Brown bread is bread made using whole wheat flour, olive oil, and sometimes molasses or coffee. The flour is moistened, kneaded, fermented, and baked to create it. People worldwide use brown bread to make sandwiches, toasts, hot dogs, or buns. It can be toasted, grilled, or stuffed with vegetables, dips, cheese, salami, or herbs. Ever wondered how many calories are in brown bread? Here's all you need to know.
Brown Bread Calories
One slice of brown bread (29 gm) has 77 calories. It is rich in B vitamins, Vitamin K, and Vitamin A. It also has essential minerals like calcium, phosphorus, zinc, iron, and magnesium, as shown in the calorie chart below.
1 brown bread calories provide 4% of the total calorie requirement of the body (as per standard adult diet with 2000 calories).
Brown Bread Nutrition
As per US company Syndigo, the calories in a slice of brown bread comprise the following nutriotion-
How Long Would It Take to Burn Off 77 Kcal?
As per Syndigo, the time to burn 77 kilocalories will depend on your weight and the time you work out for. Assuming an individual weighing 64 kgs, then to burn 77 kcals, they will have to
- Walk at 3 mph for 20 minutes
- Run at around 6 mph for 7 minutes
- Bicycle at 10 mph for 11 minutes
Is It Healthy to Eat Brown Bread?
Yes, brown bread is healthy as it comprises whole wheat grains. Moreover, these grains are not processed to remove wheat bran, making the bread nutritious and rich in fibre content.
- Whole wheat flour is rich in calcium and phosphorus that maintain bone health.
- It also has other essential minerals like zinc and magnesium, controlling blood sugar.
- Besides this, it is also considered a food with a low glycemic index. This means it does not increase sugar levels. It is best for people with diabetes.
- Brown bread has niacin that improves brain health and its functioning.
- Vitamin B9, vitamin B2, and iron are present in brown bread, enhancing the formation of red blood cells and preventing anaemia.
- It provides instant energy and keeps the body active throughout the day.
- The olive oil present in the brown bread has antioxidants and is good for heart health.
- It reduces the increased risk of hypertension, high cholesterol, obesity and stroke.
- It has natural laxatives, so it helps in regulating bowel movement. It helps people with constipation and hemorrhoids (piles).
Is Brown Bread Good for Weight Loss?
Yes, brown bread nutrition is good for weight loss as it is low in calories. Also, it is high in fibre, minerals, vitamins, and other natural nutrients, making it perfect for a weight loss regime.
Furthermore, as per a study, if people on a whole grain diet ate whole wheat bread, they lost more belly fat than people on a refined grain diet, including white bread and white rice.
It has high fibre content, so it can keep your stomach full for a long time and curb food cravings. It also regulates gut health and maintains bowel movements. It is low in fat and has high protein. The carbs in brown bread are complex carbs. So, it is the best supplement for people on a strict diet.
But again, overeating can lead to weight gain. So it should be consumed only by taking the daily calorie intake into account.
Also Read: Calories in Paneer & Nutrition Facts - Research Backed
Can I Eat Brown Bread Daily?
Yes, you can have brown bread daily, either for breakfast or as a midday snack. It is highly nutritious and healthy. As per the 2015 dietary guidelines for Americans, everyone above the age of 9 should take at least 3 servings of whole grains every day.
So, depending on your total calorie intake in a day, you can consume 4-7 slices of brown bread every day.
As per a study, the whole grain diet that includes 100% wheat-made brown bread is associated with a reduced risk of heart diseases. It also helps in achieving optimal health. Therefore, everyone should include brown bread in their diet.
Also Read: Calories in 1 Glass of Milk, Nutrition, Weight Loss - Bodywise
Conclusion
Brown bread is healthy and nutritious so that you can eat it daily. One slice of brown bread has 77 kilocalories, low fats, high protein and carbs. It suits diabetic people and those on a strict diet. It would help you in losing weight, reducing cholesterol, and the risk of heart diseases. In addition, it packs a lot of vitamins, minerals, and essential nutrients into your diet.
References
- Marc P. McRae, March 2017; Health Benefits of Dietary Whole Grains: An Umbrella Review of Meta-analyses - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5310957/
- Yosuke Kikuchi, Satomi Nozaki, September 2018; Effects of Whole Grain Wheat Bread on Visceral Fat Obesity in Japanese Subjects: A Randomized Double-Blind Study - https://pubmed.ncbi.nlm.nih.gov/29671172/
