How many calories are in stick bread? A comprehensive guide

October 29, 2025 •

3 min read

According to USDA data, a small, plain breadstick can contain as few as 20-25 calories, but this amount can increase significantly with added ingredients like cheese or garlic butter. The question of how many calories are in stick bread is complex, as the answer depends on a variety of factors, including size, ingredients, and preparation method.

Quick Summary

The calorie content of stick bread varies significantly based on its size, ingredients, and how it is prepared. Additions like fat, cheese, and seasonings, along with the density of the breadstick, can cause a plain, hard version to have substantially fewer calories than a soft, restaurant-style option.

Key Points

Calorie Variation: The number of calories in a breadstick is highly variable, ranging from under 30 for small, plain ones to over 150 for large, rich, restaurant versions.
Ingredient Impact: Extra ingredients like cheese, butter, or garlic dramatically increase a breadstick's calorie density compared to a plain, simple version.
Size is Key: Always check the portion size on nutritional labels or in restaurants, as larger or thicker breadsticks naturally contain more calories than small, thin ones.
Fat Adds Up: The amount and type of fat used in the dough and as a topping are primary drivers of calorie content, making soft, buttery breadsticks more caloric than hard, crispy ones.
Mindful Snacking: For lower-calorie options, choose whole-wheat varieties, control toppings, and pay close attention to portion sizes to manage your intake.

Factors that influence the calorie count

Understanding the calorie content of breadsticks requires looking beyond a single number. Several key factors contribute to the final energy value of your snack.

Size and weight

Perhaps the most obvious factor is size. A small, thin, store-bought grissini-style breadstick will have far fewer calories than a large, thick, soft restaurant breadstick. For instance, one small, plain stick (around 5g) may have only 20-25 calories, while a larger, restaurant-style stick (around 50g) could have 120-140 calories. Always check the portion size on a nutritional label, as serving sizes can vary dramatically between products.

Ingredients and toppings

Ingredients are another major determinant of calorie density. While a simple dough of flour, water, and yeast is relatively low in calories, extra ingredients dramatically increase the total. Toppings such as cheese, garlic powder, or sesame seeds all contribute to the calorie count. Most notably, added fats like butter or oil—whether in the dough or brushed on top—can quickly multiply the calories. A breadstick slathered in garlic butter, for example, will have a much higher calorie count than its plain counterpart.

Preparation method

How a breadstick is cooked also plays a role. Most are baked, but some variations, like those served in certain restaurants, may be fried, which adds significant oil and calories. The texture also offers clues; a thin, crispy, hard breadstick typically contains less fat than a thick, soft, doughy one. The airiness of a breadstick can be deceptive, as it might still be rich with added fats.

Homemade vs. store-bought vs. restaurant

Comparing different sources reveals a wide range of calories. Homemade breadsticks can be healthier, giving you control over ingredients and portion size. Store-bought brands offer consistent, labeled nutrition facts, but it is important to scrutinize them, especially for flavored varieties. Restaurant breadsticks are notorious for their higher calorie counts, often due to larger sizes and rich, buttery toppings, making them a significant indulgence.

Calorie comparison: a detailed look

To illustrate the calorie differences, here is a comparison table showing approximate calorie counts for various types of stick bread based on typical serving sizes.


Type of Breadstick	Serving Size	Approximate Calories	Key Factors	Source
Plain Hard (Grissini)	1 stick (small, 5g)	~20-25	Minimal fat, small size
Plain Soft	1 stick (medium, 10g)	~41	Slightly more fat, larger size
Cheese Topped	1 breadstick (56g)	~170	Rich toppings, larger size
Restaurant Style (Soft)	1 breadstick (50g)	~120-140	Larger size, often served with butter/fat
Whole Wheat (Hard)	1 stick (2g)	~8.5	High fiber, smaller portion
Homemade (Recipe dependent)	1 stick	~89	Varies with ingredients, moderate fat

Making healthier breadstick choices

If you are mindful of your calorie intake, there are several ways to enjoy breadsticks without derailing your diet:

Choose whole wheat: Opt for whole wheat breadsticks over white flour versions, as they offer more fiber and can help you feel full longer.
Control toppings: Go for plain versions rather than those with cheese, garlic butter, or excessive salt. If flavoring is a must, use a light dusting of dried herbs or a tiny sprinkle of low-fat parmesan cheese.
Watch portion sizes: Pay close attention to serving sizes on packaging. It's easy to overindulge when a serving is defined as a small number of sticks.
Make your own: Baking breadsticks at home gives you full control. Use whole wheat flour and reduce the amount of oil or butter in the recipe. This is an excellent way to cut calories and increase nutrients.

For a truly nutritious breadstick alternative, consider trying homemade recipes that use healthier base ingredients. This cottage cheese breadstick recipe uses cottage cheese for a protein boost and fewer calories.

Conclusion

There is no single answer to the question of how many calories are in stick bread. The calorie count is highly dependent on a variety of factors, from size and ingredients to where they are sourced. While a simple, hard, store-bought breadstick can be a low-calorie snack, a large, buttery, restaurant version can be a significant calorie investment. By understanding the factors that influence the calorie content and being mindful of portion sizes and toppings, you can make informed decisions that fit your nutritional goals.

Frequently Asked Questions

For a small, plain, grissini-style breadstick, the calorie count is typically low, around 20-25 calories. However, a medium plain soft breadstick can be around 41 calories, and these numbers increase with size.

Restaurant breadsticks, such as those from Olive Garden or other chains, are often larger and richer than store-bought varieties. A single Olive Garden breadstick with garlic is reported to have around 140 calories, which is considerably higher than a small plain stick.

Not necessarily. While whole-wheat breadsticks offer more fiber and nutritional value, their calorie count can be similar to or even higher than plain white flour versions, depending on the added fat and size. For example, some hard whole-wheat varieties have a very low calorie density, but softer ones might be higher.

Toppings containing high amounts of fat are the biggest calorie culprits. These include butter, oil, and cheese. A buttery, garlic-flavored breadstick or one covered in cheese will have significantly more calories than a plain one.

Size is a major factor. A small breadstick (approx. 5g) might have 20-25 calories, whereas a larger, thicker stick (approx. 50g) can have over 100 calories. Weight and volume are directly correlated with the number of calories.

Homemade breadsticks give you control over the ingredients, allowing you to use healthier alternatives like whole-wheat flour and less fat. This can result in a lower-calorie product, but it depends entirely on your recipe. A homemade breadstick loaded with butter and cheese could easily have more calories than a simple store-bought one.

For a crunchy snack, consider healthier options like whole-wheat crackers, brown-rice cakes with toppings, or baked vegetable sticks. These alternatives can provide a satisfying texture with fewer calories and more nutrients.