1 serving (200 grams) contains 300 calories, 10.0 grams of protein, 5.0 grams of fat, and 50.0 grams of carbohydrates.
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Nutrition Information
Calories |
352.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.9 g | 7% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 58.8 mg | 19% | |
| Sodium | 470.6 mg | 20% | |
| Total Carbohydrates | 58.8 g | 21% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 2.4 g | ||
| protein | 11.8 g | 23% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 23.5 mg | 1% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 117.6 mg | 2% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Spaetzli
Spaetzli (or Spätzle) is a traditional soft egg noodle or dumpling originating from South Germany, Austria, and Switzerland. Commonly served as a side dish or main meal accompaniment, Spaetzli is made from flour, eggs, and a small amount of water or milk. It features a chewy texture and mild flavor, making it versatile for both rich, saucy dishes or with simple toppings like butter and herbs. Nutritionally, Spaetzli provides 150 calories per serving (about 1 cup), with 5 grams of protein, 25 grams of carbohydrates, and 2.5 grams of fat. It also contributes small amounts of calcium (10 mg) and iron (1 mg), but is low in fiber and vitamins, making it best paired with nutrient-rich sides like vegetables or lean proteins.
Health Benefits
- Provides energy from carbohydrates (25g per serving), essential for physical activity and brain function.
- Contains some protein (5g per serving), which supports muscle repair and growth.
- Low in saturated fat (0.6g per serving), making it a lighter option than many other pasta or noodle variants.
Dietary Considerations
Selection and Storage
Store cooked Spaetzli in an airtight container in the refrigerator for up to 3 days. Reheat by gently sautéing with butter or steaming for best texture. Uncooked batter should be used within 1 day.
Common Questions About Spaetzli Nutrition
Is spaetzli high in protein?
Spaetzli contains a moderate amount of protein, with 5 grams per 1-cup serving (approximately 150 grams). While not a high-protein food, it can contribute to your protein intake when paired with protein-rich accompaniments like eggs, cheese, or meat.
Can I eat spaetzli on a keto or low-carb diet?
Spaetzli is not suitable for keto or low-carb diets due to its high carbohydrate content. A 1-cup serving contains 25 grams of carbohydrates, making it incompatible with the strict carb limits required for keto.
Are there any health concerns with eating spaetzli?
Spaetzli is relatively low in fat and sugar, but its carbohydrate content is high, which may not be ideal for individuals managing blood sugar levels or trying to reduce carb intake. Sodium is moderate at 200 mg per serving, so it's worth considering if you're watching your sodium consumption.
What is the recommended portion size for spaetzli?
A standard serving size for spaetzli is 1 cup, which provides about 150 calories. To create a balanced meal, pair it with vegetables and a lean source of protein. Monitor portion sizes if you're counting calories or carbs.
How does spaetzli compare to pasta?
Spaetzli and pasta are similar, but spaetzli is softer and more egg-based, which gives it a slightly richer texture. Nutritionally, spaetzli has 150 calories per cup, while pasta typically ranges from 190-220 calories per cup, depending on the type. Spaetzli is lower in calories but also provides less protein and fiber compared to whole-grain pasta.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
