Cricinias (also called grissini) is a type of Italian bread that seems like a fairly harmless snack. They’re light, simple, and often made with olive oil, which makes them sound like a healthier option.
But are they really as healthy as they look?
The short answer: not particularly, but they’re not terrible either. Most breadcrumbs are made with refined white flour, a little oil and salt. They are low in fiber and nutrients, but also low in sugar and fat. So while they won’t do you much harm, they don’t offer much nutritionally either.
However, they can be part of a balanced diet, especially if you combine them with something more nutritious, but on their own, they’re not a great source of anything your body really needs.
Let’s look at this in a little more detail.
What’s in Breadsticks
The basics
Most breadsticks – whether made in Italy, the UK or the US – use just a few simple ingredients: wheat flour, olive oil, yeast and salt. This is the traditional Italian recipe and is what gives them their light, crunchy texture.
A note on “malt”
You will see often malted wheat flour or malt are included among the ingredients, even in genuine Italian brands. It’s used in small amounts to add flavor and help with tanning, and it’s perfectly normal to see it near the end of the ingredient list.
UK and US editions
At United Kingdommost supermarket brands follow a similar recipe, sometimes with barley malt extract added for flavor (Sainsbury’s Grissini Bread Sticks is an example).
At USyou will find a combination of options. Some imported Italian brands are excellent (often made with extra virgin olive oil and short ingredient lists), but there are also many non-original American made versions this usage refined oils such as sunflower, canola or corn oil. These are not the healthiest options and may contain other unnecessary ingredients, even sugar.
Variations to watch
Depending on where you live, you’ll see little twists – breadsticks with toppings sesame or flavored with rosemary are quite common. These are fine, but it’s worth checking the label.
Try to avoid versions with adding sugarfragrances or a long list of ingredients. As a rule, if there are any more than seven ingredientsit is usually a sign that the product is more processed than necessary.
The best choice
If you want the most authentic and simple option, look no further Italian-made, imported croutons. They tend to have the cleanest ingredient list, often include extra virgin olive oil, and stay closer to the original recipe.
Nutritional Overview
Breadsticks may look light, but they are surprisingly energy dense. On average, they contain around 410–430 calories per 100 gramswhich looks like regular white bread. This works out roughly 25 calories per breadcrumbor thereabouts 100 calories for four – not huge, but more than you’d expect from such a small snack.
Most of these calories come from carbohydrateswith smaller amounts fat and protein. Depending on where they are manufactured, you can expect approximately:
- 67–75 g of carbohydrates per 100 g
- 6–12 grams of fat
- 10-12 g of protein
Italian versions tend to be slightly higher in fat because they contain more olive oil, while supermarket versions usually have a little less.
Low in sugar and fat
The fat content is still quite low overall and comes mostly from olive oil, which is a healthier type of fat. Sugar levels are also low – usually around 2-3 g per 100 g – and this naturally comes from the flour or malt used in the recipe. Some more processed versions may include added sugar, so it’s always worth checking the label.
Low in fiber and nutrients
Breadsticks are quite low in fiber. Most brands contain about 3–4.5 g of fiber per 100 gmeaning it usually provides a breadcrumb less than 0.5 g of fiber. This is very little, especially if we consider the recommended daily intake for adults about 30 gr.
Because they’re made with refined white flour, breadcrumbs also don’t offer many nutrients. They provide minimal amounts of vitamins and minerals, so while they can give you quick energy, they won’t keep you full for long or add much nutritional value to your diet.
Moderate in salt
Salt levels vary quite a bit, but are generally in between 1.5–2.3 g per 100 g. This isn’t extreme, but it’s something to watch out for, especially if you’re eating them with salty foods like cheese or olives.
The takeaway
Breadsticks consist mainly of refined carbohydrates with small amounts of fat and protein. They’re not unhealthy in small portions, but they don’t have much nutritional value either. Think of them as a light, occasional snack – something that goes well with other foods rather than something you eat on its own.
The bottom line in breadcrumbs
To sum it all up, here’s what stands out after taking a closer look at the different types of breadsticks:
The positives:
- Traditional Italian breadsticks are made with a few simple ingredients – flour, olive oil, yeast and salt.
- Some brands use extra virgin olive oilwhich is a healthier fat compared to refined oils.
- The original recipes do not contain adding sugar; any sweetness comes naturally from the malt or malted flour.
- It is lighter in fat and calories from many other crunchy snacks such as potato chips, tortilla chips or cheese sticks.
The cons:
- Many supermarket versions, especially non-Italian ones, contain refined oils, adding sugarand additional ingredients which are not needed.
- Even the best quality breadsticks are made from refined white flourso it is low in fiber and nutrients.
- Some may be high salt contentespecially in aromatic versions or in combination with salty dips.
- List of some brands long ingredient lists – often a sign of more processed products.
How to eat breadsticks in the healthiest way
Once you’ve chosen the right kind of breadsticks (ideally Italian-made ones with simple ingredients and extra virgin olive oil) it’s really all about how you eat them. A few small modifications can make them fit more comfortably into a balanced diet:
- Watch the portions. Around 4–6 breadsticks is a reasonable amount, giving you approx 100-150 calories. They’re easy to overeat straight from the package, so it helps to portion them out before you start snacking.
- Pair them with something nutritious. Breadsticks on their own don’t offer much, but they work well with added foods protein or fiber – like hummus, bean dip, Greek yogurt dip, cottage cheese or guacamole.
- Add some color. If you’re having them as part of a snack platter, include them vegetable sticks such as carrots, cucumber or peppers to boost fiber and vitamins.
- Try whole grain or seeded options. They add a little more fiber and texture, making the snack a little more filling.
- Go easy on the salty dips. Breadsticks can already be moderately salty, so it’s best to avoid pairing them with very salty foods like cheese or olives too often.
Breadsticks can definitely have a place in a healthy diet – it’s just a matter of choosing the right ones and balancing them with more nutritious foods.
Quick FAQ
Are breadsticks healthier than bread?
Not really. Both breadsticks and white bread are high in carbohydrates and low in fiber, with few vitamins or minerals. If you want a healthier option, choose wholemeal/wholemeal bread – it has more fiber, a bit more protein and better overall nutrition.
Are breadsticks good for weight loss?
Not ideal. They’re refined carbs low in fiber and protein, so they’re calorie-dense for how little they satisfy. If the goal is weight loss, prioritize higher satiety snacks (protein + fiber) and think of breadsticks as a little extra instead of the star. Whole grain/seeded versions are the best choice when you have them.
Are breadsticks okay for kids?
Nice occasionally, though not very nutritious. They are mostly refined carbohydrates and low in protein, fiber, vitamins and minerals. Keep portions small and pair with something better (eg hummus, cheese, Greek yogurt dip) – adding a few vegetable sticks helps too.
Can people with diabetes eat breadsticks?
In moderation. They’re mostly processed carbs, so pair with protein or fiber (eg hummus or Greek yogurt) and watch your portion size.
Do breadsticks make you fat?
Only if you eat them in large quantities – they are mostly carbohydrates. Stick to reasonable portions (about 4-6 sticks) and balance the rest of your snack with protein, fiber and vegetables.
