Dietary labels are inferred automatically from Zwieback's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Fair nutrient density 18/100
How many beneficial nutrients Zwieback delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Zwieback come from — the split across carbs, fat & protein.
70% from carbs
-
Carbs 70%74.2 g per serving
-
Fat 21%9.7 g per serving
-
Protein 10%10.1 g per serving
What Zwieback is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 74.2 g | |
| Dietary Fiber | 2.5 g | |
| Total Sugars | 12.5 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 9.7 g | |
| Saturated Fat | 2.5 g | |
| Monounsaturated Fat | 4.2 g | — |
| Polyunsaturated Fat | 2.1 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 65.0 mg | — |
| Omega-6 Fatty Acids | 2,007.0 mg | — |
| Butyric Acid | 100.0 mg | — |
| Caproic Acid | 59.0 mg | — |
| Caprylic Acid | 35.0 mg | — |
| Capric Acid | 77.0 mg | — |
| Lauric Acid | 88.0 mg | — |
| Myristic Acid | 314.0 mg | — |
| Palmitic Acid | 1,194.0 mg | — |
| Stearic Acid | 590.0 mg | — |
| Arachidic Acid | 17.0 mg | — |
| Behenic Acid | 47.0 mg | — |
| Palmitoleic Acid | 129.0 mg | — |
| Oleic Acid | 4,104.0 mg | — |
| Gadoleic Acid | 12.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Nervonic Acid | 0.0 mg | — |
| Linoleic Acid | 2,007.0 mg | — |
| Arachidonic Acid | 1.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 10.1 g |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 16.0 mcg | |
| Vitamin C | 5.3 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 2.4 mg | |
| Vitamin K | 0.9 mcg | |
| Thiamin (B1) | 0.2 mg | |
| Riboflavin (B2) | 0.2 mg | |
| Niacin (B3) | 1.3 mg | |
| Vitamin B6 | 0.1 mg | |
| Folate (B9) | 87.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.5 mg | |
| Choline | 10.7 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 20.0 mg | |
| Iron | 0.6 mg | |
| Magnesium | 14.0 mg | |
| Phosphorus | 55.0 mg | |
| Potassium | 305.0 mg | |
| Sodium | 227.0 mg | |
| Zinc | 0.5 mg | |
| Copper | 0.1 mg | |
| Selenium | 28.7 mcg | |
| Fluoride | 0.1 mcg | — |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 8.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 1.5 g | — |
About Zwieback
Zwieback is a crisp, lightly sweetened bread that earns its signature crunch by being baked twice — the name is literally German for "twice-baked." Bakers first turn out an enriched egg loaf, then slice it and return the pieces to a low oven until they dry into pale, golden rusks that keep for weeks. Generations of parents have handed the sturdy sticks to teething babies, since they soften slowly and stay gentle on new gums, but plenty of adults enjoy them too, dunked in coffee, tea, or warm milk.
Nutritionally, zwieback is a light, low-fat carbohydrate food: a single piece runs only around 30 calories, with a little protein from the eggs and small amounts of iron and B vitamins from the enriched flour. Its long shelf life and mild flavor make it a pantry standby for travel, camping, and settled stomachs, and it crushes nicely into a crumb crust for cheesecakes. Store it airtight to protect the brittle snap that defines a good rusk.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Zwieback?
There are 426 calories in 100 g of Zwieback, or about 30 calories in 1 piece (7 g).
How much protein is in Zwieback?
Zwieback contains 10.1 g of protein per 100 g.
How many carbs are in Zwieback?
Zwieback has 74.2 g of carbohydrates per 100 g.
How much fat is in Zwieback?
Zwieback provides 9.7 g of total fat per 100 g.
What is Zwieback a good source of?
Zwieback is an excellent source of Selenium (52% DV), Folate (B9) (22% DV) and Protein (20% DV) and a good source of Riboflavin (B2), Thiamin (B1), Vitamin E, Copper and Pantothenic Acid (B5) (per 100 g). Daily Values are based on a 2,000-calorie diet.
