Food · Baked Products
Croutons nutrition facts
A typical portion of croutons (1 cup; 40 g, croutons) has 190 calories and 4g of protein (USDA FoodData Central). USDA lists 3 descriptions of it: per 100 g they range from 407 calories (plain) to 465 (croutons).
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 Croutons, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 10.8g
- more than 55% of 8,218 USDA reference foods
- Calories per 100 g
- 465
- more than 92% of reference foods
- Sodium per 100 g
- 1,333mg
- more than 98% of reference foods
1 cup weighs 40 g in USDA's record for Croutons (FDC 2707697); across 3 records of croutons USDA weighs it at 30 to 40 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 55% carbohydrate, 36% fat and 9% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Selenium12 µg in 1 cup (40 g), 21% of the Daily Value
- Thiamin0.2 mg in 1 cup (40 g), 17% of the Daily Value
- Folate60 µg DFE in 1 cup (40 g), 15% of the Daily Value
- Riboflavin0.2 mg in 1 cup (40 g), 13% of the Daily Value
- Niacin1.9 mg in 1 cup (40 g), 12% of the Daily Value
Source: USDA FoodData Central (FDC 2707697), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of croutons USDA describes
Croutons has the most calories per 100 g (465); the fewest: Plain (407)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| CroutonsSame values: Croutons, seasoned | 465 | 10.8 g | 18.3 g | 1,333 mg |
| Croutons, plain | 407 | 11.9 g | 6.6 g | 698 mg |
Every nutrient in this record (65)
The portion is 1 cup (40 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 4.32 g | 10.8 g | 9% |
| Total lipid (fat) | 7.32 g | 18.3 g | 9% |
| Carbohydrate, by difference | 25.4 g | 63.5 g | 9% |
| Energy | 186 kcal | 465 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 1.44 g | 3.60 g | |
| Total Sugars | 1.76 g | 4.41 g | |
| Fiber, total dietary | 2.00 g | 5.00 g | 7% |
| Cholesterol | 2.80 mg | 7.00 mg | 1% |
| Fatty acids, total saturated | 2.10 g | 5.25 g | 10% |
| Fatty acids, total monounsaturated | 3.80 g | 9.50 g | |
| Fatty acids, total polyunsaturated | 0.95 g | 2.37 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 38.4 mg | 96.0 mg | 3% |
| Iron, Fe | 1.13 mg | 2.82 mg | 6% |
| Magnesium, Mg | 16.8 mg | 42.0 mg | 4% |
| Phosphorus, P | 56.0 mg | 140 mg | 4% |
| Potassium, K | 72.4 mg | 181 mg | 2% |
| Sodium, Na | 533 mg | 1,333 mg | 23% |
| Zinc, Zn | 0.38 mg | 0.94 mg | 3% |
| Copper, Cu | 0.067 mg | 0.17 mg | 7% |
| Selenium, Se | 11.5 µg | 28.8 µg | 21% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 2.80 µg | 7.00 µg | |
| Vitamin A, RAE | 2.80 µg | 7.00 µg | 0% |
| Carotene, beta | 2.40 µg | 6.00 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.16 mg | 0.40 mg | 1% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 18.0 µg | 45.0 µg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.20 mg | 0.51 mg | 17% |
| Riboflavin | 0.17 mg | 0.42 mg | 13% |
| Niacin | 1.86 mg | 4.65 mg | 12% |
| Vitamin B-6 | 0.033 mg | 0.083 mg | 2% |
| Folate, total | 42.0 µg | 105 µg | |
| Vitamin B-12 | 0.056 µg | 0.14 µg | 2% |
| Choline, total | 5.84 mg | 14.6 mg | 1% |
| Vitamin K (phylloquinone) | 3.04 µg | 7.60 µg | 3% |
| Folic acid | 26.0 µg | 65.0 µg | |
| Folate, food | 16.0 µg | 40.0 µg | |
| Folate, DFE | 60.4 µg | 151 µg | 15% |
| 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 | 0.037 g | 0.092 g | |
| SFA 6:0 | 0.014 g | 0.034 g | |
| SFA 8:0 | 0.0072 g | 0.018 g | |
| SFA 10:0 | 0.018 g | 0.045 g | |
| SFA 12:0 | 0.024 g | 0.061 g | |
| SFA 14:0 | 0.11 g | 0.28 g | |
| SFA 16:0 | 1.05 g | 2.63 g | |
| SFA 18:0 | 0.81 g | 2.02 g | |
| MUFA 18:1 | 3.78 g | 9.45 g | |
| PUFA 18:2 | 0.89 g | 2.23 g | |
| PUFA 18:3 | 0.057 g | 0.14 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.019 g | 0.047 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 2707697: 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 croutons?
190 in 1 cup (40 g) of croutons; 407 to 465 per 100 g across USDA's descriptions.
How much protein is in croutons?
4g in 1 cup; 10.8 g per 100 g.
How much sodium is in croutons?
530mg in 1 cup; 1,333 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