French toast sticks calories come to 371 for a 5-stick order (109 g) and 340 per 100 g. Look at where those calories come from. Fat supplies 46% and carbs 47%, and protein gets just 7%. For a breakfast that sounds like egg and bread, that is a lot of energy for 6.5 g of protein.
371kcal
1 5-stick order · 109 g, fast food
7%protein
6.5 gProtein
45 gCarbs
19.3 gFat
How to burn off 371 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Fast food · per 109 g
Calories
371 kcal
Protein
6.5 g
Carbohydrate
45 g
Fat
19.3 g
Saturated fat
4.3 g
Cholesterol
0 mg
Sodium
436 mg
Potassium
121 mg
Iron
2.1 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified October 2026. How we verify our data →
French toast sticks: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
5 sticks (109 g)
371
6.5 g
44.9 g
19.3 g
436 mg
19%
3 sticks (65 g)
221
3.9 g
26.8 g
11.5 g
260 mg
11%
100 g
340
6 g
41.2 g
17.7 g
400 mg
17%
3 × 5 sticks (109 g)
1,112
19.6 g
1,308 mg
5 × 5 sticks (109 g)
1,853
32.7 g
2,180 mg
A 5-stick order is 371 calories; 3 sticks is 221
These numbers come from the USDA fast-food row for french toast sticks. It lists a standard order of 5 sticks (109 g) at 371 calories, 19% of the daily value. A smaller serving of 3 sticks (65 g) comes to 221 calories and 11% of the day. The sticks are small and all the same size, so the calories depend almost entirely on how many you eat.
Orders add up fast. Two orders reach 741 calories and 872 mg of sodium. Three orders hit 1,112 calories. Five orders, the kind of tray that vanishes at a sleepover or a team breakfast, total 1,853 calories with 2,180 mg of sodium. Because the sticks are eaten by hand and dipped, it is easy to lose count halfway through the second box.
Protein does not keep up. A full 5-stick order gives 6.5 g of protein, 13% of the daily value, and even three orders deliver only 19.6 g. If the sticks are the whole breakfast, the 3-stick portion is the more sensible size. It leaves room on the plate for something that brings the protein the sticks lack.
Fat and carbs split the calories almost evenly
Per 100 g, french toast sticks carry 41.2 g of carbs, 17.7 g of fat and 6 g of protein. In calorie terms, carbs supply 47%, fat 46% and protein 7%. That looks more like fried bread than egg-soaked toast. The frying shows in the fat line, and the thin egg coating barely registers in the protein line.
Saturated fat is 4 g per 100 g. Fiber is low at 1.4 g per 100 g, so a 5-stick order gives just 1.5 g and 3 sticks only 0.9 g. There is not much in the bread itself to slow you down or keep you full.
Sugar sits at 9.9 g per 100 g before any dip, which works out to 10.8 g in a 5-stick order and 6.4 g in 3 sticks. Syrup cups are not included in these figures. Whatever you pour or dip adds sugar and calories on top of the totals shown here, and with sticks built for dunking, that extra can be a big part of the meal.
Sodium is the row to watch in a sweet breakfast
Most people do not expect much salt in a sweet breakfast, but french toast sticks bring 400 mg of sodium per 100 g. A 5-stick order holds 436 mg, which is 19% of the daily value. That matches its share of calories. Three sticks carry 260 mg, or 11%.
One order is easy to fit into the day. The problem is volume. Two orders put you at 872 mg before any bacon, sausage or hash browns on the side, and the five-order tray reaches 2,180 mg, close to the full daily value from one item.
Potassium, the mineral the card tracks next to sodium, is low at 111 mg per 100 g. If you watch sodium, count the sticks and let the sides do the balancing. Fruit or plain dairy adds little salt, and breakfast meats add more.
Pair the sticks with protein, not more syrup
Protein makes up just 7% of the calories, so french toast sticks depend on whatever sits next to them. Eggs, Greek yogurt or a glass of milk add the protein the sticks lack. Fruit adds fiber that the 1.4 g per 100 g does not cover. Either one makes the plate more filling without piling on sugar.
If you are counting calories, the 3-stick serving at 221 calories is the easiest version to fit, and it pairs well with a protein side. Frozen boxes such as Krusteaz, Aunt Jemima or Earth's Best come in their own stick sizes, so compare the grams on the package with the 100 g row here rather than assuming a stick is a stick.
Logging helps most when the box is shared and nobody counts. BodyPal can log french toast sticks from a photo, so the number you record matches what actually landed on your plate.
How does french toast sticks compare?
Here is how french toast sticks stack up against three other fast-food breakfast and bakery items, per 100 g and per usual serving.
Verdict: Per 100 g the four are close, so the serving decides, and a single Pizza Hut breadstick at 147 calories is the lightest pick. To stay full until lunch, the Sausage McMuffin at 383 calories is the better trade with 12.7 g of protein per 100 g against 6 g here, while the Cinnabon roll, with 3.8 g of protein per 100 g, gives you the least for its 358 calories.
Most popular french toast sticks brands in the United States
5Morning Delight French Toast Sticks5 sticks · 110 g291 kcal
6Winding River Farms French Toast Sticks5 sticks · 110 g291 kcal
7Chef Ernesto French Toast Sticks100 g291 kcal
8Signature French Toast Sticks4 pieces · 102 g265 kcal
Frozen sticks are labeled as sold for home heating, so most read lower than the fast food number above. Source: manufacturer labels / USDA FoodData Central.
French toast sticks FAQs
How many calories are in french toast sticks?
A 5-stick fast food order (109 g) has about 371 calories, and 3 sticks (65 g) have 221.
Are french toast sticks good for weight loss?
They are calorie dense at 340 calories per 100 g, with 17.7 g fat and 41.2 g carbs. A 3-stick portion comes to 221 calories.
French toast sticks vs breadsticks: which has more calories?
Per 100 g, french toast sticks have 340 calories and Pizza Hut breadsticks 343, so they are nearly equal by weight.
How many carbs are in french toast sticks?
A 5-stick order has 44.9 g carbs, including 10.8 g sugar, plus 6.5 g protein and 19.3 g fat.
How many calories are in Burger King french toast sticks?
The USDA fast-food row for french toast sticks lists 371 calories for 5 sticks (109 g) and 221 for 3 sticks (65 g). These are USDA fast-food values, not Burger King's own menu label, so a chain's posted figures can differ.
How much sodium is in french toast sticks?
A 5-stick order has 436 mg of sodium, 19% of the daily value. Three sticks carry 260 mg, and per 100 g the figure is 400 mg.
How much protein do french toast sticks have?
A 5-stick order gives 6.5 g of protein, 13% of the daily value. Protein supplies only 7% of the calories. Carbs and fat split the rest almost evenly at 47% and 46%.
How much sugar is in french toast sticks?
A 5-stick order contains 10.8 g of sugars before any syrup, and 3 sticks contain 6.4 g. Per 100 g the sticks carry 9.9 g of sugars.
Do french toast sticks have more calories than a Cinnabon roll?
A 5-stick order has 371 calories, slightly more than the 358 in a Cinnabon roll with icing (99 g). Per 100 g the roll is higher, at 362 calories against 340.
