Spatzli

Dinner

Item Rating: 72/100

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	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		58.8 mg	19%
Sodium		470.6 mg	20%
Total Carbohydrates		58.8 g	21%
	Dietary Fiber	3.5 g	12%
	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 Spatzli

Spätzli, also known as spätzle, is a traditional Swiss or German egg-based noodle commonly featured in Central European cuisine. Its dough is made from simple ingredients such as flour, eggs, water (or milk), and salt, shaped into small, irregular pieces. Spätzli is typically boiled and may be pan-fried for added texture, often served alongside hearty dishes like roasted meats, gravies, or vegetables. Nutritionally, spätzli provides moderate calories, primarily from carbohydrates, and a small amount of protein and fat. Its fiber content is low, but it contains trace amounts of essential minerals like calcium and iron. As a versatile staple food, spätzli can complement various dietary preferences depending on preparation methods.

Health Benefits

• Provides sustained energy due to its carbohydrate content (25g per serving), making it ideal for active individuals.
• Contains protein (5g per serving), supporting muscle repair and general bodily functions.
• Supplies iron (1mg per serving), which aids oxygen transport and helps prevent fatigue.

Dietary Considerations

Allergens: Contains gluten, eggs, milk (if used in the dough)

Suitable for: Vegetarian

Not suitable for: Gluten-free, vegan

Selection and Storage

Store freshly made spätzli in an airtight container in the fridge for up to 3 days or freeze for longer storage. Reheat in boiling water or pan-fry for added texture.

Common Questions About Spatzli Nutrition

Is Spätzli high in protein?

Spätzli contains 5 grams of protein per 100 grams serving, which is moderate compared to other starchy foods. It can contribute to your daily protein intake but isn’t considered a high-protein food on its own.

Can I eat Spätzli on a keto diet?

Spätzli is not suitable for a keto diet due to its high carbohydrate content of 25 grams per serving. Keto diets typically require very low carb intake, making Spätzli incompatible with this dietary approach.

Are there any health concerns with eating Spätzli?

Spätzli is relatively low in fat and sugar, but it is high in carbohydrates, which may be a concern for individuals managing blood sugar levels or those on low-carb diets. Additionally, its sodium content is moderate at 200 mg per serving, which should be considered if you are monitoring salt intake.

What is the recommended serving size of Spätzli?

A typical serving size of Spätzli is around 100 grams, which provides 150 calories. If including it in a balanced meal, pair it with protein-rich foods and vegetables for more nutritional variety and balance.

How does Spätzli compare to pasta or noodles?

Spätzli is similar to pasta in terms of caloric and carbohydrate content, but it is often softer and eggier in taste. Compared to traditional pasta, Spätzli has slightly less protein per serving and is typically considered more of a comfort food rather than a staple for health-focused diets.

Data Sources & Scientific References