How Many Calories Are in Eggo French Toast Sticks? A Detailed Nutritional Guide

November 25, 2025 •

3 min read

According to Kellanova's official SmartLabel data, a single serving of Eggo Original French Toaster Sticks contains 210 calories. This comprehensive guide explores the exact nutritional information for how many calories are in Eggo french toast sticks and what factors to consider when adding them to your meal plan.

Quick Summary

A serving of Eggo Original French Toast Sticks contains 210 calories, while the Cinnamon version has 220. The serving size consists of two slices, which break into four individual sticks. The exact number of calories and other nutritional values vary by flavor, fat, sugar, and sodium content.

Key Points

Calorie Count Varies by Flavor: Original Eggo French Toaster Sticks contain 210 calories per serving, while the Cinnamon flavor contains 220 calories.
Serving Size is Key: A single serving of Eggo French toast sticks is defined as two slices, which breaks into four individual sticks.
High in Sugar (Especially Cinnamon Flavor): The Cinnamon variety contains 15g of sugar per serving, with 14g being added sugars, while the Original has 9g.
Significant Sodium Content: Both flavors have a notable amount of sodium, ranging from 490mg (Cinnamon) to 540mg (Original) per serving.
Classified as Ultra-Processed: The Environmental Working Group (EWG) categorizes Eggo French Toast Sticks as an ultra-processed food, linked to potential health risks with frequent consumption.
Consider Homemade for Better Control: Making French toast from scratch offers greater control over ingredients, potentially reducing added sugars, sodium, and processing levels.
Balance with Whole Foods: To make a more balanced meal, serve Eggo sticks with fresh fruit or a protein source like Greek yogurt.

Calorie Count and Serving Size Explained

The number of calories in Eggo French toast sticks depends on the specific flavor, with Original and Cinnamon varieties having slightly different values. It is also critical to understand the designated serving size to accurately track your intake. A standard serving is defined as two slices, which are pre-cut into four individual sticks for dipping. Therefore, all calorie counts are based on this two-slice (four-stick) portion, not a single stick.

Nutritional Breakdown by Flavor

The nutritional profiles for Eggo French toast sticks vary slightly between flavors, mainly in sugar, carbohydrate, and fat content. Understanding these differences can help you make more informed decisions about your breakfast.

Original Eggo French Toaster Sticks

Based on Kellanova's product information, a standard two-slice serving of the Original flavor provides:

Calories: 210
Total Fat: 6g
Saturated Fat: 1.5g
Cholesterol: 0mg
Sodium: 540mg
Total Carbohydrate: 37g
Dietary Fiber: 1g
Total Sugars: 9g
Protein: 4g

Cinnamon Eggo French Toaster Sticks

The Cinnamon variety has a slightly different composition due to its flavoring. A two-slice serving of this flavor contains the following nutritional information:

Calories: 220
Total Fat: 5g
Saturated Fat: 1.5g
Cholesterol: 0mg
Sodium: 490mg
Total Carbohydrate: 40g
Dietary Fiber: 1g
Total Sugars: 15g (includes 14g added sugars)
Protein: 3g

As you can see, the Cinnamon flavor has slightly more calories and significantly more total sugars, with the majority being added sugars. Conversely, it contains slightly less sodium and total fat than the Original version.

Eggo French Toast Sticks vs. Homemade French Toast

When considering convenience foods like Eggo French toast sticks, it is helpful to compare their nutritional content to a homemade alternative. This comparison highlights the impact of processing and ingredient choices.


Nutritional Aspect	Eggo Original French Toast Sticks (per 90g serving)	Homemade French Toast (based on standard ingredients)
Calories	~210-215 kcal	~356 kcal per slice (with butter)
Serving Size	2 slices (4 sticks)	1 slice
Fat	6 g	~14-15 g (with butter and oil for frying)
Sugar	9 g (often with added sugars)	Varies, can be low or high depending on syrup and toppings
Sodium	~540 mg	Varies, but typically much lower than frozen versions
Processing Level	Ultra-processed	Made from scratch with simple ingredients
Convenience	Heat-and-serve, very quick	Requires preparation

Note: Homemade French toast calories can vary widely based on ingredients like bread type, milk vs. cream, use of butter/oil, and syrup. While homemade French toast might have a higher calorie count per slice with traditional toppings, you have full control over the ingredients, reducing added sugars and ultra-processing.

Health Considerations and Making Healthier Choices

While Eggo French toast sticks are a convenient breakfast option, it is important to be aware of their health implications. The Environmental Working Group (EWG) has classified Eggo products as an ultra-processed food. Consuming ultra-processed foods regularly has been linked to a higher risk of health issues like heart disease, obesity, and type 2 diabetes. The Cinnamon variety, in particular, is noted for its high added sugar content. Here are some strategies for a healthier approach to your breakfast:

Pair with Whole Foods: Combine your Eggo French toast sticks with fresh fruit for added fiber and vitamins, or with a protein source like Greek yogurt to help keep you full longer.
Limit Added Toppings: Instead of high-sugar syrups or powdered sugar, consider topping with a fruit compote made with minimal added sugar.
Practice Portion Control: Stick to the recommended serving size to avoid overconsumption of calories, sodium, and sugar.
Incorporate into a Balanced Diet: Treat frozen French toast as an occasional treat rather than a daily staple, and balance it with other nutritious, whole-food breakfasts like oatmeal or eggs.
Consider Making Your Own: If time allows, making French toast from scratch gives you full control over the ingredients, allowing you to use whole-wheat bread, less sugar, and healthier cooking fats.

Conclusion

Understanding how many calories are in Eggo French toast sticks is the first step toward incorporating them thoughtfully into your diet. The Original flavor contains 210 calories per serving (two slices/four sticks), while the Cinnamon version has 220. Both are considered ultra-processed and contain relatively high amounts of sodium and sugar, especially with added toppings. For a more nutritious breakfast, consider balancing them with whole-food ingredients or exploring homemade alternatives. For more detailed nutritional information on processed foods, you can explore resources like the EWG's Food Scores.

Frequently Asked Questions

Since a serving consists of four sticks (two slices), a single Original Eggo French toast stick contains approximately 52.5 calories, while a Cinnamon one contains about 55 calories.

Yes, there is a small difference. A serving of Original Eggo French Toast Sticks has 210 calories, while a serving of the Cinnamon flavor contains 220 calories.

The official serving size for Eggo French toast sticks is two slices, which conveniently break apart into four individual sticks for dipping.

Eggo French toast sticks are considered an ultra-processed food and are high in sodium and sugar, especially the Cinnamon flavor. While convenient, they are not a nutrient-dense food and are best enjoyed in moderation as part of a balanced diet.

A serving of Original Eggo French toast sticks has 9g of sugar, while the Cinnamon variety has 15g of total sugar, with 14g of that coming from added sugars.

The sodium content varies by flavor. A serving of the Original flavor contains 540mg of sodium, and the Cinnamon flavor has 490mg per serving.

You can make them part of a more balanced meal by pairing them with fresh fruit or a high-protein side like eggs or Greek yogurt. Additionally, use less or no high-sugar syrup to reduce added sugar intake.