Food · Fast Foods
Breadsticks nutrition facts
A typical portion of breadsticks (1 medium stick; 40 g, frozen) has 130 calories and 4g of protein (USDA FoodData Central). USDA lists 11 descriptions of it: per 100 g they range from 313 calories (soft, frozen) to 453 (hard, gluten free).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Breadsticks, soft, frozen, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 11.1g
- more than 56% of 8,218 USDA reference foods
- Calories per 100 g
- 313
- more than 74% of reference foods
- Sodium per 100 g
- 503mg
- more than 83% of reference foods
1 medium stick weighs 40 g in USDA's record for Breadsticks, soft, frozen (FDC 2707694); across 10 records of breadsticks USDA weighs it at 10 to 61 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 59% carbohydrate, 26% fat and 14% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Folate80 µg DFE in 1 medium stick (40 g), 20% of the Daily Value
- Selenium9.0 µg in 1 medium stick (40 g), 16% of the Daily Value
- Thiamin0.2 mg in 1 medium stick (40 g), 16% of the Daily Value
- Niacin2.5 mg in 1 medium stick (40 g), 15% of the Daily Value
- Riboflavin0.2 mg in 1 medium stick (40 g), 13% of the Daily Value
Source: USDA FoodData Central (FDC 2707694), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of breadsticks USDA describes
Gluten free has the most calories per 100 g (453); the fewest: Frozen (313)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Breadsticks, soft, frozen | 313 | 11.1 g | 9.2 g | 503 mg |
| Breadsticks, hard, whole wheat | 425 | 15.1 g | 11 g | 577 mg |
| Breadsticks, soft, stuffed or topped with melted cheese | 333 | 14.5 g | 14.4 g | 632 mg |
| Breadsticks, soft, with parmesan cheese, fast food / restaurant | 344 | 12.5 g | 13.2 g | 637 mg |
| Fast foods, breadstick, soft, prepared with garlic and parmesan cheese | 343 | 12.2 g | 12.9 g | 539 mg |
| Breadsticks, NFSSame values: Breadsticks, soft, NFS, Breadsticks, soft, fast food / restaurant | 342 | 12.2 g | 12.9 g | 615 mg |
| Breadsticks, hard, reduced sodium | 434 | 12 g | 10.9 g | 4 mg |
| Breadsticks, hard, NFS | 412 | 12 g | 9.5 g | 713 mg |
| Breadsticks, hard, gluten free | 453 | 11.3 g | 15.8 g | 438 mg |
Every nutrient in this record (65)
The portion is 1 medium stick (40 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 4.44 g | 11.1 g | 9% |
| Total lipid (fat) | 3.66 g | 9.16 g | 5% |
| Carbohydrate, by difference | 18.5 g | 46.4 g | 7% |
| Energy | 125 kcal | 313 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 12.5 g | 31.3 g | |
| Total Sugars | 1.12 g | 2.80 g | |
| Fiber, total dietary | 0.96 g | 2.40 g | 3% |
| Cholesterol | 1.60 mg | 4.00 mg | 1% |
| Fatty acids, total saturated | 0.84 g | 2.11 g | 4% |
| Fatty acids, total monounsaturated | 0.78 g | 1.95 g | |
| Fatty acids, total polyunsaturated | 1.78 g | 4.44 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 54.8 mg | 137 mg | 4% |
| Iron, Fe | 1.65 mg | 4.13 mg | 9% |
| Magnesium, Mg | 9.60 mg | 24.0 mg | 2% |
| Phosphorus, P | 49.2 mg | 123 mg | 4% |
| Potassium, K | 50.4 mg | 126 mg | 1% |
| Sodium, Na | 201 mg | 503 mg | 9% |
| Zinc, Zn | 0.38 mg | 0.96 mg | 3% |
| Copper, Cu | 0.046 mg | 0.11 mg | 5% |
| Selenium, Se | 9.00 µg | 22.5 µg | 16% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 5.60 µg | 14.0 µg | |
| Vitamin A, RAE | 5.60 µg | 14.0 µg | 1% |
| Carotene, beta | 1.60 µg | 4.00 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.25 mg | 0.62 mg | 2% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 9.60 µg | 24.0 µg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.20 mg | 0.49 mg | 16% |
| Riboflavin | 0.17 mg | 0.43 mg | 13% |
| Niacin | 2.46 mg | 6.15 mg | 15% |
| Vitamin B-6 | 0.040 mg | 0.099 mg | 2% |
| Folate, total | 51.2 µg | 128 µg | |
| Vitamin B-12 | 0.032 µg | 0.080 µg | 1% |
| Choline, total | 4.12 mg | 10.3 mg | 1% |
| Vitamin K (phylloquinone) | 5.08 µg | 12.7 µg | 4% |
| Folic acid | 42.0 µg | 105 µg | |
| Folate, food | 9.20 µg | 23.0 µg | |
| Folate, DFE | 80.4 µg | 201 µg | 20% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0.0096 g | 0.024 g | |
| SFA 6:0 | 0.0068 g | 0.017 g | |
| SFA 8:0 | 0.0048 g | 0.012 g | |
| SFA 10:0 | 0.011 g | 0.027 g | |
| SFA 12:0 | 0.017 g | 0.042 g | |
| SFA 14:0 | 0.055 g | 0.14 g | |
| SFA 16:0 | 0.51 g | 1.26 g | |
| SFA 18:0 | 0.20 g | 0.50 g | |
| MUFA 18:1 | 0.74 g | 1.86 g | |
| PUFA 18:2 | 1.57 g | 3.92 g | |
| PUFA 18:3 | 0.21 g | 0.51 g | |
| PUFA 20:4 | 0.0028 g | 0.0070 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.020 g | 0.049 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.014 g | 0.036 g | |
| PUFA 20:5 n-3 (EPA) | 0.0012 g | 0.0030 g | |
| MUFA 22:1 | 0.00040 g | 0.0010 g | |
| PUFA 22:5 n-3 (DPA) | 0.00040 g | 0.0010 g |
Source: USDA FoodData Central, FDC 2707694: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in breadsticks?
130 in 1 medium stick (40 g) of frozen; 313 to 453 per 100 g across USDA's descriptions.
How much protein is in breadsticks?
4g in 1 medium stick; 11.1 g per 100 g.
How much sodium is in breadsticks?
200mg in 1 medium stick; 503 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov