Brown Bread Calories, Nutrition, and Health Benefits

TL;DR

• A medium slice of brown bread has 101 kcal.
• The calorie content depends on the serving size and recipe.
• Brown bread contains more protein and fiber than white bread, aiding digestion and controlling blood sugar.
• For a balanced meal, pair brown bread with protein-rich sides and healthy fats. Track your calories and nutrients with the Hint app.

How Many Calories Are In One Brown Bread?

One medium slice or medium piece (40 grams) of brown bread has 101 kcal. Calories in Brown bread depend on its serving size or quantity in grams. Here is a table of how calories increase with serving size and the number of brown bread.

Download the Hint app to track your calories and monitor your intake of brown bread or any other meals.

Brown Bread Nutrition

Brown bread is known for its balanced nutritional profile. Each slice (40 grams) contains about 68% carbohydrates, 20% protein, and 12% fat. It is a good source of thiamine, niacin, and selenium, which support energy metabolism and thyroid health.

Compared to white bread, brown bread offers more fiber and protein, making it better for digestion and blood sugar control.

To get personalized insights into your nutrient intake, use Hint Pro, where you can set goals based on your dietary preferences and health objectives.

Brown Bread Protein

Brown bread contains more protein than white bread, with approximately 20% of its nutritional content coming from protein.

Here is a table of how protein in brown bread increases with serving size and the number of brown breads.

This higher protein content helps in muscle repair and growth, especially when paired with other high-protein foods.

If you're working toward muscle gain, the Hint app can help you track your protein intake, ensuring you meet your fitness goals.

Is Brown Bread Healthy?

Yes, brown bread is a healthier option compared to white bread due to its higher fiber and protein content. It helps with digestion and can be part of a balanced diet.

However, it is important to consume it in moderation, as it still contains carbohydrates that can raise blood sugar levels.

The Hint app allows you to track your portion sizes and keep your diet balanced, especially if you are monitoring carbs.

Brown Bread Benefits

Brown bread offers numerous health benefits, including improved digestion, better blood sugar control, and enhanced heart health due to its higher fiber content.

It is also a good source of essential nutrients like selenium and thiamine, which support thyroid function and energy metabolism.

Use the Hint Premium plan to consult with dietitians on how to incorporate brown bread into your daily meals for maximum health benefits.

Is Brown Bread good for weight loss?

Yes, brown bread can aid in weight loss when eaten with protein-rich sides and healthy fats. Its fiber and protein content help keep you full for longer, preventing overeating.

For weight loss, it’s essential to monitor portion sizes, and the Hint app can help you track your calories and macronutrients to stay on target.

Additionally, the Hint Pro subscription offers personalized meal plans to support your weight loss journey.

Is Brown bread good for diabetes?

While brown bread is higher in fiber and protein than white bread, it still has a relatively high glycemic index, which could lead to blood sugar spikes.

To reduce this effect, pair it with healthy fats, such as peanut butter, or high-protein foods like eggs.

For people managing diabetes, the Hint app offers a diabetic diet plan, and Hint Premium provides access to dietitian consultations to help manage blood glucose levels. 

Is Brown bread good for blood pressure?

One medium slice of brown bread contains 182 mg of sodium, about 10% of the recommended daily intake (2000 mg).

Consuming too much brown bread could raise sodium levels, so it's best to eat it in moderation if you have high blood pressure.

Track your sodium intake using the Hint app, which helps you make heart-healthy dietary choices.

Is Brown bread good for PCOS?

Brown bread is made from a mixture of whole wheat flour and refined flour, and its high glycemic index can worsen insulin resistance in individuals with PCOS.

It is best to limit consumption or pair brown bread with foods rich in healthy fats or protein to balance the glycemic response.

The Hint app offers personalized PCOS-friendly diet plans through Hint Pro to help manage symptoms. 

Is Brown bread good for the thyroid?

Brown bread is an excellent source of selenium, an essential nutrient for thyroid function. Including selenium-rich foods like brown bread can help prevent deficiencies and support thyroid health.

Pairing brown bread with healthy fats and protein-rich foods can further enhance its benefits.

With Hint Premium, you can receive expert guidance from dietitians to optimize your diet for thyroid health. 

Is Brown bread good for immunity?

As a good source of dietary fiber, brown bread helps promote gut health, which is closely linked to immune function.

Fiber-rich foods like brown bread support a healthy gut microbiome, improving overall immunity.

For more information on how to boost your immunity through nutrition, read our blog on the Hint app and access expert advice through Hint Premium.

Is Brown bread good for muscle gain?

Brown bread contains more protein than white bread, making it a good addition to a muscle-gain diet when paired with other protein-rich foods like eggs or chicken.

If you're working toward building muscle, the Hint app provides high-protein recipes and helps you track your daily intake to meet your fitness goals.

Is Brown bread good for weight gain?

Brown bread, being high in calories and protein, can contribute to weight gain when consumed in larger quantities.

For healthy weight gain, pair brown bread with protein-rich snacks or meals and engage in regular physical activity.

The Hint app offers personalized recipes and tracking tools to ensure you’re healthily gaining weight.

Is Brown bread good for fat loss?

Brown bread is high in calories and makes it difficult to lose body fat. Eating foods high in protein such as pulses, legumes, low-fat dairy products, and egg whites instead of brown bread helps in fat loss.

Brown bread alternatives

Here are the calorie values of some other types of medium-slice bread. Download the Hint app for more information on bread recipes, calories, and nutrition facts.

Popular Bread Recipes

There are many healthy and tasty ways to eat bread. Listed below are easy-to-prepare bread recipes with related calorie and nutrition information.

1. Bread omelette calories

A bread omelette prepared with two medium slices of toasted white bread and one egg omelette has a calorie value of  348 kcal. It contains 50% carbohydrates, 15% protein, and 35% fat. Eat bread omelette in moderation as it contains saturated fat and cholesterol.

2. Garlic bread calories

One medium slice (40 grams) of garlic bread has 150 kcal. It contains 28% carbohydrates, 8% protein, and 64% fat. More than 60% of calories in garlic bread are from fat. Eat garlic bread in moderation as it can lead to weight gain, bad breath, and acid reflux. 

The calories in garlic bread depend on its serving size or quantity in grams. Here is a table of how calories increase with quantity.

3. Peanut butter bread calories

Eating bread with peanut butter makes it a balanced meal as a snack or breakfast option. Two medium slices of toasted white bread with a tablespoon of peanut butter contain 328 kcal. 57% of the calories are from carbohydrates, 13% from protein, and 30% from fat. Eat peanut butter in moderation as it is high in calories.

4. Toasted bread calories

Toasted bread is a tastier alternative to brown bread. It is also much more crunchy than a slice of fresh bread. 

It is a common misconception that toasting reduces the number of calories in a slice. Whereas, during the process of toasting, the bread only loses some water or moisture within it and thereby weighs less. Such water loss does not change the calorie value of the bread and on the contrary, increases the calorie density (calories per gram) of the bread.

However, research suggests that toasting lowers the glycemic index of bread and this could help in better blood sugar control after eating toasted bread. For individuals with insulin resistance, prediabetes, and diabetes we recommend toasting the bread before eating it.

There are many varieties of bread that could be consumed after toasting. Listed below are the calorie values of various types of toasted bread. 

5. Brown bread sandwich calories

One slice of grilled vegetable brown bread sandwich has 56 kcal. It contains 46% carbohydrates, 16% protein, and 38% fat. Grilled vegetable sandwiches are an excellent source of beta-carotene and lutein.

The calories in a brown bread sandwich depend on its serving size or quantity in grams. Here is a table of how calories increase with quantity.

6. Bread jam calories

One medium slice (40 grams) of bread with jam has 134 kcal. It contains 75% carbohydrates, 14% protein, and 11% fat. Eat bread with jam in moderation as it is high in sugar and calories. Individuals with diabetes should avoid eating bread with jam as it could increase their blood sugar levels.

The calories and nutrition profile of bread with jam depends on the quantity and type of jam applied to the bread. Use the Hint app to track your calories for bread with different flavors of jam in any combination you prefer.

Final Thoughts

Brown bread, with its higher protein and fiber content, is a healthier alternative to white bread. It offers several health benefits, including better digestion, improved blood sugar control, and thyroid support.

However, moderation is key, especially if you're managing conditions like diabetes or high blood pressure.

The Hint app makes it easy to track your calories, nutrients, and portion sizes, ensuring you stay on top of your health goals.

For more personalized guidance, Hint Pro offers tailored diet plans, and Hint Premium provides access to expert dietitians to help you make the best dietary choices for your specific needs.