Written by Tou Calo Nutrition Team · Vulcan Labs · Updated July 2026. Nutrition values are based on a standard 50g deep-fried youtiao made with wheat flour, water and leavening agents. Values vary by recipe, oil absorption and size.
A standard youtiao (油条) — one fried dough stick approximately 25–30cm long — weighs around 50g and contains approximately 200–220 calories. The calorie count comes primarily from the deep-frying process, which significantly increases fat content compared to the raw dough. This guide covers the full nutrition facts for youtiao per stick and per 100g, how it compares to other common breakfast foods, and practical context for including it in your daily intake.
Quick answer — youtiao calories:
Per stick (50g): ~200–220 kcal · Per 100g: ~400–440 kcal
Macros per stick: 3–4g protein · 22–25g carbs · 10–12g fat
Use our TDEE calculator to find your daily calorie budget and see how youtiao fits in.
In this guide
- Youtiao nutrition facts — per stick and per 100g
- Why youtiao is calorie-dense
- How youtiao compares to other breakfast foods
- Typical serving contexts
- FAQ
Youtiao nutrition facts — per stick and per 100g
Nutrition values vary across recipes depending on frying time, oil type and dough thickness. The figures below represent a standard deep-fried youtiao made with wheat flour, water, salt and leavening agents:
| Nutrient | Per stick (~50g) | Per 100g |
|---|---|---|
| Calories | 200–220 kcal | 400–440 kcal |
| Protein | 3–4g | 6–8g |
| Carbohydrates | 22–25g | 44–50g |
| Fat | 10–12g | 20–24g |
| Fibre | ~0.5g | ~1g |
| Sodium | ~140–180mg | ~280–360mg |
Note: Values vary based on recipe, oil type, frying time and stick size. Homemade youtiao made with butter and egg (as in some recipes) will be slightly lower in calories than street-vendor youtiao fried in high volumes of vegetable oil. Track your actual portion with Tou Calo — snap the stick and AI estimates the calories based on visible size.
Why youtiao is calorie-dense
Youtiao is made from a relatively simple dough — wheat flour, water, salt and a leavening agent. In raw form, 50g of this dough contains approximately 130–140 calories. The deep-frying process changes this significantly:
- Oil absorption: During deep-frying, the dough absorbs a significant quantity of oil — typically adding 8–12g of fat per 50g serving. Since fat provides 9 kcal per gram, this absorbed oil accounts for 70–110 kcal of the total calorie count.
- Expansion: Youtiao puffs up during frying, creating a large airy interior. This means a stick that appears large may actually be lighter in mass than it looks — but the absorbed oil concentration in the outer crust is high.
- Refined flour base: Youtiao is made from refined white flour with minimal fibre. This means the carbohydrates are digested quickly, making the food energy-dense without the satiety of higher-fibre alternatives.
The calorie density of youtiao is comparable to a butter croissant (approximately 230 kcal per 50g) — both are deep-fried or heavily buttered refined flour products with similar fat and carbohydrate profiles.
How youtiao compares to other breakfast foods
| Food | Serving | Calories | Protein | Fat |
|---|---|---|---|---|
| Youtiao | 1 stick (50g) | ~210 | 3–4g | 10–12g |
| Plain bagel | 1 medium (98g) | 270 | 11g | 2g |
| Butter croissant | 1 medium (57g) | 230 | 5g | 12g |
| White toast (2 slices) | 2 slices (60g) | 160 | 5g | 2g |
| Congee (plain, 1 bowl) | 1 bowl (400g) | ~160 | 4g | 1g |
| Steamed bao (plain) | 1 piece (50g) | ~110 | 3g | 1g |
In terms of calories per 50g, youtiao is higher than white toast and congee but comparable to a croissant. The key difference is fat source — croissant fat comes from butter while youtiao fat comes from frying oil — and protein content, where youtiao is notably lower than a bagel. Pairing youtiao with a protein source such as soy milk, eggs or congee with century egg improves the overall nutritional balance of the meal.
Typical serving contexts and calorie implications
Youtiao is traditionally served as part of a breakfast combination rather than eaten alone. Common pairings and their approximate combined calorie totals:
| Serving combination | Total calories (approx.) |
|---|---|
| 1 stick youtiao + plain soy milk (250ml) | ~310 kcal |
| 1 stick youtiao + sweet soy milk (250ml) | ~360 kcal |
| 1 stick youtiao + plain congee (1 bowl) | ~370 kcal |
| 2 sticks youtiao + sweet soy milk | ~570 kcal |
A single stick with unsweetened soy milk is a reasonable breakfast in terms of total calories (~310 kcal), though the meal is low in protein and fibre relative to its calorie count. Adding a boiled egg (78 kcal, 6g protein) brings the breakfast to approximately 390 kcal with meaningfully improved protein and satiety. Use our BMR calculator to find your daily calorie baseline and plan accordingly.
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Download Free →Youtiao calories — FAQ
How many calories are in one youtiao?
One standard youtiao stick weighing approximately 50g contains 200–220 calories, 10–12g of fat, 22–25g of carbohydrates and 3–4g of protein. Larger sticks sold at hawker centres or food stalls may weigh 60–80g, bringing the calorie count to 240–350 kcal per stick. Snapping your specific portion with Tou Calo gives a more accurate estimate based on the actual size in the photo.
How many calories in youtiao per 100g?
Youtiao contains approximately 400–440 calories per 100g. This makes it moderately calorie-dense — higher than steamed dim sum items (which are typically 150–250 kcal per 100g) but comparable to other deep-fried dough products. The high calorie density per 100g reflects the oil absorbed during frying.
Is youtiao high in calories?
Relative to its weight and volume, yes. At approximately 400–440 kcal per 100g, youtiao is calorie-dense primarily because of the fat absorbed during deep-frying. A single stick at 200–220 kcal is not excessive in isolation, but youtiao is low in protein and fibre, meaning it provides less satiety per calorie than higher-protein or higher-fibre breakfast options. As part of an overall balanced diet it can fit comfortably — particularly when paired with protein-rich accompaniments like soy milk or eggs.
Is youtiao good for weight loss?
Youtiao can fit into a weight loss diet if it is accounted for within your total daily calorie budget. At 200–220 kcal per stick, it is not inherently incompatible with a calorie deficit — a deficit is created by total intake versus total expenditure, not by avoiding specific foods. The practical challenge with youtiao for weight management is its low protein and fibre content, which may contribute to hunger returning sooner after the meal. Pairing with protein and choosing a single stick rather than two helps manage this. Use our calorie deficit calculator to set your daily target.
How does youtiao compare to other Chinese breakfast foods in calories?
Youtiao is the most calorie-dense common Chinese breakfast item per unit weight. A plain steamed bao (50g) contains approximately 110 kcal, a bowl of plain congee (400g) contains approximately 160 kcal, and a serving of rice noodles with minimal topping is typically 200–250 kcal. A single youtiao at 200–220 kcal for 50g has roughly twice the calorie density of steamed alternatives. This is a result of frying versus steaming — oil adds significant energy without adding volume.
Disclaimer: Nutrition values are estimates based on standard deep-fried youtiao recipes and publicly available nutrition data. Actual calorie and macro content varies depending on recipe, size, frying oil, oil absorption and preparation method. Values should be used as a general guide only.
Written by Tou Calo Nutrition Team — Vulcan Labs
The team behind Tou Calo AI Calorie Counter.
Related tools:
BMR Calculator — your resting calorie baseline
TDEE Calculator — your total daily calorie burn
Calorie Deficit Calculator — your fat loss target
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