Breadsticks aren’t usually thought of as health food, but they can fit into a balanced diet. Here we ask: are breadsticks healthy? We’ll explain what typical breadsticks contain, and weigh their pros and cons so you can make a sensible snack choice.
Also called grissini, breadsticks are an Italian bread made from simple ingredients like white flour, oil, and salt. They’re long, thin, and crunchy, often served as an appetizer or snack with dips.
When we compared popular UK supermarket brands, the main ingredients were white flour, oil, and salt. Olive oil is commonly used and is a healthier option than many other oils. Some brands use extra virgin olive oil, which is less processed and retains more of its beneficial properties. Other brands use sunflower oil, which has monounsaturated fats and vitamin E but isn’t as healthy as olive oil.
Flavoured breadsticks—those with herbs, garlic, spices, or cheese—usually have more calories and more saturated fat than plain ones.
At first glance, classic breadsticks look fairly wholesome because they’re made from basic ingredients and usually have no added processed sugar or artificial flavors. But let’s look at the nutrition to get a clearer picture.
Nutritional values are similar across the supermarket brands we checked. Calories range from about 406 kcal per 100 g (Aldi) to 418 kcal per 100 g (Asda). Fat is roughly 8 g per 100 g, with Sainsbury’s lowest at 7.2 g and Aldi highest at 8.5 g. Protein is around 10–12 g per 100 g, while carbs are roughly 69–73 g—Aldi has about 70 g and M&S about 69.5 g. Most brands work out to about 25 calories per breadstick, so four breadsticks are roughly 100 calories.
Breadsticks don’t contain added processed sugar, but they do have small amounts of natural sugars from barley malt extract, which is used for flavor and texture. Sugar is generally low—about 3 g per 100 g—so a single breadstick usually has under 0.5 g of sugar.
Fiber is low, too—most brands have about 3 g per 100 g, so one breadstick contains less than 0.5 g. That means breadsticks aren’t a good source of fiber and won’t help much toward the recommended 30 g per day.
Protein per breadstick is small—around 0.7 g—so four breadsticks provide only about 2.8 g of protein. You’d need to eat a lot to reach daily protein targets (about 56 g for men and 46 g for women), so breadsticks aren’t a reliable protein source.
Salt content varies by brand, usually between 1 and 2 g per 100 g. For example, Tesco’s breadsticks have 1.75 g per 100 g and Sainsbury’s have 1.17 g per 100 g. Eating four breadsticks adds a small amount of salt—around 0.1 g—which isn’t significant on its own.
Overall, breadsticks are a good source of quick carbs and are low in fat and sugar, so they can be useful for active people who need a quick energy boost. Beyond that, they offer few health benefits: they’re low in protein and fiber and don’t supply many vitamins or minerals.
Compared with white bread, breadsticks are similar—high in carbs and low in fiber, with little vitamin or mineral content. If you want a healthier bread choice, whole wheat bread is better because it has more fiber, protein, and micronutrients.
Cheese sticks are a different snack: they’re higher in fat and calories than breadsticks and have more protein, but like breadsticks they’re low in fiber and vitamins.
Breadsticks are popular with toddlers, but they aren’t very nutritious on their own. For a better snack, pair them with something higher in protein and fiber, such as cheese or hummus.
For people with diabetes, breadsticks are not ideal because their high carb and low fiber/protein content can raise blood sugar. If you do eat them, combine them with foods that add protein and fiber to help steady blood sugar.
Constipation has many causes, and breadsticks aren’t likely the main one. But because they’re low in fiber, eating a lot of them could contribute to constipation if your overall diet lacks fiber. If you’re constipated, drink more fluids and eat more fruits, vegetables, and other high-fiber foods.
Breadsticks aren’t especially fattening and are lower in fat than many snacks. Still, if you’re trying to lose or maintain weight, choose snacks higher in protein and fiber, which help you feel full longer.
In short: breadsticks aren’t the healthiest snack, but they can be better than some alternatives. They’re a convenient source of carbs and are low in fat and sugar, but they lack protein, fiber, vitamins, and minerals—so pair them with healthier foods for a more balanced snack or meal.