Spatzle

Dinner

Item Rating: 71/100

1 serving (200 grams) contains 300 calories, 10.0 grams of protein, 5.0 grams of fat, and 50.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 53 cal (15.8%)

Protein: 47 cal (14.1%)

Carbs: 235 cal (70.1%)

About Spatzle

Spätzle is a traditional German pasta-like dish originating from the Swabian region, but it is also commonly enjoyed in Austria, Switzerland, and Hungary. Made from a simple dough composed of eggs, flour, water, and salt, Spätzle is known for its soft and slightly chewy texture. Nutritionally, a 1-cup (140g) serving provides approximately 150 calories, 5g of protein, 25g of carbohydrates, 2.5g of fat, and minor amounts of fiber, calcium (10mg), and iron (1mg). Spätzle is typically served as a side dish or in soups, but it can also be sautéed with butter or topped with cheese or gravy for a hearty meal.

Health Benefits

• Provides energy due to its moderate carbohydrate content of 25g per serving, which can support physical and mental performance.
• Contains 5g of protein per serving, contributing to muscle repair and overall protein needs.
• Includes a small amount of iron (1mg), supporting oxygen transport in the blood.

Dietary Considerations

Allergens: Contains gluten, eggs

Suitable for: Omnivorous diets, vegetarian diets (if served without meat-based sauces)

Not suitable for: Vegan diets, gluten-free diets, egg-free diets

Selection and Storage

Store cooked Spätzle in an airtight container in the refrigerator for up to 3 days. Reheat by sautéing with a small amount of butter or steaming to restore texture.

Common Questions About Spatzle Nutrition

Is spätzle high in protein?

Spätzle contains a moderate amount of protein, offering about 5 grams per 1-cup serving (approximately 150 calories). While it is not a high-protein food, it can contribute to your daily protein intake, especially when paired with protein-rich toppings like cheese or meat.

Can I eat spätzle on a keto or low-carb diet?

Spätzle is not suitable for a keto or low-carb diet, as it contains approximately 25 grams of carbohydrates per 1-cup serving. This makes it too high in carbs for most keto plans, which typically limit carb intake to under 20 grams per day.

Are there any health benefits or concerns associated with spätzle?

Spätzle can be part of a balanced diet, offering a source of carbohydrates for energy and moderate amounts of protein. However, it is relatively low in fiber (1 gram per serving) and contains sodium (200 mg per serving), so individuals monitoring sodium intake or seeking high-fiber foods may want to be cautious about portion sizes or pair it with fiber-rich vegetables.

What is a recommended serving size for spätzle?

A typical serving size for spätzle is one cup, which contains about 150 calories, 5 grams of protein, and 25 grams of carbs. This portion works well as a side dish. If served as a main course, consider combining it with protein and vegetables to create a balanced meal.

How does spätzle compare to pasta or noodles?

Spätzle is similar to pasta in taste and nutrition but has a more doughy, softer texture due to the use of eggs in the batter. Compared to regular pasta, spätzle tends to have slightly lower carbohydrates and calories but is also lower in fiber. The choice between spätzle and pasta can depend on both dietary needs and texture preferences.

Data Sources & Scientific References