crackers, excludes saltines (median 9.9 g)
- Fiber5 gabove the median for crackers, excludes saltines (median 3.4 g)
- Fat18.3 gabove the median for crackers, excludes saltines (median 15.3 g)
- Saturated fat5.3 gin the top quarter of crackers, excludes saltines (median 2.6 g)
- Sodium1,330 mgin the top quarter of crackers, excludes saltines (median 598 mg)
- Protein per 100 kcal2.3 gprotein density, useful for comparing foods with different calorie levels
- Water3.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 9.5 g |
|---|---|
| Polyunsaturated fat C | 2.4 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 | 2.2 g |
| SFA 4:0 C | 0.092 g |
| SFA 6:0 C | 0.034 g |
| SFA 8:0 C | 0.018 g |
| SFA 10:0 C | 0.045 g |
| SFA 12:0 C | 0.061 g |
| SFA 14:0 C | 0.28 g |
| SFA 16:0 C | 2.6 g |
| SFA 18:0 C | 2 g |
| MUFA 18:1 C | 9.5 g |
| PUFA 18:3 C | 0.14 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.047 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 (6)
| Beta-carotene C | 6 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 45 µg |
| Retinol C | 7 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 3.6 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 65 µg |
| Folate, food C | 40 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 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, plain | 407 | 11.9 g | 73.5 g | 6.6 g |
| Croutons, seasoned | 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 |
|---|---|---|---|---|
| Bagel chips | 451 | 12.3 g | 66.4 g | 15.1 g |
| Pita chips | 457 | 11.8 g | 68.3 g | 15.2 g |
| Crackers, flavored, fish-shaped | 463 | 10.2 g | 65.7 g | 17.7 g |
| Crackers, standard snack-type, sandwich, with cheese filling | 477 | 9.3 g | 61.7 g | 21.1 g |
| Crackers, sandwich, cheese filled | 477 | 9.3 g | 61.7 g | 21.1 g |
| Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free | 456 | 10.9 g | 67.2 g | 15.9 g |
| Crackers, cheese, regular | 489 | 10.9 g | 59.4 g | 22.7 g |
| Crackers, cheese | 489 | 10.9 g | 59.4 g | 22.7 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 465 kcal. 1 cup (40 g): about 186 kcal. 4 cubes (1 g): about 5 kcal. 1 fast food package (12 g): about 56 kcal.
Is croutons high in protein?
Croutons contains 10.8 g of protein per 100 g (22% of the 50 g Daily Value), or 4.3 g in 1 cup (40 g). About 9% of its calories come from protein. Compared with other crackers, excludes saltines, that is above the median (median 9.9 g).
How many carbs are in croutons?
Croutons has 63.5 g of total carbohydrates per 100 g, including 5 g of fiber and 4.4 g of sugars.
How much fat is in croutons?
Croutons contains 18.3 g of fat per 100 g, of which 5.3 g is saturated (26% 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 (52% DV), Thiamin (B1) (42% DV), Folate (B9) (38% DV), Riboflavin (B2) (32% DV) and Niacin (B3) (29% DV). The full list is in the vitamins and minerals table above.
How much sodium is in croutons?
100 g contains 1,330 mg of sodium, 58% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. 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: FNDDS (Survey), record 2707697. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.