Croutons are small pieces of bread that have been baked or fried until crunchy and used to add texture and flavor to salads and soups. They are quite popular as salad toppings and soup accompaniments in many restaurants. But are croutons actually a healthy snack option?
What are croutons?
Croutons are made from bread that has been cut into small cubes and then baked or fried in oil until crisp and golden brown. The bread used is often leftover or stale bread that is recycled into croutons.
There are two main types of croutons:
- Baked croutons – These are made by tossing bread cubes with a small amount of oil, seasonings, and baking until crunchy.
- Fried croutons – Cubed bread is fried in hot oil, resulting in a crispier, more golden texture.
In addition to plain croutons, you can also find seasoned croutons on the market. These contain added ingredients like garlic, Italian seasoning, cheese, or herbs to boost the flavor.
Nutritional value of croutons
The nutritional value of croutons depends largely on how they are prepared. Here is the nutrition breakdown for a 1 ounce (28g) serving of plain croutons:
- Calories: 80
- Fat: 2-8g
- Carbs: 11-13g
- Protein: 2g
- Fiber: 1-2g
As you can see, croutons are high in calories and carbohydrates by weight. A serving provides about 80 calories, most of which come from the refined carbohydrates in the bread. They contain very minimal protein or fiber.
The fat content can also vary widely. Baked croutons typically contain 2-3g of fat per serving, while fried croutons may have up to 8g. This fat comes from the oil used to fry or bake the bread.
Seasoned croutons tend to be higher in sodium, containing around 200-400mg per serving depending on the added flavors. Plain croutons have closer to 100mg sodium.
The pros of croutons
Here are some potential benefits that croutons can provide:
- Add crunch and texture – Croutons can add more visual appeal and contrasting texture to salads and soups.
- Use up leftover bread – Making croutons is a tasty way to use up stale bread that would otherwise be wasted.
- Low in sugar – Compared to crackers, chips and other crunchy snacks, croutons are relatively low in sugar.
- Convenient topping – Croutons are ready-to-eat and easy to sprinkle onto salads or soups.
The cons of croutons
However, there are also some downsides to keep in mind:
- High in refined carbs – Croutons are made from processed white bread, which is digested quickly and can spike blood sugar.
- Low in nutrients – The baking/frying process further reduces any vitamins and minerals bread originally contained.
- High in calories and fat (if fried) – Fried croutons soak up a lot of oil, driving up the calorie and fat content.
- Often contain additives – Packaged croutons can contain preservatives, artificial flavors and other additives.
- Easy to overeat – The crunchy, savory taste makes croutons easy to over-consume, especially on salads.
Are croutons healthier than potato chips?
Croutons are often perceived as a healthier alternative to fried snacks like potato chips. But is this truly the case?
Below is a nutrition comparison of 1 ounce (28g) of croutons vs potato chips:
| Nutrient | Croutons (fried) | Potato Chips |
|---|---|---|
| Calories | 80 | 152 |
| Fat | 8g | 10g |
| Carbs | 11g | 15g |
| Protein | 2g | 2g |
| Fiber | 1g | 1g |
| Sodium | 200mg | 120mg |
As you can see, fried croutons are lower in calories, fat, carbs and sodium compared to potato chips. However, they are still a high fat, high carb snack. Baked croutons would be even healthier than fried ones.
So croutons do have a slight advantage over chips when it comes to nutrition. But neither food is particularly low in calories or processed carbs and fats.
Healthier crouton alternatives
If you want to enjoy the crunch of croutons but make them healthier, here are some modifications to try:
- Use whole grain or whole wheat bread instead of white.
- Bake instead of fry and use olive oil instead of vegetable oil.
- Flavor them with herbs, garlic and Parmesan instead of butter or salt.
- Make your own instead of buying pre-made, processed croutons.
- Use crushed nuts, seeds or crackers as a crouton replacement.
- Try bread or pita chips seasoned with italian seasoning or everything bagel seasoning.
You can also reduce the portion size of croutons to limit calorie intake. Focus on using them to add texture, rather than eating croutons by the handful.
Healthy crouton recipe
Here is a simple recipe to make healthy baked croutons at home:
Ingredients
- 4 cups cubed whole grain bread
- 2 tbsp olive oil
- 1⁄4 tsp garlic powder
- 1⁄4 tsp salt
- 1⁄4 tsp pepper
Instructions
- Preheat oven to 400°F.
- Cut bread into 3⁄4-inch cubes.
- Toss bread cubes with olive oil, garlic powder, salt and pepper.
- Spread in an even layer on a baking sheet.
- Bake 10-15 minutes, tossing once halfway, until golden brown.
- Let cool before serving.
You can adjust the seasonings to suit your tastes. A few dashes of parmesan cheese or Italian seasoning also work well.
The bottom line
Overall, croutons are a somewhat healthier alternative to fried snacks like chips when made properly. But they still derive a majority of calories from refined carbs and oils.
To make croutons part of a healthy diet, opt for baking over frying, use whole grain breads, watch your portions, and limit how often you indulge. Making your own seasoned croutons is ideal for controlling nutrition and ingredients.
In moderation alongside a balanced diet and active lifestyle, croutons can be an enjoyable crunchy snack. But they are best used as a garnish rather than an everyday high-calorie snack food.