How many calories are in a sesame breadstick?: A Guide to Nutrition and Portion Control

November 6, 2025 •

3 min read

According to nutritional data from various brands, a single sesame breadstick can contain anywhere from 37 to over 60 calories, depending on its size and ingredients. Knowing exactly how many calories are in a sesame breadstick is essential for managing your daily intake and making informed decisions about your diet.

Quick Summary

The calorie count for sesame breadsticks varies significantly by brand, size, and preparation method. Factors like whole wheat flour versus refined flour, fat content, and added sugars all play a role in the final nutritional value. Understanding these differences allows for smarter snacking and better integration into a balanced diet.

Key Points

Calorie Variation: A single sesame breadstick can range from under 40 calories to nearly 70, depending entirely on its brand, size, and specific recipe.
Check Labels: Always read the nutrition label to understand the serving size and accurate calorie count, as this can vary significantly between products.
Ingredient Impact: The type of flour used (whole wheat vs. refined), oil content, and salt all play a role in the breadstick's overall nutritional profile.
Sesame Seed Benefits: The sesame seeds themselves are a source of healthy fats, protein, fiber, and minerals like calcium and magnesium.
Portion Control is Key: To manage intake effectively, pre-portion your breadsticks rather than eating directly from the container to avoid overconsumption.
Healthier Alternatives: For a more nutritious option, look for whole-wheat breadsticks or make your own at home to control sugar, salt, and fat content.

The Variable Calorie Count of Sesame Breadsticks

When it comes to snacks like sesame breadsticks, the calorie count is not one-size-fits-all. Multiple factors contribute to the final nutritional content, meaning the answer to "how many calories are in a sesame breadstick?" is not a simple number. For instance, an 8g Tesco breadstick contains 37 calories, while a larger 15g breadstick from Woolworths has 69 calories. This demonstrates how weight and brand play a crucial role in determining the energy content.

Factors Influencing Nutritional Content

Several key elements influence a breadstick's nutritional profile:

Ingredients: A breadstick made with refined white flour will have a different nutritional value than one made with whole wheat flour, which typically offers more fiber and nutrients. Other ingredients, such as added oils, sugars, and salt, will also affect the final calorie and nutrient levels.
Portion Size: The most obvious factor is size. Larger breadsticks naturally contain more calories, fat, and carbohydrates. Always check the nutrition label for the stated serving size, as some list calories per individual stick, while others report per a certain number of sticks or weight.
Brand and Manufacturing: Different manufacturers use proprietary recipes and processes, resulting in varied compositions. Some brands prioritize a low-fat recipe, while others may include higher levels of fat for a richer flavor, impacting the overall calorie count.

A Comparison of Popular Sesame Breadstick Brands

To highlight the variability, here is a comparison of nutritional information for a single serving of different commercially available sesame breadsticks, based on available data:


Brand	Serving Size	Calories	Total Fat	Carbs	Protein	Sodium
Alessi	2 sticks (~17g)	70	2g	11g	2g	110mg
Tesco	1 breadstick (8g)	37	1.5g	4.6g	1.2g	100mg
Woolworths	1 breadstick (15g)	69	2.9g	8g	2.2g	Varies
Stella D'oro	1 breadstick (not specified)	40	1g	6g	2g	80mg

Note: Nutritional information can vary, so always check the product packaging for the most accurate details.

The Health Benefits of Sesame Seeds

While the breadstick base can be high in refined carbohydrates, the sesame seeds themselves provide a burst of valuable nutrients. They are a rich source of healthy fats, protein, fiber, and essential minerals.

Key Nutritional Contributions from Sesame Seeds

Healthy Fats: Sesame seeds contain monounsaturated and polyunsaturated fats, which are beneficial for heart health.
Fiber: The fiber in sesame seeds can aid digestion and contribute to a feeling of fullness.
Minerals: A single tablespoon of sesame seeds can provide a significant portion of daily calcium, magnesium, and other minerals important for bone health and nerve function.
Protein: As a plant-based protein source, sesame seeds contribute to muscle maintenance and overall tissue health.

How to Enjoy Sesame Breadsticks in a Healthy Diet

Enjoying sesame breadsticks as part of a balanced diet is achievable with a few simple strategies. The key is to manage portion size and pair them with other nutritious foods.

Tips for Healthy Consumption

Practice Portion Control: Rather than eating straight from the box, measure out a serving and put the rest away. This prevents mindless snacking and overconsumption.
Choose Whole-Wheat Varieties: Opt for breadsticks made with whole wheat flour to increase your fiber intake and benefit from more complex carbohydrates.
Pair with a Nutritious Dip: Instead of eating them plain, dip your breadsticks in healthy options like hummus, baba ghanoush, or a low-fat vegetable dip. This adds more protein, fiber, and vitamins to your snack.
Bake Your Own: For ultimate control over ingredients and nutrition, try making your own sesame breadsticks at home. You can use less oil and salt, and opt for a high-fiber flour blend.
Compare to Crackers: When choosing a snack, compare the nutritional information of sesame breadsticks to other alternatives like whole-wheat crackers. Calorie for calorie, some crackers might offer more fiber, while breadsticks might have fewer ingredients.

Conclusion

Understanding how many calories are in a sesame breadstick? requires careful attention to the product label. The calorie count is not uniform across all brands, with significant variations influenced by brand, size, and ingredients. While the sesame seeds themselves offer a number of nutritional benefits, including healthy fats and minerals, the overall healthfulness of the snack depends on its composition and how it is consumed. By practicing portion control, choosing whole-grain options, and pairing with healthy dips, sesame breadsticks can be an enjoyable part of a nutritious diet.

For more in-depth information on the nutritional properties of sesame seeds, consider visiting Healthline.

Frequently Asked Questions

The calorie difference can be significant. For example, a single 8g Tesco breadstick contains 37 calories, while a larger 15g breadstick from Woolworths contains 69 calories. A single Stella D'oro breadstick is listed at 40 calories.

The healthiness of a sesame breadstick depends on its ingredients. While the sesame seeds offer benefits like healthy fats and minerals, commercially produced versions can be high in sodium and use refined flour. Opting for whole-wheat versions and practicing portion control can make them a healthier snack choice.

Sesame seeds contribute several nutrients, including protein, dietary fiber, and healthy fats. They also provide essential minerals like calcium, magnesium, and iron.

To reduce calories, consider eating a smaller portion size, choosing whole-wheat varieties that offer more fiber, and pairing them with healthy, high-protein dips like hummus to increase satiety.

Making your own sesame breadsticks gives you full control over the ingredients, allowing you to use healthier flours, less salt, and less oil, which can result in a more nutritious and lower-calorie snack.

The comparison depends on the specific product. For example, a single 40-calorie Stella D'oro breadstick is comparable to many crackers, but some dense, artisanal crackers can be higher in calories. Checking the nutritional information on both products is the most reliable method.

A good portion size depends on your overall daily calorie goals. For many, a single serving of 1-3 breadsticks is an appropriate amount to enjoy without overdoing it. Pairing them with a healthy dip can make the snack more filling.