Calories in French toast sticks
Generic food Sweets and Desserts
French toast sticks contains 278 kcal per 100 g. A typical serving of 1 stick (45 g) provides about 125 kcal.
Roughly 59% of its calories come from carbohydrates, with 30% from fat and 11% from protein (estimated with general energy factors).
That is close to the median for pancakes, waffles, french toast on FoodFactly (273 kcal per 100 g).
100 g provides 26% of the Daily Value for Thiamin (B1), 23% of the Daily Value for selenium and 23% 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 | 278 kcal | |
| Total fat C | 9.2 g | 12% |
| Saturated fat C | 1.7 g | 8% |
| Cholesterol C | 20 mg | 7% |
| Sodium C | 535 mg | 23% |
| Total carbohydrates C | 40.6 g | 15% |
| Dietary fiber C | 1.3 g | 5% |
| Total sugars C | 12.9 g | |
| Protein C | 7.5 g | 15% |
| Vitamin A C | 24 µg | 3% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0.4 µg | 2% |
| Vitamin E C | 1.5 mg | 10% |
| Vitamin K C | 8.4 µg | 7% |
| Thiamin (B1) C | 0.32 mg | 26% |
| Riboflavin (B2) C | 0.26 mg | 20% |
| Niacin (B3) C | 2.9 mg | 18% |
| Vitamin B6 C | 0.085 mg | 5% |
| Folate (B9) C | 90 µg | 23% |
| Vitamin B12 C | 0.18 µg | 8% |
| Choline C | 25.5 mg | 5% |
| Calcium C | 104 mg | 8% |
| Iron C | 2.3 mg | 13% |
| Magnesium C | 20 mg | 5% |
| Phosphorus C | 97 mg | 8% |
| Potassium C | 128 mg | 3% |
| Zinc C | 0.68 mg | 6% |
| Copper C | 0.078 mg | 9% |
| Selenium C | 12.9 µg | 23% |
% 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 11%
- Carbohydrates 59%
- Fat 30%
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
- Protein7.5 gabove the median for pancakes, waffles, french toast (median 7.4 g)
- Fiber1.3 gin the lowest quarter of pancakes, waffles, french toast (median 2.4 g)
- Sugars12.9 gin the top quarter of pancakes, waffles, french toast (median 7.5 g)
- Fat9.2 gbelow the median for pancakes, waffles, french toast (median 10.1 g)
- Saturated fat1.7 gbelow the median for pancakes, waffles, french toast (median 2.7 g)
- Sodium535 mgin the top quarter of pancakes, waffles, french toast (median 460 mg)
- Protein per 100 kcal2.7 gprotein density, useful for comparing foods with different calorie levels
- Water40.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 3.3 g |
|---|---|
| Polyunsaturated fat C | 3.4 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.001 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 3 g |
| SFA 4:0 C | 0.017 g |
| SFA 6:0 C | 0.01 g |
| SFA 8:0 C | 0.008 g |
| SFA 10:0 C | 0.017 g |
| SFA 12:0 C | 0.019 g |
| SFA 14:0 C | 0.064 g |
| SFA 16:0 C | 1.1 g |
| SFA 18:0 C | 0.39 g |
| MUFA 18:1 C | 3.2 g |
| PUFA 18:3 C | 0.37 g |
| PUFA 20:4 C | 0.001 g |
| MUFA 16:1 C | 0.046 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.049 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 1 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 51 µg |
| Retinol C | 23 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 1 µg |
Other components (8)
| Water C | 40.8 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 42 µg |
| Folate, food C | 58 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of French toast sticks
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| French toast sticks, fast food / restaurant | 400 | 7.1 g | 48.5 g | 20.9 g |
| French toast sticks, school | 162 | 9.2 g | 22.6 g | 3.8 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 |
|---|---|---|---|---|
| Pastry, Italian, with cheese | 267 | 7.5 g | 35.1 g | 10.9 g |
| Johnnycake | 277 | 8 g | 43.8 g | 7.5 g |
| French toast, NFS | 273 | 10.4 g | 32.3 g | 11.4 g |
| French toast, plain | 273 | 10.4 g | 32.3 g | 11.4 g |
| Light ice cream cone, vanilla, prepackaged | 223 | 5.4 g | 34.2 g | 7.3 g |
| Cornbread, made from home recipe | 287 | 6.6 g | 42.9 g | 9.8 g |
| Muffin, wheat bran | 208 | 6.3 g | 38.7 g | 5 g |
| Light ice cream cone, chocolate, prepackaged | 227 | 5.3 g | 34.9 g | 7.6 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in french toast sticks?
100 g of french toast sticks has 278 kcal. 1 stick (45 g): about 125 kcal.
How much protein is in french toast sticks?
French toast sticks contains 7.5 g of protein per 100 g (15% of the 50 g Daily Value), or 3.4 g in 1 stick (45 g). About 11% of its calories come from protein. Compared with other pancakes, waffles, french toast, that is above the median (median 7.4 g).
How many carbs are in french toast sticks?
French toast sticks has 40.6 g of total carbohydrates per 100 g, including 1.3 g of fiber and 12.9 g of sugars.
How much fat is in french toast sticks?
French toast sticks contains 9.2 g of fat per 100 g, of which 1.7 g is saturated (8% of the Daily Value).
What vitamins and minerals does french toast sticks contain?
Per 100 g, the most notable amounts relative to the Daily Value are Thiamin (B1) (26% DV), selenium (23% DV), Folate (B9) (23% DV), Riboflavin (B2) (20% DV) and Niacin (B3) (18% DV). The full list is in the vitamins and minerals table above.
How much sodium is in french toast sticks?
100 g contains 535 mg of sodium, 23% 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 2708338. 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.