Unpacking the Calorie Count: Why is gluten-free bread so high in calories?

October 22, 2025 •

5 min read

According to a 2025 study, some gluten-free flours contain more fat and less fiber than their wheat counterparts, often resulting in a higher overall calorie count. For many consumers, the question of why is gluten-free bread so high in calories? remains a confusing puzzle, but the answer lies in its unique ingredient composition.

Quick Summary

The higher calorie content in many gluten-free breads stems from the ingredient swaps used to replace wheat. Manufacturers often rely on starchy, refined flours, additional fats, and sugars to mimic gluten's structure and flavor, increasing total calories.

Key Points

Refined Flours: Gluten-free bread uses calorie-dense starches like rice, tapioca, and potato flour instead of wheat, increasing the carbohydrate load.
Added Fats and Sugars: To compensate for gluten's structural and flavor-imparting role, manufacturers add extra fats and sugars, significantly raising the calorie count.
Textural Additives: Binders like xanthan gum are used to replicate gluten's binding, often used in recipes that also include higher-calorie starches and fats.
Lower Fiber Content: Many commercial gluten-free breads are low in fiber, which means they are less filling and more calorically dense than their whole wheat counterparts.
Misconceptions vs. Reality: The "gluten-free" label doesn't automatically mean "healthy" or "low-calorie"; the nutritional value depends entirely on the ingredients used in production.
Check Ingredients: To find healthier options, look for brands that prioritize whole-grain, high-fiber gluten-free flours like buckwheat, amaranth, and quinoa.

For individuals with celiac disease or gluten sensitivities, gluten-free bread is a necessary dietary staple. For others, it's a wellness choice, often under the misconception that 'gluten-free' equals 'healthier' or 'lower calorie'. However, a quick check of the nutrition label often reveals a calorie count that is surprisingly high, sometimes even exceeding traditional wheat bread. The reasons for this discrepancy are complex, rooted in the ingredients and baking science required to produce a palatable product without gluten.

The Substitution of High-Calorie Starches

Gluten provides the structure, elasticity, and texture in traditional bread, acting as a binder that traps air and helps the bread rise. In its absence, bakers must turn to a combination of gluten-free flours and starches to achieve a comparable result. These substitutes are a primary driver of the increased calorie count.

Unlike whole wheat flour, which contains more fiber, common gluten-free alternatives are often lower in protein and higher in carbohydrates, particularly refined starches.

Rice Flour: A common base for many gluten-free flour blends, rice flour is high in starch and, therefore, carbohydrates and calories.
Tapioca Starch: Derived from the cassava root, tapioca starch is a powerful thickening agent but adds a significant amount of starchy calories without much fiber.
Potato Starch: Another popular choice for creating a light texture, potato starch is another calorie-dense carbohydrate source.
Corn Starch: Often used in combination with other flours, corn starch also contributes a high number of calories from pure carbohydrates.

These ingredients provide the desired crumb and moisture but lack the nutritional density and fiber of whole wheat, making the resulting product less satiating and more calorie-concentrated by weight.

The Necessary Addition of Fats and Sugars

To compensate for the lack of gluten's binding properties and to improve the flavor profile, manufacturers frequently add extra fats and sugars to gluten-free bread recipes.

Added Fats: Because gluten-free flours can produce a drier, more crumbly texture, vegetable oils, margarine, or shortening are often used to add moisture and improve mouthfeel. These fats, whether unsaturated like sunflower oil or saturated like palm oil, are calorie-dense, packing 9 calories per gram. For example, a 2025 study found that gluten-free breads often contained almost twice as much fat as gluten-containing breads due to added ingredients.
Added Sugars: Sweeteners like sugar, syrups, or honey are sometimes included to enhance the flavor and aid in browning, both of which are affected by the flour substitutes. While a relatively small amount is used, it adds extra calories with little nutritional value.

Binders and Hydrocolloids

Beyond fats and sugars, a host of ingredients known as hydrocolloids and binders are employed to replicate the function of gluten. These are essential for creating a dough that holds together and a final product that doesn't fall apart.

Xanthan Gum: This common ingredient acts as a stabilizer and thickener, providing the elasticity that gluten would normally contribute. While xanthan gum itself contains fiber and very few calories per serving, its inclusion is often paired with other high-starch, high-fat ingredients to achieve the desired bread texture.
Psyllium Husk: This fiber-rich binder is used to improve the dough's structure and moisture retention. Some recipes use it to increase the final product's fiber content, but this doesn't always offset the other high-calorie components.
Stabilizers and Emulsifiers: Ingredients like modified cellulose or mono- and diglycerides are frequently added to extend shelf life and improve texture.

Gluten-Free vs. Wheat Bread: A Comparison

To understand the caloric difference, let's look at the average nutritional profile of a standard slice of white gluten-free bread compared to a traditional whole wheat bread slice.


Nutritional Aspect	Gluten-Free Bread (approx.)	Whole Wheat Bread (approx.)	Explanation of Difference
Calories	80-120 kcal	70-90 kcal	Higher due to refined starches, added fats, and sugars.
Carbohydrates	14-16 g	12-14 g	Higher carbohydrate content from starchy flours like rice and tapioca.
Fat	2-3 g	1-2 g	Often higher due to added oils or shortenings to improve texture and moisture.
Protein	1-2 g	3-4 g	Lower protein content due to substitution of protein-rich wheat flour.
Fiber	1-2 g	2-3 g	Many commercial GF breads are made with low-fiber starches, though some brands add fiber.

Note: Nutritional values can vary significantly by brand and recipe.

How to Choose Healthier Gluten-Free Options

While processed, starchy gluten-free bread can be high in calories and low in nutrients, not all options are created equal. You can make more nutritious choices by knowing what to look for.

Tips for selecting a healthier gluten-free bread:

Read the Ingredients List: Prioritize brands that use naturally higher-fiber, whole-grain gluten-free flours like buckwheat, amaranth, quinoa, or chickpea. These options are more nutritionally dense and filling.
Beware of Refined Starches: The first few ingredients listed are the most prevalent. If a bread lists rice starch, corn starch, or tapioca starch first, it's likely higher in calories from refined carbs.
Check the Fiber Content: Look for brands that intentionally fortify their bread with extra fiber, such as psyllium husk or other vegetable fibers. A higher fiber content will help you feel fuller for longer.
Compare Nutrition Labels: Always compare the calorie, fat, and sugar content per slice across different brands before making a purchase. Some artisanal or homemade versions can be lower in calories and higher in nutrients.
Consider Making Your Own: For ultimate control over ingredients, try baking your own. This allows you to use healthier flour blends and avoid excessive fats and sugars. The Loopy Whisk offers a popular artisan-style recipe that focuses on creating a great texture with wholesome ingredients.

Conclusion

The perception that gluten-free bread is inherently healthier or lower in calories is a myth for many commercial products. The reality is that the absence of gluten requires a specific blend of alternative flours, starches, fats, and sugars to create a desirable product, and these ingredients often increase the overall caloric density. By becoming a more informed consumer and scrutinizing nutrition labels, you can choose more nutritious options that don't come with a hidden calorie cost. Ultimately, for those who need to avoid gluten, focusing on whole, naturally gluten-free foods like fruits, vegetables, nuts, and legumes remains the most straightforward path to a healthy diet.

Visit The Loopy Whisk for a great gluten-free bread recipe

Frequently Asked Questions

No, not always. The calorie content varies significantly by brand and ingredients. While many commercial options are higher in calories due to starches and added fats, some whole-grain or homemade versions can have a similar or even lower calorie count.

The main culprits are refined, high-starch flours like rice flour, tapioca starch, and potato starch. Manufacturers also add extra fats (like vegetable oils) and sugars to improve flavor and texture, which significantly boosts the calorie total.

The absence of gluten does not directly add calories. Instead, the high calorie count is a result of the replacement ingredients used to mimic the texture, structure, and flavor that gluten would provide in traditional bread.

Look for brands that use whole-grain gluten-free flours like amaranth, buckwheat, or quinoa. Check the ingredient list to ensure refined starches are not the first ingredients, and compare nutrition labels to find options with higher fiber and lower fat content.

No. Many naturally gluten-free foods like fruits, vegetables, nuts, and legumes are very healthy and often lower in calories than their gluten-containing processed counterparts. It is primarily the highly processed, commercial baked goods that tend to have elevated calorie counts.

Many commercial gluten-free breads made with refined starches have a lower fiber content than whole wheat bread. While some brands add fiber, many lack the natural fiber found in whole grains, contributing to a higher caloric density and less satiety.

Not necessarily. Switching to a gluten-free diet can lead to weight gain if you replace gluten-containing foods with high-calorie, processed gluten-free products. For weight loss, focusing on whole, unprocessed foods is key, regardless of gluten content.