Breadsticks (also called grissini) are 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 appear?
The short answer: not particularly, but they’re not terrible either. Most breadsticks are made with refined white flour, a bit of oil and salt. They’re low in fibre 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 into this in a bit 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. That’s the traditional Italian recipe, and it’s what gives them their light, crisp texture.
A note on “malt”
You’ll often see malted wheat flour or malt listed among the ingredients, even in genuine Italian brands. It’s used in small amounts to add flavour and help with browning, and it’s perfectly normal to see it near the end of the ingredient list.
UK and US versions
In the UK, most supermarket brands follow a similar recipe, sometimes with barley malt extract added for flavour (Sainsbury’s Grissini Bread Sticks is one example).
In the US, you’ll find a mix of options. Some imported Italian brands are excellent (often made with extra virgin olive oil and short ingredient lists) but there are also many unoriginal American-made versions that use refined oils such as sunflower, canola or corn oil instead. These aren’t the healthiest choices and can contain other unnecessary ingredients, even sugar.
Variations to watch
Depending on where you live, you’ll see small twists – breadsticks topped with sesame seeds or flavoured with rosemary are quite common. These are fine, but it’s still worth checking the label.
Try to avoid versions with added sugar, flavourings, or a long list of ingredients. As a rule of thumb, if there are more than seven ingredients, it’s usually a sign the product is more processed than it needs to be.
The best choice
If you want the most authentic and straightforward option, look for Italian-made, imported breadsticks. They tend to have the cleanest ingredient list, often include extra virgin olive oil, and stay closest to the original recipe.
Nutritional Overview
Breadsticks might look light, but they’re surprisingly energy-dense. On average, they contain around 410–430 calories per 100 grams, which is similar to regular white bread. That works out at roughly 25 calories per breadstick, or about 100 calories for four – not huge, but more than you might expect from such a small snack.
Most of those calories come from carbohydrates, with smaller amounts of fat and protein. Depending on where they’re made, you can expect roughly:
- 67–75 g of carbs per 100 g
- 6–12 g of fat
- 10–12 g of protein
Italian versions tend to be slightly higher in fat because they contain more olive oil, while supermarket ones usually have a bit less.
Low in sugar and fat
The fat content is still fairly low overall and mainly comes 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 comes naturally from the flour or malt used in the recipe. Some more processed versions might include added sugar, so it’s always worth checking the label.
Low in fibre and nutrients
Breadsticks are quite low in fibre. Most brands contain around 3–4.5 g of fibre per 100 g, which means one breadstick typically provides less than 0.5 g of fibre. That’s very little, especially considering the recommended daily intake for adults is around 30 g.
Because they’re made with refined white flour, breadsticks don’t offer many nutrients either. 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 generally sit between 1.5–2.3 g per 100 g. That’s not extreme, but it’s something to be aware of, especially if you’re eating them with salty foods such as cheese or olives.
The takeaway
Breadsticks are mostly made up of refined carbs with small amounts of fat and protein. They’re not unhealthy in small portions, but they don’t bring much nutritional value either. Think of them as a light, occasional snack – something that goes well with other foods rather than something to eat on its own.
The Bottom Line on Breadsticks
To sum it all up, here’s what stands out after looking more closely at different types of breadsticks:
The positives:
- Traditional Italian breadsticks are made with just a few simple ingredients – flour, olive oil, yeast and salt.
- Some brands use extra virgin olive oil, which is a healthier fat compared to refined oils.
- The original recipes don’t contain added sugar; any sweetness comes naturally from the malt or malted flour.
- They’re lighter in fat and calories than many other crunchy snacks, such as crisps, tortilla chips or cheese sticks.
The drawbacks:
- Many supermarket versions, especially non-Italian ones, contain refined oils, added sugar, and extra ingredients that aren’t needed.
- Even the better-quality breadsticks are made from refined white flour, so they’re low in fibre and nutrients.
- Some can be high in salt, especially flavoured versions or those paired with salty dips.
- A few brands list long ingredient lists – often a sign of more processed products.
How to Eat Breadsticks the Healthier Way
Once you’ve picked the right kind of breadsticks (ideally the Italian-made ones with simple ingredients and extra virgin olive oil) it’s really about how you eat them. A few small tweaks can make them fit more comfortably into a balanced diet:
- Keep an eye on portions. Around 4–6 breadsticks is a sensible amount, giving you roughly 100–150 calories. They’re easy to overeat straight from the pack, so it helps to portion them out before you start snacking.
- Pair them with something nourishing. Breadsticks on their own don’t offer much, but they work well with foods that add protein or fibre – like hummus, bean dips, Greek yogurt dips, cottage cheese, or guacamole.
- Add some colour. If you’re having them as part of a snack platter, include vegetable sticks such as carrots, cucumber or peppers to boost fibre and vitamins.
- Try wholegrain or seeded options. They add a bit more fibre and texture, making the snack a little more filling.
- Go easy on salty dips. Breadsticks can already be moderately salty, so it’s best to avoid pairing them with very salty foods such as cheese or olives too often.
Breadsticks can absolutely have a place in a healthy diet – it’s just about choosing the right ones and balancing them with more nutritious foods.
Quick FAQs
Are breadsticks healthier than bread?
Not really. Both breadsticks and white bread are high in carbs and low in fibre, with few vitamins or minerals. If you want a healthier option, choose wholemeal/whole wheat bread – it has more fibre, a bit more protein, and better overall nutrition.
Are breadsticks good for weight loss?
Not ideal. They’re refined carbs with low fibre and protein, so they’re calorie-dense for how little they satisfy. If weight loss is the goal, prioritise higher-satiety snacks (protein + fibre) and think of breadsticks as a small add-on rather than the star. Wholegrain/seeded versions are the better pick when you do have them.
Are breadsticks okay for kids?
Fine occasionally, but not very nutritious. They’re mostly refined carbs and low in protein, fibre, vitamins and minerals. Keep portions small and pair with something better (e.g., hummus, cheese, Greek-yogurt dip) – adding a few veg sticks helps too.
Can people with diabetes eat breadsticks?
In moderation. They’re mostly refined carbs, so combine with protein or fibre (e.g., hummus or Greek yogurt dip) and keep an eye on portion size.
Do breadsticks make you gain weight?
Only if you eat them in large amounts – they’re mostly carbs. Stick to sensible portions (about 4–6 sticks) and balance the rest of your snack with protein, fibre, and veg.
