Grains And Cereals • Deep Nutrition Analytics
Croutons, plain
Croutons, plain is a grains and cereals providing 406 kcal per 100g serving, primarily fueled by carbohydrates (73.5g) for accessible carbohydrate energy. It contributes substantial micronutrient density, highlighted by Selenium at 68% of the standard daily value (37.5 µg). While caloric density is concentrated at 4.1 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 11.9 g
- Carbohydrates
- 73.5 g
- Fat
- 6.6 g
- Fiber
- 5.1 g
Carbohydrate Quality & Sustained Energy
Croutons, plain delivers 73.5g of carbohydrates balanced with 5.1g of fiber, yielding 68.4g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 1700 kJ |
| Total lipid (fat) | 6.6 g |
| Carbohydrate, by difference | 73.5 g |
| Energy | 407 kcal |
| Protein | 11.9 g |
| Fiber, total dietary | 5.1 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 37.5 µg |
| Sodium | 698 mg |
| Iron | 4.1 mg |
| Manganese | 0.5 mg |
| Copper | 0.2 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 76 mg |
| Potassium, K | 124 mg |
| Zinc, Zn | 0.9 mg |
| Iron, Fe | 4.1 mg |
| Magnesium, Mg | 31 mg |
| Phosphorus, P | 115 mg |
| Sodium, Na | 698 mg |
| Copper, Cu | 0.2 mg |
| Manganese, Mn | 0.5 mg |
| Selenium, Se | 37.5 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 209 µg |
| Folate, total | 132 µg |
| Folic acid | 110 µg |
| Lysine | 0.3 g |
| Cystine | 0.3 g |
| Valine | 0.5 g |
| Arginine | 0.4 g |
| Histidine | 0.3 g |
| Aspartic acid | 0.5 g |
| Serine | 0.6 g |
| Isoleucine | 0.5 g |
| Leucine | 0.8 g |
| Niacin | 5.4 mg |
| Pantothenic acid | 0.4 mg |
| Water | 5.5 g |
| Methionine | 0.2 g |
| Phenylalanine | 0.6 g |
| Tyrosine | 0.3 g |
| Alanine | 0.4 g |
| Glutamic acid | 4 g |
| Glycine | 0.4 g |
| Proline | 1.3 g |
| Ash | 2.5 g |
| Folate, food | 22 µg |
| Tryptophan | 0.1 g |
| Threonine | 0.3 g |
| Thiamin | 0.6 mg |
| Riboflavin | 0.3 mg |
| Fatty acids, total saturated | 1.5 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0 g |
| MUFA 16:1 | 0 g |
| SFA 16:0 | 0.9 g |
| SFA 18:0 | 0.6 g |
| MUFA 18:1 | 3 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:3 | 0.1 g |
| Fatty acids, total monounsaturated | 3.1 g |
| Fatty acids, total polyunsaturated | 1.3 g |
Nutritional Highlights & Outliers
Iron Rich
Provides 4.1 mg of dietary iron (23% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
High-Fiber, Low-Sugar
Helps maintain steady blood glucose responses while promoting gastrointestinal motility and gut microbiome diversity.
Serving calculator
Common serving sizes
- oz14 g
- cup30 g
Compare Croutons, plain with Category Peers
Croutons, plain vs Crackers, rusk toast
Compared to Crackers, rusk toast, Croutons, plain has substantially more fiber and 0% higher calories per 100g.
Cookies, Marie biscuit vs Croutons, plain
Compared to Cookies, Marie biscuit, Croutons, plain has 46% more fiber and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Croutons, plain?
A standard 100-gram serving of Croutons, plain contains 406 calories (1699 kJ), alongside 11.9g of protein, 73.5g of carbohydrates, and 6.6g of fat.
In common serving sizes:- 14g (oz): ~58 kcal
- 30g (cup): ~122 kcal
Is Croutons, plain suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 68.4g of net carbs per 100g (73.5g total carbs minus 5.1g fiber), consuming Croutons, plain will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Croutons, plain?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Croutons, plain are:
- Selenium: 37.5 µg (68% of your daily value)
- Sodium: 698 mg (30% of your daily value)
- Iron: 4.08 mg (23% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 172751).