Fast foods, french toast sticks
Whole food · Fast Foods
Photo: Wikipedia
Fast-food french toast sticks are golden-brown, deep-fried strips of bread coated in a sweet, cinnamon-vanilla batter. They offer a crispy, slightly greasy exterior with a soft, eggy interior, delivering a quick hit of energy primarily from refined carbs and fats.
Calorie split: 7% protein · 47% carbs · 46% fat
↓ Full nutrition💚 Why it's loved
People love them for their addictive combination of sweet, cinnamon-sugar coating and satisfying crunch, making them a nostalgic and convenient on-the-go breakfast treat.
⚠️ Watch-outs & how to enjoy it better
They are high in refined carbohydrates and added sugars, which can cause rapid blood-sugar spikes, and are often fried in oils high in omega-6 fats. To counteract, pair with a source of protein (like eggs or Greek yogurt) to slow digestion, practice strict portion control (stick to 3-4 sticks), and consider making a homemade version baked in an oven with whole-grain bread.
Key benefits
- Quick source of energy from carbohydrates
- Convenient and portable breakfast option
- Provides some protein from the egg batter
- Widely available at major fast-food chains
- Satisfies sweet cravings in a portion-controlled format
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The concept of dipping bread in egg and frying it dates back to at least the Roman Empire, where it was called 'pan dulcis' (sweet bread), making fast-food sticks a modern, portable descendant of an ancient recipe.
Full nutrition (USDA data · scales with serving)
| Water | 33.6 g |
| Energy | 340 kcal |
| Energy | 1422 kj |
| Protein | 6.0 g |
| Total lipid (fat) | 17.7 g |
| Ash | 1.5 g |
| Carbohydrate, by difference | 41.2 g |
| Fiber, total dietary | 1.4 g |
| Total Sugars | 9.9 g |
| Sucrose | 7.1 g |
| Glucose | 1.0 g |
| Fructose | 0.75 g |
| Lactose | 0.15 g |
| Maltose | 0.82 g |
| Galactose | 0.00 g |
| Starch | 26.6 g |
| Calcium, Ca | 53.0 mg |
| Iron, Fe | 1.9 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 87.0 mg |
| Potassium, K | 111 mg |
| Sodium, Na | 400 mg |
| Zinc, Zn | 0.51 mg |
| Copper, Cu | 0.09 mg |
| Manganese, Mn | 0.39 mg |
| Selenium, Se | 12.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.28 mg |
| Riboflavin | 0.17 mg |
| Niacin | 2.6 mg |
| Pantothenic acid | 0.34 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 183 ug |
| Folic acid | 41.0 ug |
| Folate, food | 142 ug |
| Folate, DFE | 212 ug |
| Choline, total | 13.9 mg |
| Betaine | 20.0 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 3.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 5.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 4.0 ug |
| Vitamin E (alpha-tocopherol) | 0.88 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.07 mg |
| Tocopherol, gamma | 5.3 mg |
| Tocopherol, delta | 3.5 mg |
| Tocotrienol, alpha | 0.03 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 14.5 ug |
| Vitamin K (Dihydrophylloquinone) | 27.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.0 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 2.0 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 1.9 g |
| SFA 20:0 | 0.06 g |
| SFA 22:0 | 0.06 g |
| Fatty acids, total monounsaturated | 9.5 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.03 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 9.4 g |
| MUFA 20:1 | 0.07 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.6 g |
| PUFA 18:2 | 2.4 g |
| PUFA 18:3 | 0.14 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.14 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 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 | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Fast foods, miniature cinnamon rolls — USDA does not publish this profile for Fast foods.
| Tryptophan | 0.05 g |
| Threonine | 0.22 g |
| Isoleucine | 0.28 g |
| Leucine | 0.51 g |
| Lysine | 0.18 g |
| Methionine | 0.11 g |
| Cystine | 0.16 g |
| Phenylalanine | 0.33 g |
| Tyrosine | 0.21 g |
| Valine | 0.33 g |
| Arginine | 0.26 g |
| Histidine | 0.16 g |
| Alanine | 0.25 g |
| Aspartic acid | 0.36 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.25 g |
| Proline | 0.71 g |
| Serine | 0.37 g |
FAQ
Are french toast sticks a healthy breakfast?
They are typically considered an indulgent or occasional breakfast due to their high content of refined carbohydrates, added sugars, and fats from frying. They lack significant fiber and micronutrients.
How can I make a healthier version at home?
Use whole-grain or high-fiber bread, dip in a mixture of eggs, milk, and cinnamon without added sugar, and bake or air-fry instead of deep-frying. Serve with fresh fruit instead of syrup.
Why do they sometimes have a chewy texture?
The chewiness can result from the bread being overly saturated with the egg-milk mixture before cooking, or from the use of bread with a very dense crumb structure.
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 3.40 kcal/g · 7% calories from protein · 1.4 g fiber · 9.9 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: 3.60 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.