You tiao

Snack

Item Rating: 65/100

1 serving (100 grams) contains 192 calories, 4.0 grams of protein, 10.0 grams of fat, and 22.0 grams of carbohydrates.

Nutrition Information

1 cup (250g)

Calories		480
% Daily Value*
Total Fat		25 g	32%
	Saturated Fat	5 g	25%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		750 mg	32%
Total Carbohydrates		55 g	20%
	Dietary Fiber	2.5 g	8%
	Sugars	2.5 g
protein		10 g	20%
Vitamin D		0 mcg	0%
Calcium		25 mg	1%
Iron		1.2 mg	6%
Potassium		125 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

Source of Calories

Fat: 225 cal (46.4%)

Protein: 40 cal (8.2%)

Carbs: 220 cal (45.4%)

About You tiao

You Tiao, also called Chinese cruller or fried dough stick, is a traditional breakfast staple in Chinese cuisine, widely popular in other East and Southeast Asian cultures. Made from wheat flour dough, it is deep-fried until golden brown and is often enjoyed with soy milk or rice congee. Nutritionally, You Tiao is energy-dense due to its high fat content from frying, with approximately 190-220 calories per piece, primarily from carbohydrates and fats. Protein content is moderate, while vitamins and minerals are minimal in its basic form. It is best consumed as part of a balanced meal.

Health Benefits

• Provides a quick source of energy with its high carbohydrate content (15-20g per piece).
• Contributes some essential B vitamins if made with enriched wheat flour.
• May offer iron depending on the fortification of the flour used.

Dietary Considerations

Allergens: Contains wheat, gluten, soy (if paired with soy milk)

Suitable for: Vegetarian (if no lard is used)

Not suitable for: Gluten-free diets, vegan diets (if made with eggs or dairy), low-fat diets

Selection and Storage

Store in an airtight container for up to 2 days at room temperature or freeze for longer storage. Reheat in an oven or air fryer to restore crispness.

Common Questions About You tiao Nutrition

Is You Tiao high in protein?

You Tiao, also known as Chinese fried dough sticks, is not high in protein. On average, one serving (approximately 50 grams) contains about 3 grams of protein, making it relatively low compared to other protein-rich foods. It is primarily made from refined flour, which contributes mostly carbohydrates and fats.

Can I eat You Tiao on a keto diet?

You Tiao is not suitable for a keto diet because it is made from refined wheat flour and deep-fried, resulting in a high carbohydrate content. A single serving (50 grams) contains around 20-25 grams of carbs, which would quickly exceed daily carbohydrate limits for those following a strict keto diet.

Are there any health concerns with eating You Tiao?

You Tiao is high in calories and saturated fats due to its deep-fried preparation. Regular consumption may contribute to weight gain and increase cholesterol levels, raising concerns about heart health. Additionally, the refined flour offers minimal nutritional value, and frequent consumption may not support balanced dietary needs.

What is the recommended serving size for You Tiao?

The recommended serving size for You Tiao is typically one piece, which weighs approximately 50 grams and contains about 190-220 calories. To reduce calorie and fat intake, you can pair it with nutrient-rich foods like congee or soy milk to create a more balanced meal.

How does You Tiao compare to Western-style donuts?

You Tiao and Western-style donuts are both fried dough items, but they differ in texture and flavor. You Tiao is lighter, crispy, and savory, while donuts are typically sweet and contain added sugars. Nutritionally, both are high in calories and fats, but donuts often have slightly more sugar, making You Tiao a less sugary option.

Data Sources & Scientific References