Croutons — Nutrients, Health Benefits, And Shopping Tips
Written by Listonic Team
Last update on September 6, 2024
Nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 407 kcal
| Nutrition per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 70 g | 25.45% |
| Fiber | 5 g | 17.86% |
| Sugars | 4 g | 8% |
| Glycemic Index | 72 | - |
| Protein | 13 g | 26% |
| Sodium | 700 mg | 30.43% |
| Total Fat | 10 g | 12.82% |
*The % of 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.
13 g
🧀 Good Protein Content
5 g
🥔 Good Fiber Content
Key takeaways
Health benefits
- Adds texture and flavor to salads and soups, making them more enjoyable and palatable.
- Provides carbohydrates, which supply energy for daily activities.
- Can be made from whole grain bread, offering additional fiber and nutrients compared to refined bread croutons.
- Low in fat if baked instead of fried, making them a lighter addition to meals.
Health risks
- High sodium content in many commercial croutons, which can contribute to hypertension and increased cardiovascular risks when consumed frequently.
- High fat content particularly in croutons fried or coated in oil, which can raise cholesterol levels and increase the risk of heart disease.
- Low nutrient density as croutons are typically made from refined white bread, offering little nutritional value beyond calories.
- Potential for artificial additives such as preservatives or flavorings in some commercial croutons, which may cause adverse reactions in sensitive individuals.
How to choose croutons
Croutons should be golden and crunchy with an even coating of seasoning if flavored. They should be dry to the touch and have a satisfying snap when broken. Sniff the croutons to make sure they smell fresh and toasty, not stale or like old oil.
Stay away from croutons that are soft or chewy, as these qualities suggest they have absorbed moisture and are not properly toasted. Good croutons should enhance salads or soups with their texture and flavor.
How to store croutons
Croutons should be kept in an airtight container at room temperature. Storing them in a cool, dry place helps maintain their crunch. Properly stored, croutons can last for several weeks.
Exposure to air can make croutons stale. Moisture can also affect their texture. Ensure the container is tightly sealed to keep them crisp and flavorful.
✅ Extra Tip
How long do they last?
Croutons can last for 6-9 months when stored in an airtight container in a cool, dry place. Once opened, it is best to consume them within 1-2 months for optimal freshness. Proper storage helps maintain their crispiness and flavor.
What to do with leftovers?
Leftover croutons can be used in a variety of dishes to add crunch and flavor. Sprinkle them over salads for added texture, or use them as a topping for soups, where they add a satisfying crunch. Croutons are also great in stuffing, where they absorb the flavors of the dish.
Use croutons as a coating for baked chicken or fish by crushing them and pressing them onto the meat before baking. If you have a lot of croutons, consider using them in a casserole topping for added crunch, or mix them into a savory bread pudding with cheese and vegetables. Croutons can also be blended into a breadcrumb mixture for use in meatballs, meatloaf, or as a binder in other dishes. For a quick snack, enjoy croutons on their own, seasoned with your favorite herbs and spices.
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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