Calories in Zwieback toast
Generic food Bread and Baked Goods
Zwieback toast contains 426 kcal per 100 g. A typical serving of 1 Gerber Zwieback toast (5 g) provides about 21 kcal.
Roughly 70% of its calories come from carbohydrates, with 21% from fat and 10% 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, 34% of the Daily Value for Folate (B9) and 18% of the Daily Value for Riboflavin (B2).
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 | 426 kcal | |
| Total fat C | 9.7 g | 12% |
| Saturated fat C | 2.5 g | 13% |
| Cholesterol C | 8 mg | 3% |
| Sodium C | 227 mg | 10% |
| Total carbohydrates C | 74.2 g | 27% |
| Dietary fiber C | 2.5 g | 9% |
| Total sugars C | 12.5 g | |
| Protein C | 10.1 g | 20% |
| Vitamin A C | 16 µg | 2% |
| Vitamin C C | 5.3 mg | 6% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 2.4 mg | 16% |
| Vitamin K C | 0.9 µg | 0.8% |
| Thiamin (B1) C | 0.21 mg | 17% |
| Riboflavin (B2) C | 0.24 mg | 18% |
| Niacin (B3) C | 1.3 mg | 8% |
| Vitamin B6 C | 0.082 mg | 5% |
| Folate (B9) C | 134 µg | 34% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 10.7 mg | 2% |
| Calcium C | 20 mg | 2% |
| Iron C | 0.6 mg | 3% |
| Magnesium C | 14 mg | 3% |
| Phosphorus C | 55 mg | 4% |
| Potassium C | 305 mg | 6% |
| Zinc C | 0.54 mg | 5% |
| Copper C | 0.15 mg | 16% |
| Selenium C | 28.7 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 10%
- Carbohydrates 70%
- Fat 21%
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
- Protein10.1 gabove the median for crackers, excludes saltines (median 9.9 g)
- Fiber2.5 gbelow the median for crackers, excludes saltines (median 3.4 g)
- Sugars12.5 gin the top quarter of crackers, excludes saltines (median 4.4 g)
- Fat9.7 gbelow the median for crackers, excludes saltines (median 15.3 g)
- Saturated fat2.5 gbelow the median for crackers, excludes saltines (median 2.6 g)
- Sodium227 mgin the lowest quarter of crackers, excludes saltines (median 598 mg)
- Protein per 100 kcal2.4 gprotein density, useful for comparing foods with different calorie levels
- Water4.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 4.2 g |
|---|---|
| Polyunsaturated fat C | 2.1 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 g |
| SFA 4:0 C | 0.1 g |
| SFA 6:0 C | 0.059 g |
| SFA 8:0 C | 0.035 g |
| SFA 10:0 C | 0.077 g |
| SFA 12:0 C | 0.088 g |
| SFA 14:0 C | 0.31 g |
| SFA 16:0 C | 1.2 g |
| SFA 18:0 C | 0.59 g |
| MUFA 18:1 C | 4.1 g |
| PUFA 18:3 C | 0.065 g |
| PUFA 20:4 C | 0.001 g |
| MUFA 16:1 C | 0.13 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.012 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 4 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 16 µg |
| Retinol C | 15 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 1 µg |
Other components (8)
| Water C | 4.5 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 67 µg |
| Folate, food C | 20 µg |
| Vitamin E, added C | 2.3 mg |
| Vitamin B-12, added C | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Crackers, wheat, reduced fat | 444 | 9.3 g | 71.5 g | 13.4 g |
| Crackers, butter, reduced fat | 444 | 9.3 g | 71.5 g | 13.4 g |
| Crackers, milk | 446 | 7.6 g | 71.7 g | 13.8 g |
| Kraft, Stove Top Stuffing Mix Chicken Flavor | 381 | 12.6 g | 73.1 g | 4.1 g |
| Ice cream cones, cake or wafer-type | 417 | 8.1 g | 79 g | 6.9 g |
| Cookies, molasses | 430 | 5.6 g | 73.8 g | 12.8 g |
| Cookies, gingersnaps | 416 | 5.6 g | 76.9 g | 9.8 g |
| Crackers, sandwich-type, peanut butter filled, reduced fat | 437 | 8.3 g | 63.5 g | 16.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in zwieback toast?
100 g of zwieback toast has 426 kcal. 1 Gerber Zwieback toast (5 g): about 21 kcal. 1 piece (5 g): about 21 kcal. 1 rusk (10 g): about 43 kcal.
Is zwieback toast high in protein?
Zwieback toast contains 10.1 g of protein per 100 g (20% of the 50 g Daily Value), or 0.51 g in 1 Gerber Zwieback toast (5 g). About 10% 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 zwieback toast?
Zwieback toast has 74.2 g of total carbohydrates per 100 g, including 2.5 g of fiber and 12.5 g of sugars.
How much fat is in zwieback toast?
Zwieback toast contains 9.7 g of fat per 100 g, of which 2.5 g is saturated (13% of the Daily Value).
What vitamins and minerals does zwieback toast contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (52% DV), Folate (B9) (34% DV), Riboflavin (B2) (18% DV), Thiamin (B1) (17% DV) and Vitamin E (16% DV). The full list is in the vitamins and minerals table above.
How much sodium is in zwieback toast?
100 g contains 227 mg of sodium, 10% 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 2707705. 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.