Brown Bread Calories, Nutrition, and Health Benefits

August 19, 2022
Brown Bread Calories, Nutrition, and Health Benefits

TLDR

  • One medium slice of brown bread has 101 kcal.
  • Calories in brown bread depend on serving size and recipe. 
  • Brown bread contains more protein and fiber than white bread.
  • Eat brown bread with protein-rich sides and healthy fats for a balanced meal.

How Many Calories Are In One Brown Bread?

One medium slice or medium piece (40 grams) of brown bread has 101 kcal. Calories in a 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.

Brown Bread 
Serving Size (in grams)
Calories (kcal)
1 Brown Bread2 Brown Bread3 Brown Bread4 Brown Bread
Small slice (30 grams)76151227302
Medium slice (40 grams)101202302403
Large slice (50 grams)126252378504

Brown Bread Nutrition Facts

Brown bread contains 68% carbohydrates, 20% protein, and 12% fat. It is a good source of thiamine, niacin, and an excellent source of selenium. Brown bread contains more protein and fiber than white bread. It helps in digestion and controls blood sugar levels.

Download the Hint app to track your calories and nutrients for brown bread.

Is Brown Bread good for weight loss?

Brown bread is a good source of dietary fiber and protein. Eating brown bread along with healthy fats and high protein foods helps in weight loss.  

 To learn more read our blogs on eating more protein and fiber for weight loss. 

Is Brown bread good for diabetes?

Even though brown bread has more protein and fiber than white bread. The glycemic index of brown bread is high and could lead to a spike in blood sugar levels. Individuals with diabetes should avoid brown bread if possible. And only consume brown bread along with healthy fats such as peanut butter, and egg omelettes to prevent spikes in blood sugar.

If you are diabetic, you can subscribe to the Indian diabetic diet instant plan and control your blood glucose levels. 

Is Brown bread good for blood pressure?

One medium slice of brown bread contains nearly 10% (182 mg) of the recommended daily allowance (2000 mg) of sodium. Eating more than one medium slice of brown bread is not healthy for patients suffering from high blood pressure.

Is Brown bread good for PCOS?

Brown bread is made from a mixture of whole wheat flour and refined flour. And the high glycemic index of brown bread could worsen insulin resistance in individuals with PCOS.  So eating Brown bread is not good for PCOS. 

To learn more about the PCOS diet and treatment, read our blog.

Is Brown bread good for thyroid?

Brown bread is an excellent source of selenium. Eating such selenium-rich food prevents selenium deficiency and helps improve thyroid function. We recommend patients suffering from hypothyroidism eat brown bread along with healthy fats and other protein-rich foods.

Our clinical dietitians are experts in the management of thyroid disorders. Here is the story of we helped Priyanka follow a healthy lifestyle and get rid of her thyroid medication.

Is Brown bread good for immunity?

Brown bread is a good source of dietary fiber. Eating high-fiber food improves gut health and is critical for proper immune function.  

To know more about which nutrients effectively boost immunity, read our blog on supporting your immunity through nutrition

Is Brown bread good for muscle gain?

Brown bread contains more protein than white bread. If consumed with other high protein foods it could contribute to muscle gain. To improve muscle gain include protein-rich foods in your diet. Download the HINT app and go to the recipe section to check for high-protein recipes.

Is Brown bread good for weight gain?

Brown bread is high in calories and could directly contribute to weight gain. However, for healthy weight gain, we recommend eating high-protein foods and adequate physical activity. 

For more protein-rich snacks that could be consumed instead of Brown bread, you can check the recipes section of the HINT app). 

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.

There are many healthy and tasty ways to eat bread. Listed below are the top 5 easy-to-prepare bread recipes with related calorie and nutrition information.

One medium slice (40 grams) of bread with jam has 134 kcal. It contains 75% carbohydrates, 14% protein, and 11% fat.  Use the hint app to track your calories.

1. Bread jam

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.

One medium slice (40 grams) of garlic bread has 150 kcal. It contains 28% carbohydrates, 8% protein, and 64% fat. Use the hint app to track your calories.

2. Garlic bread

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. 

One medium slice (40 grams) of toasted white bread has 116 kcal. It contains 75% carbohydrates, 12% protein, and 12% fat. Use the hint app to track your calories.

3. Toasted bread

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. 

Different Types of Toasted BreadCalories (kcal) in 1 Medium Slice (40 grams)
High fiber white toasted bread103
Whole grain white toasted bread104
Gluten free toasted bread109
High fiber fruit and nuts toasted bread109
Toasted high fiber multigrain bread110
Whole wheat toasted bread111
Toasted rye bread113
Toasted soy bread115
Toasted multigrain bread116
Toasted white bread116
Toasted cinnamon bread116
Toasted oatmeal bread118
Toasted oat bran bread118
Toasted pita bread119
Toasted raisin bread119
Toasted barley bread120
Whole wheat toasted pita bread122

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. Use the hint app to track your calories.

4. Bread omelette

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.

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% are from fat. Use the hint app to track your calories.

5. Bread with peanut butter

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% are from fat. Eat peanut butter in moderation as it is high in calories.

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.

Brown Bread AlternativesCalories (kcal) in 1 Medium Slice Piece (40 grams)
High fiber bread94
Whole grain white bread95
Gluten free bread99
High fiber multigrain bread100
High fiber fruit and nuts bread100
Cinnamon bread101
Rye bread103
Soy bread104
Multigrain bread106
White bread106
Oats bread107
Pita bread108
Raisin bread108
Barley bread109
Whole wheat pita bread111
Oat bran bread119