Calories in Bread

Bread is a super versatile food which is commonly consumed worldwide and is a stable food in many countries. It is prepared using flour and water and there are wide varieties of bread available like sourdough, sweet bread, wheat bread, multigrain bread and so on. The flour used in the preparation of bread can either be whole or refined. Thus, the nutritional content of bread depends on the ingredients that go into it. Bread is high in carbohydrates, which is the primary source of energy for the body. But despite its popularity, bread can also have harmful effects if consumed regularly and in excess. In this blog, we will understand the nutritional content of bread, its impact on health and the safe limits to consume it.

Bread Nutrition Facts

The difference between the calorie content of bread is not significant, as apart from the type of flour, most of the ingredients are similar. Bread is low and is less nutritious when compared with other foods like fruits, vegetables, whole grains and cereals. It is high in calories and carbohydrates and low in fibre, proteins, fats, vitamins and minerals. However, the nutritional content of bread will vary depending on the type of flour used in its preparation. For example, whole wheat bread may be high in fibre, while ragi bread will provide good amounts of calcium.

Below is the nutritional content of different types of bread: 

As we can see above, the carbohydrate and protein content of white bread is approximately the same as that of whole wheat bread and sourdough bread. It varies slightly in the amount of vitamins and mineral content. Whichever bread you choose as per your taste and likings, remember to supplement it with a lot of additional fibre and proteins by adding vegetables and protein sources (chicken, dish, eggs, paneers, etc.).

Comparison of Common Food items With Bread

Bread is widely used in many recipes that are a part of our daily lives. So below is a list our favourite and commonly consumed bread snacks or meals and its nutritional content.

Types of Bread

As mentioned above, there are different varieties of bread available in the market. The most commonly consumed breads are white bread, whole wheat bread and rye bread (made by using whole grains). Let us have a look at the nutritional facts about these most widely used varieties of breads.

1. White bread : 1 slice of  classic white bread contains about 67 calories, 1 gram of fats, 13 grams of carbohydrates and 2 grams of proteins. The fibre content in 1 slice is less than 1 gram, and hence it is always important to pair it with high fibre foods.

2. Whole wheat bread: One single slice of commercially manufactured whole wheat bread  gives you approximately 92 calories, 2 grams of fat, 17 grams of carbohydrates, 3 grams of protein and 2 grams of fibre. The fibre and protein content makes it a better choice than white bread.

3. Rye bread: Rye bread is made using a combination of whole and refined grains. The contents differ as per the brands, and hence it is important to read the label before you make a choice. 1 slice of Rye bread has around 83 calories, 16 grams of carbs, 1 gram of fat, 2.7 grams of protein and 1.9 grams of fibre.

Health Benefits of Bread

When consumed in moderation, bread can provide the following health benefits:

• Bread has fibre, which can give satiety and help in weight loss.  Fibre is also known to be beneficial in maintaining digestive health and regulating conditions like diabetes, insulin resistance and high cholesterols.
• Bread provides us with energy in the form of carbohydrates, which is the preferred source of energy by the body. It keeps you energetic all throughout the day.
• The proteins in bread add on to the daily protein required by the body and also helps in wear and tear of the muscles and the tissues.
• Certain types of bread such as multigrain bread, rye bread, millet breads, etc. Are loaded with micronutrients like iron, calcium, vitamin B1, B2, B3 and many more.
• Some fortified breads contain folic acid also, which helps the body to carry out important functions like DNA repair, cell division and boosting metabolism.

Adverse Effects of Consuming Bread

After looking at the health benefits of bread, let us now pay attention to the negative effects of overconsumption.

• The bread available in the market contains a maximum amount of refined carbohydrates, thus eliminating most of the nutrients. It also has negligible amounts of important macronutrients like proteins and fats, and hence it is always important to supplement it with foods rich in proteins.
• People with gluten allergy or intolerance should avoid bread, as it contains gluten. These people can opt for gluten free bread available in the market.
• Some of the multigrain bread contains nuts and seeds, which can cause allergic reactions in some people. People who are sensitive towards nuts and seeds should read the nutrition label before making a purchase.
• Bread is high in carbohydrates, which if consumed in excess quantities, can lead to weight gain, diabetes and other health problems.

Hence it is always recommended that you eat a variety of foods from all the food groups and avoid overconsumption of any particular food.

Conclusion

Bread can be enjoyed and made a part of daily diet routine, but in moderation. Also it is recommended that you choose healthier options of bread like, whole wheat, rye or sprouted varieties of bread over white bread. Bread has earned a bad reputation in recent years due to many reasons, but you still eat bread as long as you are doing it in moderation and supplementing it with lots of fibre, proteins and healthy fats. But if you have any underlying health conditions, it is always recommended that you consult a qualified dietitian before consumption. Most importantly, listen to your body, keep an eye on your health stats and then make a choice.