⏱ 30 min total

Garlic Knots

Name: Garlic Knots
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: 1 spray , about 1/3 second Cooking spray; ¼ cup Whole wheat flour; ⅛ tsp Salt; ½ tsp Baking powder; ¼ cup Greek yogurt; ½ tsp Butter; ¾ cloves, minced Garlic; ¼ tbsp Parmesan cheese; ¼ tbsp Parsley

Per 1 serving · 100 g · 9 ingredients

Calories

167

8%
of a 2,000 cal day

Protein
11g
24% of calories
Carbs
25g
58% of calories
Fat
3.5g
18% of calories

Portion

At a glance

One serving of Garlic Knots (100 g) has 167 calories, with 11 g of protein, 25 g of carbohydrates and 3.5 g of fat. Most of its energy comes from carbs (58% of calories). It is high in protein (21% DV), Vitamin B12 (20% DV) and calcium (23% DV). Keep an eye on sodium, which provides 25% of the daily value.

Per 100 g

166cal

medium energy density

Protein per 100 cal

6.4g

Net carbs

22g

carbs minus fiber

Fiber

3.3g

2.1 g sugar

High in

20%+ of the daily value

Protein21%
Vitamin B1220%
Calcium23%
Phosphorus36%
Manganese55%
Selenium45%

Good source of

10–19% of the daily value

Dietary fiber12%
Vitamin K14%
Thiamine13%
Riboflavin (B2)17%
Niacin10%
Vitamin B615%

Watch

20%+ of the daily value

Sodium25%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 20 min

1
Preheat the oven to 375°F. Line a rimmed baking sheet with a silicone liner.
2
In a large bowl, whisk together the flour, baking powder, and salt. Add the yogurt and mix with a spoon until incorporated. Knead with dry hands about 15 times, adding more flour if too sticky, and form into a ball.
3
Divide the dough into equal pieces for the number of knots you are preparing and roll each into a strip about 9 inches long.
4
Tie each strip into a knot and place on the prepared baking sheet. Spray the tops with olive oil.
5
Bake in the top third of the oven until golden, about 18 minutes. Let cool for 5 minutes.
6
In a medium nonstick skillet, melt the butter and add the garlic. Cook until golden, about 2 minutes.
7
Toss the knots in the skillet with the melted butter and garlic, or brush the mixture over the knots.
8
If needed, mist with more olive oil. Sprinkle with Parmesan cheese and chopped parsley.

Vitamins & minerals

Amounts for 1 serving (100 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	24 μg	3%
Vitamin C	2 mg	2%
Vitamin D	0.1 μg	0%
Vitamin E	0.3 mg	2%
Vitamin K	16 μg	14%
Thiamine	0.2 mg	13%
Riboflavin (B2)	0.2 mg	17%
Niacin	2 mg	10%
Vitamin B6	0.2 mg	15%
Folate (B9)	19 μg	5%
Vitamin B12	0.5 μg	20%
Pantothenic acid	0.4 mg	8%
Choline	20 mg	4%

Minerals

Nutrient	Amount	% Daily Value
Calcium	233 mg	23%
Iron	1 mg	19%
Potassium	210 mg	4%
Magnesium	50 mg	12%
Phosphorus	252 mg	36%
Zinc	1 mg	11%
Copper	0.1 mg	16%
Manganese	1 mg	55%
Selenium	25 μg	45%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	0.2 g	—
Aspartic acid	0.3 g	—
Beta carotene	54 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.1 μg	—
Fructose	0 g	—
Galactose	0.4 g	—
Glucose	0 g	—
Glutamic acid	1 g	—
Glycine	0.2 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.2 g	—
Lactose	2 g	—
Leucine	0.3 g	—
Lycopene	0 μg	—
Lysine	0.2 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	1 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	19 μg	—
Serine	0.2 g	—
Starch	17 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0 g	—
Total omega 6	0.1 g	—
Tryptophan	0.1 g	—
Tyrosine	0.1 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 167 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

32min
Walking (3.5 mph)
20min
Cycling (moderate)
14min
Running (6 mph)
23min
Swimming laps

Common questions

How many calories are in Garlic Knots?

One serving of Garlic Knots (1 serving) has 167 calories, which works out to 166 calories per 100 g. That is about 8.3% of a 2,000-calorie day.

Are Garlic Knots high in protein?

It provides a solid 11 g of protein per serving (21% of the 50 g daily value), but protein supplies only 24% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Garlic Knots keto-friendly?

It is hard to fit into a strict keto diet. One serving has 22 g of net carbs and 58% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Garlic Knots?

579 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Garlic Knots?

2.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (100 g)

Calories167

% Daily Value*

Total fat 3.5g	4%
Saturated fat 1.7g	8%
Trans fat 0.1g
Cholesterol 9mg	3%
Sodium 579mg	25%
Total carbohydrate 25g	9%
Dietary fiber 3.3g	12%
Total sugars 2.1g
Protein 11g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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