How many calories are in a small white cob?

December 19, 2025 •

4 min read

A typical 100g serving of white bread contains around 266 calories, with the total count for a single cob varying based on its specific weight and composition. A 'small' cob often weighs less than 100g, making it a lower-calorie choice than a full-sized loaf but still a significant source of carbohydrates.

Quick Summary

The calorie content of a small white cob is typically between 150 and 200 calories, influenced by its exact size and ingredients. Its nutritional profile is primarily high in carbohydrates with minimal fat. While less fibrous than wholemeal alternatives, it can still fit into a balanced dietary plan with mindful consumption and healthy pairings.

Key Points

Calorie Estimate: A small white cob contains approximately 150 to 200 calories, varying by size and recipe.
Weight Dependency: The calorie count is directly proportional to the cob's weight; a 75g cob will have fewer calories than a 100g one.
High Carbohydrate Content: White cobs are primarily a source of carbohydrates, providing quick energy with a high glycemic index.
Lower Fibre: Compared to wholemeal versions, white cobs are low in fibre, which offers less benefit for digestion and satiety.
Healthier Alternatives: Choosing wholemeal bread, controlling portion size, and selecting low-fat fillings are effective ways to reduce overall calorie intake.
Variable Nutrition: The specific nutrient content can change based on the ingredients used by the bakery, such as added oils or sugars.
Mindful Pairing: Pairing a white cob with lean protein and vegetables can balance the meal and increase nutritional value.

Estimating the Calories in a Small White Cob

Estimating the exact calorie count for a "small white cob" can be challenging because size and specific recipes vary widely among bakeries and grocery stores. However, we can establish a reliable estimate based on industry standards and typical weights. The key factor is the weight of the cob itself, as the average calorie density per 100 grams is fairly consistent for white bread.

According to data from various sources, the calorie count for white bread is approximately 223 to 266 calories per 100 grams. A cob labelled as 'small' typically weighs somewhere between 60g and 80g. Using a midpoint of 75g for our estimate, we can calculate a range:

Low Estimate (based on 223 kcal/100g): $(75g / 100g) * 223 kcal \approx 167 kcal$
High Estimate (based on 266 kcal/100g): $(75g / 100g) * 266 kcal \approx 199.5 kcal$

This suggests that a standard small white cob will likely contain between 167 and 200 calories, excluding any added spreads or fillings.

Nutritional Profile of a White Cob

Beyond just calories, it's helpful to understand the broader nutritional makeup of a white cob. Based on average white bread data, here is a typical breakdown for a 100g portion:

Macronutrient Breakdown

Carbohydrates: White bread is primarily a source of carbohydrates, with typical values ranging from 46g to 53g per 100g. These are a quick source of energy, but the refined nature of white flour means they can cause blood sugar to spike.
Protein: A moderate amount of protein is present, usually around 8g to 9g per 100g. This helps with muscle repair and satiety.
Fat: White cobs are low in fat, typically containing 1g to 3g per 100g. The fat content largely depends on the recipe and any added ingredients.
Fibre: Unfortunately, white cobs are low in dietary fibre, as the bran and germ are removed during the refining process. Figures range from 2g to 2.7g per 100g.

Micronutrients

While less nutritious than wholemeal options, white cobs can still provide some essential micronutrients, especially if fortified. These may include B vitamins (like folate) and minerals such as iron, selenium, and manganese.

What Affects the Calorie Count?

Several factors contribute to the calorie and nutritional variations in bread products:

Size and Weight: The most obvious factor. A larger cob will always have more calories. Checking the weight if available is the most accurate method.
Ingredients and Recipe: Artisan or specialty cobs might use different flours or add ingredients like oil, sugar, or seeds, which can alter the calorie and macronutrient profile. Higher fat or sugar content increases calories.
Toppings and Fillings: What you put on the cob can dramatically increase the calorie count. For example, a generous amount of butter or cheese can easily double the total calories of your meal.

White Cob vs. Other Breads: A Nutritional Comparison

To put the small white cob's nutritional value into perspective, here is a comparison with a few other common bread types.


Bread Type	Serving Size	Calories (approx.)	Carbs (approx.)	Fiber (approx.)	Protein (approx.)
Small White Cob	75g	167-200 kcal	35-40g	1.5-2g	6-7g
Wholemeal Cob	75g	160-180 kcal	30-35g	5-7g	7-8g
Standard White Slice	38g	83 kcal	15-20g	1g	3g
Standard Brown Slice	38g	79 kcal	15-20g	1.5-2g	3g

Note: Wholemeal cobs are often slightly lower in calories per gram and significantly higher in fibre.

Tips for Choosing a Healthier Cob

If you are aiming for healthier options, here are some tips to keep in mind:

Prioritise Wholemeal: Opt for wholemeal or brown cobs, as their higher fibre content promotes better digestive health and prolonged feelings of fullness.
Mind Your Portions: Use a small white cob as a single serving rather than part of a larger meal. Consider open-faced sandwiches to reduce your bread intake.
Choose Healthy Toppings: Instead of high-fat spreads like butter, opt for lean protein fillings, vegetables, or a small amount of avocado. A splash of olive oil can add flavour with healthier fats.

Conclusion

In summary, a small white cob typically contains between 150 and 200 calories, with the precise amount hinging on its size and recipe. Its primary contribution is carbohydrates for energy, though it offers less fibre and fewer nutrients than its wholemeal counterpart. For those monitoring calorie intake, a small cob can be a manageable part of a diet when paired with low-calorie, nutrient-dense fillings and consumed in moderation. The choice between white and brown bread often depends on specific health goals, but being aware of the nutritional trade-offs allows for more informed dietary decisions. Understanding these differences, as highlighted in health resources, can guide better eating habits.

Frequently Asked Questions

A small white cob typically contains 150-200 calories, which is equivalent to roughly two to three standard slices of white bread (around 77-83 calories per slice).

A wholemeal cob typically has a similar or slightly lower calorie count per gram than a white cob, but it offers significantly more fibre and nutrients, making it a more satiating and healthier option.

Toasting a white cob does not change its calorie content. The cooking process can remove some moisture, making it seem lighter, but the caloric energy remains the same.

A white cob is a specific type of round, crusty bread loaf, whereas 'white bread roll' is a more general term for smaller, individual portions of bread. The nutritional content, including calories, would be very similar for the same weight.

Yes, a small white cob can be part of a weight loss diet in moderation. The key is to be mindful of your overall calorie intake and to pair it with healthy, low-calorie fillings like lean protein and vegetables instead of high-fat spreads.

To keep calories low, opt for fillings like grilled chicken breast, tuna in water, scrambled eggs, or a variety of fresh vegetables and salad greens. Avoid excessive amounts of mayonnaise, cheese, or processed meats.

Calorie counts can vary due to differences in ingredients, processing methods, and fortification. For instance, some white breads might have slightly more added sugar or fat depending on the recipe, which affects the final energy value.