Croutons Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 452

% Daily Value *

Total Fat 18g %28

Saturated Fat 5g %26

Trans Fat ~g

Cholesterol 7mg %0

Sodium 1089mg %72

Total Carbohydrate 64g %22

Dietary Fiber 5g %17

Total Sugars 4g

Protein 11g

Vitamin D 0.0IU %0

Calcium 96.0mg %7

Iron 2.8mg %15

Potassium 181mg %4

Phosphorus 140.0mg %14

* 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.

Vitamins in croutons

Vitamin D 0.0IU %0

Vitamin C 0.0mg %0

Vitamin A 32.0IU %1

Choline, total 14.6mg %3

Vitamin E 0.4mg %3

Vitamin B12 0.1µg %6

Vitamin K 7.6µg %6

Vitamin B6 0.1mg %6

Vitamin B5 (Pantothenic acid) 0.8mg %17

Vitamin B3 (Niacin) 4.6mg %29

Vitamin B2 (Riboflavin) 0.4mg %32

Vitamin B1 (Thiamin) 0.5mg %42

Minerals in croutons

Potassium 181.0mg %5

Zinc 0.9mg %7

Calcium 96.0mg %7

Magnesium 42.0mg %10

Phosphorus 140.0mg %14

Iron 2.8mg %16

Copper 0.2mg %19

Manganese 0.5mg %22

Selenium 28.8µg %52

Sodium 1089.0mg %73

Amino Acids in croutons

Lysine 0.3g %15

Methionine 0.2g %25

Valine 0.5g %25

Leucine 0.8g %26

Isoleucine 0.4g %29

Threonine 0.3g %29

Histidine 0.2g %33

Tyrosine 0.3g %35

Tryptophan 0.1g %42

Phenylalanine 0.5g %56

Cystine 0.2g %71

Fatty Acids in croutons

DHA 0.00g %0

EPA 0.00g %0

DPA 0.00g %0

Omega-3 0.00g %0

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of croutons is 7.8/100 which makes it a excellent quality carbohydrate food.


Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Croutons has an incomplete source of protein.

amino acid mg/kg of BW mg/g of protein
Lysine 45 31
Valine 39 44
Leucine 59 70
Isoleucine 30 39
Threonine 23 30
Histidine 15 22
Tryptophan 6 11
Met+Cys 22 38
Phe+Tyr 30 78

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in croutons is 1.0 which makes it a low P:E food.

low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of croutons is 4.7 which makes it a high energy density food.

low ED
high ED
medium ED

How nutritious is this food?

Micronutrients in croutons as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that croutons is lacking.

Nutrient Density Score for croutons is 12/100 low).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for croutons

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 N/A <4
Zinc:Copper 5.60 <12
Potassium:Sodium 0.17 >2
Caclcium:Magnesium 2.29 <2
Iron:Copper 16.67 <15
Calcium:Phosphorus 0.69 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 34%

low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is insulinogenic with high insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

60% of insulinogenic calories