Food · Fast Foods
French toast sticks nutrition facts
A typical portion of french toast sticks (1 stick; 45 g, french toast sticks) has 130 calories and 3g of protein (USDA FoodData Central). USDA lists 4 descriptions of it: per 100 g they range from 162 calories (school) to 400 (fast food / restaurant).
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 French toast sticks, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 7.5g
- more than 46% of 8,218 USDA reference foods
- Calories per 100 g
- 278
- more than 70% of reference foods
- Sodium per 100 g
- 535mg
- more than 84% of reference foods
1 stick weighs 45 g in USDA's record for French toast sticks (FDC 2708338); across 3 records of french toast sticks USDA weighs it at 25 to 45 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 59% carbohydrate, 30% fat and 11% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
Source: USDA FoodData Central (FDC 2708338), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of french toast sticks USDA describes
Fast food / restaurant has the most calories per 100 g (400); the fewest: School (162)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| French toast sticks | 278 | 7.5 g | 9.2 g | 535 mg |
| French toast sticks, school | 162 | 9.2 g | 3.8 g | 245 mg |
| French toast sticks, fast food / restaurant | 400 | 7.1 g | 20.9 g | 471 mg |
| Fast foods, french toast sticks | 340 | 6 g | 17.7 g | 400 mg |
Every nutrient in this record (65)
The portion is 1 stick (45 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 3.38 g | 7.52 g | 7% |
| Total lipid (fat) | 4.13 g | 9.18 g | 5% |
| Carbohydrate, by difference | 18.3 g | 40.6 g | 7% |
| Energy | 125 kcal | 278 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 18.3 g | 40.8 g | |
| Total Sugars | 5.79 g | 12.9 g | |
| Fiber, total dietary | 0.58 g | 1.30 g | 2% |
| Cholesterol | 9.00 mg | 20.0 mg | 3% |
| Fatty acids, total saturated | 0.76 g | 1.68 g | 4% |
| Fatty acids, total monounsaturated | 1.49 g | 3.31 g | |
| Fatty acids, total polyunsaturated | 1.53 g | 3.39 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 46.8 mg | 104 mg | 4% |
| Iron, Fe | 1.03 mg | 2.29 mg | 6% |
| Magnesium, Mg | 9.00 mg | 20.0 mg | 2% |
| Phosphorus, P | 43.6 mg | 97.0 mg | 3% |
| Potassium, K | 57.6 mg | 128 mg | 1% |
| Sodium, Na | 241 mg | 535 mg | 10% |
| Zinc, Zn | 0.31 mg | 0.68 mg | 3% |
| Copper, Cu | 0.035 mg | 0.078 mg | 4% |
| Selenium, Se | 5.80 µg | 12.9 µg | 11% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 10.3 µg | 23.0 µg | |
| Vitamin A, RAE | 10.8 µg | 24.0 µg | 1% |
| Carotene, beta | 0.45 µg | 1.00 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.65 mg | 1.45 mg | 4% |
| Vitamin D (D2 + D3) | 0.18 µg | 0.40 µg | 1% |
| Cryptoxanthin, beta | 0.45 µg | 1.00 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 22.9 µg | 51.0 µg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.14 mg | 0.32 mg | 12% |
| Riboflavin | 0.12 mg | 0.26 mg | 9% |
| Niacin | 1.32 mg | 2.93 mg | 8% |
| Vitamin B-6 | 0.038 mg | 0.085 mg | 2% |
| Folate, total | 27.4 µg | 61.0 µg | |
| Vitamin B-12 | 0.081 µg | 0.18 µg | 3% |
| Choline, total | 11.5 mg | 25.5 mg | 2% |
| Vitamin K (phylloquinone) | 3.78 µg | 8.40 µg | 3% |
| Folic acid | 18.9 µg | 42.0 µg | |
| Folate, food | 26.1 µg | 58.0 µg | |
| Folate, DFE | 40.5 µg | 90.0 µg | 10% |
| 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 | 0.0077 g | 0.017 g | |
| SFA 6:0 | 0.0045 g | 0.010 g | |
| SFA 8:0 | 0.0036 g | 0.0080 g | |
| SFA 10:0 | 0.0077 g | 0.017 g | |
| SFA 12:0 | 0.0086 g | 0.019 g | |
| SFA 14:0 | 0.029 g | 0.064 g | |
| SFA 16:0 | 0.49 g | 1.08 g | |
| SFA 18:0 | 0.18 g | 0.39 g | |
| MUFA 18:1 | 1.45 g | 3.21 g | |
| PUFA 18:2 | 1.35 g | 3.01 g | |
| PUFA 18:3 | 0.17 g | 0.37 g | |
| PUFA 20:4 | 0.00045 g | 0.0010 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.021 g | 0.046 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.022 g | 0.049 g | |
| PUFA 20:5 n-3 (EPA) | 0.00045 g | 0.0010 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 2708338: 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 french toast sticks?
130 in 1 stick (45 g) of french toast sticks; 162 to 400 per 100 g across USDA's descriptions.
How much protein is in french toast sticks?
3g in 1 stick; 7.5 g per 100 g.
How much sodium is in french toast sticks?
240mg in 1 stick; 535 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