How Many Calories Are in Barbari? Your Guide to Persian Flatbread Nutrition

November 6, 2025 •

4 min read

According to Eat This Much, a 3-inch slice of Barbari flatbread contains approximately 150 calories, with the majority coming from carbohydrates. This calorie count is a general guideline, as the exact nutritional profile of barbari can vary widely depending on ingredients and portion size. Understanding how many calories are in barbari is the first step toward incorporating this delicious bread into a balanced diet.

Quick Summary

A typical slice of barbari bread contains around 150 calories, though precise nutritional values depend on the recipe and serving size. Macronutrient breakdown primarily consists of carbs, with low fat content. This comprehensive analysis details its nutritional facts and compares it to other popular flatbreads.

Key Points

Variable Calorie Count: The number of calories in barbari varies based on portion size, ingredients, and toppings, but a standard slice is around 150 kcal.
Carbohydrate-Dense: The majority of barbari's calories come from carbohydrates, providing energy.
Low in Fat: Traditional barbari recipes are typically low in fat, making it a good staple bread.
Comparison to Other Flatbreads: Barbari is comparable to lavash and naan in terms of caloric density, but is generally higher than thinner breads.
Homemade Barbari is Healthier: Baking at home allows control over ingredients, enabling higher fiber content through whole wheat flour and seeds.
Portion Control is Key: Enjoying barbari in moderation and pairing it with fresh, healthy ingredients is the best way to incorporate it into a balanced diet.

Barbari, also known as nan-e barbari, is a popular, thick Persian flatbread known for its crisp crust and light, airy texture. It is a staple of Iranian cuisine, often enjoyed with feta cheese and fresh herbs for breakfast. But for those watching their diet, the question remains: what is the nutritional value and how many calories are in barbari bread? The answer is not simple, as it depends heavily on preparation and serving size, but a general nutritional profile can be established from standard bakery-style loaves.

The Calorie Content of Barbari

While there is no single universal barbari recipe, nutritional estimates from several sources provide a good starting point. The calorie count in barbari bread is predominantly determined by its flour and sugar content. A typical 3-inch slice of barbari can contain around 150 calories. For a larger, full piece of bread, a user-submitted recipe indicates a single serving could be around 225 calories, highlighting the variance. These calories are primarily from carbohydrates, which serve as the body's main energy source.

Factors Influencing Calorie Count

Several factors can cause the calorie count to fluctuate, which is important for meal planning:

Serving Size: Barbari loaves are often long and thin. The size of a "slice" is not standardized, meaning calorie intake can differ significantly depending on how the bread is portioned.
Ingredients: Traditional recipes use simple flour, water, yeast, and a small amount of sugar. However, some variations might incorporate additional ingredients like olive oil, different types of flour (including whole wheat), or special toppings that can increase the calorie, fat, or fiber content.
Toppings: Many recipes call for a signature glaze, or "romal," brushed on top, which is typically a mixture of water, flour, and baking soda. This adds a negligible amount of calories. However, a generous sprinkling of seeds, such as sesame or nigella seeds, can add small amounts of fat and fiber.

A Barbari Nutritional Breakdown

Beyond calories, barbari bread offers a range of macronutrients, even if it is not considered a "health food" in the same vein as whole grains. A representative 3-inch slice might contain:

Carbohydrates: Approximately 31g, most of which are digestible carbs. This is the primary source of calories.
Protein: Around 5g, contributing a modest amount to your daily protein needs.
Fat: A very low amount, typically less than 1g.
Fiber: About 1g, which aids digestion.

Some recipes, especially those using a mix of whole wheat and bread flour, may have higher fiber content. Seeds like sesame and nigella also contribute to the overall nutritional profile, adding beneficial fats and minerals.

Barbari vs. Other Popular Flatbreads

When considering flatbreads, it's useful to see how barbari compares to other varieties in terms of nutrition. Keep in mind that serving sizes vary, so these comparisons are based on general estimations and typical store-bought versions. The numbers illustrate that barbari is on par with, or slightly higher in calories than, many popular flatbreads.


Flatbread	Estimated Calories	Primary Calorie Source	Notes
Barbari (1 slice)	~150 kcal	Carbohydrates	Thick and airy texture; calories can vary greatly by serving size.
Lavash (1 piece)	~234 kcal	Carbohydrates	Thin, soft Armenian flatbread used for wraps.
Naan (1 piece)	~262 kcal	Carbohydrates & Fats	Usually thicker and richer due to yogurt or butter in the dough.
Pita (1 medium)	~170 kcal	Carbohydrates	Features a characteristic pocket; often low in fat.

How to Enjoy Barbari in a Healthy Way

While barbari is not a low-calorie food, it can be part of a healthy and balanced diet when consumed in moderation. Here are a few tips for making it a healthier choice:

Control Portion Sizes: Being mindful of how much you eat is the most effective way to manage calorie intake. Cut the bread into smaller, reasonable servings.
Pair with Healthy Ingredients: Serve barbari with fresh vegetables, low-fat spreads like hummus or Greek yogurt, and high-protein options such as feta cheese to create a balanced meal.
Choose Whole Wheat Versions: If you bake your own barbari, use a mix of whole wheat and white flour to increase the fiber content. The Delicious Crescent offers a 'Healthy Persian Barbari Bread' recipe that incorporates flaxseed meal and wheat bran.
Bake at Home: Making your own barbari allows you complete control over the ingredients, including the amount of oil, sugar, and seeds used. This ensures you know exactly what is going into your bread.

Conclusion: Barbari as Part of a Balanced Diet

Barbari is a delicious and satisfying flatbread that can absolutely fit into a health-conscious diet. While a single, standardized calorie count is difficult to pin down, a general estimate of around 150 calories per slice is a good benchmark for a typical loaf. Its nutritional profile, primarily consisting of carbs with low fat and some protein, is comparable to other flatbreads.

By being mindful of portion sizes, pairing it with healthy accompaniments, and considering homemade or whole-wheat versions, you can continue to enjoy this traditional Persian bread without compromising your nutritional goals. Barbari is a wonderful food to be savored fresh, and a little goes a long way towards a filling and flavorful meal. For more insights on the nutritional benefits of similar grains, Healthline provides excellent resources, such as their guide on Naan bread.

How to Make Healthy Barbari

Add Whole Wheat Flour: Substitute a portion of the all-purpose flour with whole wheat flour to increase fiber content and nutrients.
Incorporate Seeds: Sprinkle the dough with omega-3 rich flaxseeds, as well as sesame and nigella seeds, for added fiber and minerals.
Control the Dough's Hydration: A high-hydration dough can result in a lighter, airier bread that is equally satisfying in smaller portions.
Reduce Sodium: When baking at home, you can control the salt content. Many commercial products contain high levels of sodium.
Use Healthy Pairings: Instead of butter or high-fat spreads, serve barbari with healthier options like hummus, avocado, or a light yogurt dip.

Frequently Asked Questions

A standard serving size for barbari is not universally defined, as loaves can be very large. Many nutritional estimates are based on a smaller slice, such as a 3-inch section, which contains about 150 calories. A larger piece could be 225 calories or more, so it is important to portion accordingly.

Barbari can be part of a weight loss diet when consumed in moderation. It is low in fat but high in carbohydrates. Pairing a small portion with high-fiber, low-calorie foods like vegetables or lean proteins is an effective strategy.

A typical slice of barbari is estimated to have around 150 calories, while a piece of naan is often higher, at approximately 262 calories. This difference is largely due to naan's ingredients, which often include richer components like yogurt or butter.

Yes, you can easily make a healthier version by incorporating whole wheat flour, adding fiber-rich seeds like flax and sesame, and controlling the amount of added fat. Many recipes are available online that focus on making barbari more nutritious.

The primary nutrients in barbari are carbohydrates. It also contains modest amounts of protein and fiber, along with trace minerals, especially when seeds are added to the recipe.

The sodium content in barbari varies. Commercial bakery versions can be higher in sodium, but when made at home, you have complete control over the amount of salt used. Some mini barbari breads are listed with 180mg of sodium per serving.

To create a balanced meal, serve barbari with lean proteins like chicken kebabs, low-fat spreads such as hummus or a yogurt dip, and fresh vegetables or herbs. This helps balance the carbohydrates with fiber, protein, and other nutrients.