Croutons, seasoned
FDC 172752oz (14 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 28 · -12 vs Baked goods medianSeasoned croutons score 28 of 100 on the Nutrient Density Score, Low band, ranking 45 of 60 in Baked goods. Made from dried, seasoned bread cubes, they deliver 22% DV of protein and 18% DV of dietary fiber, with iron at 16% DV and magnesium at 10% DV adding to the profile.
They are scattered over salads and soups for crunch rather than eaten as a standalone food, with one ounce (14 g) covering a generous handful. Sodium is the number to watch, high at 1330 mg per 100 g from the seasoning blend, alongside saturated fat at 5.3 g per 100 g. Scoring below the Baked goods median of 40, cheese-topped bread is one same-category option that ranks higher.
See how this score is calculated, build a plate around croutons, seasoned, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 465 kcal | 23% |
| Total fat | 18 g | 23% |
| Saturated fat | 5.3 g | 26% |
| Cholesterol | 7 mg | 2% |
| Sodium | 1330 mg | 58% |
| Carbohydrate | 64 g | 23% |
| Dietary fiber | 5 g | 18% |
| Sugars | 4.4 g | |
| Protein | 11 g | 22% |
| Potassium | 181 mg | 4% |
| Calcium | 96 mg | 7% |
| Iron | 2.8 mg | 16% |
| Magnesium | 42 mg | 10% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 7 µg | 1% |
| Vitamin E | 0.4 mg | 3% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 65 kcal | 3% |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.74 g | 4% |
| Cholesterol | 0.98 mg | 0% |
| Sodium | 186 mg | 8% |
| Carbohydrate | 8.9 g | 3% |
| Dietary fiber | 0.7 g | 3% |
| Sugars | 0.62 g | |
| Protein | 1.5 g | 3% |
| Potassium | 25 mg | 1% |
| Calcium | 13 mg | 1% |
| Iron | 0.39 mg | 2% |
| Magnesium | 5.9 mg | 1% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0.98 µg | 0% |
| Vitamin E | 0.06 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 172752Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the baked goods median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Cookies, chocolate cream covered biscuit sticksDensity 29 vs 28Croissants, cheeseDensity 29 vs 28Bread, cheeseDensity 30 vs 28Original analysis by NutriVerdict
In the kitchen and how to use it
Seasoned croutons are cubes of bread, usually a sturdy loaf, tossed with oil and herbs or spice blends and then baked or toasted until crisp and golden. They're most commonly scattered over salads, especially Caesar salad, for crunch, but they also work stirred into soups just before serving, layered into a bread stuffing, or crushed as a crunchy topping for baked casseroles.
Keep croutons in a sealed bag or airtight container at room temperature, since any moisture will soften their crunch quickly; a dry pantry shelf away from steam keeps them crisp for weeks. At 465 calories per 100 g, with an ounce (14 g) as a typical serving, croutons add up faster than their light weight suggests, and their 1330 mg sodium per 100 g stands out, since seasoning blends and oil coating both add sodium. On the plus side, per 100 g they reach 22% DV for protein and 18% DV for fiber, so a modest handful adds real crunch and some nutritional substance to a salad.
Frequently asked questions about croutons, seasoned
How many calories are in seasoned croutons?
They run 465 calories per 100 g, with an ounce (14 g) as a typical serving.
Are seasoned croutons high in sodium?
Yes, they carry 1330 mg sodium per 100 g, among the higher sodium levels for a bread-based topping.
What are seasoned croutons used for?
They're most often scattered over salads like Caesar salad, but also work stirred into soups or as a crunchy casserole topping.