Croutons
Common food
Photo: Wikipedia
Croutons are small, toasted or fried cubes of bread, prized for their satisfying crunch and ability to absorb flavors like butter, garlic, and herbs. They provide a textural contrast in dishes, with a golden-brown exterior and a porous interior. Nutritionally, they are a calorie-dense carbohydrate source, offering quick energy alongside a modest amount of protein and fat.
Calorie split: 9% protein · 55% carbs · 36% fat
↓ Full nutrition💚 Why it's loved
People love croutons for their transformative crunch and ability to soak up the flavors of dressings, broths, and sauces, turning a simple salad or soup into a more complex and satisfying meal. They are a nostalgic comfort food, evoking memories of classic Caesar salads and hearty tomato soups.
⚠️ Watch-outs & how to enjoy it better
Croutons are often high in sodium and refined carbohydrates, which can contribute to blood-sugar spikes if consumed in large quantities. They are a common allergen (wheat/gluten) and are frequently fried in oils high in omega-6 fats. To counteract this, choose low-sodium varieties, pair them with protein (like chicken or chickpeas) and healthy fats (like avocado or olive oil) to slow digestion, or make your own from whole-grain bread with minimal added salt.
Key benefits
- Adds essential texture contrast to soups and salads
- Provides quick energy from carbohydrates
- Can be a vehicle for healthy fats and herbs
- Helps reduce food waste by using stale bread
- Offers a simple, satisfying crunch
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'crouton' derives from the French 'croûton,' meaning 'small crust,' and the practice of toasting stale bread cubes dates back centuries as a practical way to use every part of a loaf.
Full nutrition (USDA data · scales with serving)
| Water | 3.6 g |
| Energy | 465 kcal |
| Protein | 10.8 g |
| Total lipid (fat) | 18.3 g |
| Carbohydrate, by difference | 63.5 g |
| Fiber, total dietary | 5.0 g |
| Total Sugars | 4.4 g |
| Calcium, Ca | 96.0 mg |
| Iron, Fe | 2.8 mg |
| Magnesium, Mg | 42.0 mg |
| Phosphorus, P | 140 mg |
| Potassium, K | 181 mg |
| Sodium, Na | 1333 mg |
| Zinc, Zn | 0.94 mg |
| Copper, Cu | 0.17 mg |
| Selenium, Se | 28.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.51 mg |
| Riboflavin | 0.42 mg |
| Niacin | 4.6 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 105 ug |
| Folic acid | 65.0 ug |
| Folate, food | 40.0 ug |
| Folate, DFE | 151 ug |
| Choline, total | 14.6 mg |
| Vitamin B-12 | 0.14 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 7.0 ug |
| Retinol | 7.0 ug |
| Carotene, beta | 6.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 45.0 ug |
| Vitamin E (alpha-tocopherol) | 0.40 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 7.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.2 g |
| SFA 4:0 | 0.09 g |
| SFA 6:0 | 0.03 g |
| SFA 8:0 | 0.02 g |
| SFA 10:0 | 0.04 g |
| SFA 12:0 | 0.06 g |
| SFA 14:0 | 0.28 g |
| SFA 16:0 | 2.6 g |
| SFA 18:0 | 2.0 g |
| Fatty acids, total monounsaturated | 9.5 g |
| MUFA 16:1 | 0.05 g |
| MUFA 18:1 | 9.5 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.4 g |
| PUFA 18:2 | 2.2 g |
| PUFA 18:3 | 0.14 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 7.0 mg |
Amino acid profile (per 100g)
Estimated from Croutons, plain — USDA does not publish this profile for Croutons.
| 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 | 4.0 g |
| Glycine | 0.42 g |
| Proline | 1.3 g |
| Serine | 0.58 g |
FAQ
Are croutons healthy?
They are a processed carbohydrate source, often with added salt and fat. They can be part of a balanced diet in moderation, especially if made from whole-grain bread and paired with nutrient-rich foods.
How do I keep croutons crispy?
Store them in an airtight container at room temperature. If they soften, you can re-crisp them in a dry skillet over medium heat for a few minutes or in a 300°F (150°C) oven for 5-10 minutes.
Can I make croutons at home?
Absolutely. Cube day-old bread, toss with a little olive oil and your favorite seasonings (garlic powder, dried herbs, salt), and bake at 375°F (190°C) for 10-15 minutes until golden and crisp.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 4.65 kcal/g · 9% calories from protein · 5.0 g fiber · 4.4 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 7.36 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.