What Type of Bread Has the Least Amount of Calories?

According to nutrition experts, a thin slice of sprouted grain bread or specialized keto bread can have as few as 35-60 calories, making them some of the best contenders for what type of bread has the least amount of calories. The key is to prioritize nutrient-dense, high-fiber options and always compare nutritional labels before purchasing.

Quick Summary

This guide compares different bread types, revealing the varieties with the lowest calorie counts and discussing how factors like ingredient choice and slice thickness affect nutritional value. It includes a comparison table of popular options.

Key Points

• Thin-sliced breads are the simplest low-calorie choice: Options like thin-sliced whole wheat reduce calories per serving by simply cutting thinner slices, making portion control easy.

• Specialized keto breads offer the absolute lowest calories: Using alternative flours like almond or coconut, these breads can be as low as 30-45 calories per slice, though ingredients vary.

• Sprouted grain bread is nutrient-dense and filling: Brands like Ezekiel are low in calories but high in fiber and protein, which aids in satiety.

• 100% whole-grain rye is a high-fiber, low-calorie contender: Dense and satisfying, sprouted rye bread offers a low calorie count and helps you feel full longer due to its fiber content.

• Read nutrition labels carefully, focusing on fiber and sugar: Don't rely on marketing alone; check for low added sugars and aim for at least 2-3 grams of fiber per slice.

• Consider the serving size and ingredients list: The thickness of a slice or the presence of simple, whole ingredients can significantly affect the overall healthiness and calorie count of your bread.

Low-Calorie Bread: A Comparative Guide

When focusing on health or weight management, understanding which foods offer the most nutritional value for the fewest calories is essential. The bread aisle can be a minefield of options, from dense whole-grain loaves to airy white slices. While no single bread is universally the "lowest" in calories, certain types consistently rank at the bottom of the scale when comparing nutritional information by slice or weight.

The Lowest Calorie Options

For those seeking the absolute lowest calorie count, there are two primary categories to consider: thinly sliced varieties and specialized low-carb or keto breads.

• Thinly Sliced Breads: Many brands now offer a "thin-sliced" version of their standard loaves, such as Pepperidge Farm Thin Sliced or Dave's Killer Bread Thin-Sliced Powerseed. By simply reducing the size and thickness of each slice, manufacturers effectively lower the calorie count to around 60-70 calories per slice, making it easier to manage overall intake without giving up sandwiches or toast.

• Keto and Low-Carb Breads: These breads are specifically formulated to reduce carbohydrates and calories, often by using alternative flours like almond or coconut flour, or by incorporating modified wheat starch and fibers. Brands like Carbonaut or Sam's Choice Keto Friendly Bread can offer slices with as little as 30-35 calories, though ingredients and taste vary significantly.

Other Healthy Low-Calorie Breads

Beyond the thinnest and most specialized options, several nutritious choices are also relatively low in calories and provide additional health benefits.

• Sprouted Grain Bread: Made from whole grains that have begun to sprout, this bread contains more available nutrients and fiber. Brands like Ezekiel 4:9 offer a dense, satisfying slice with about 80 calories and a significant boost of protein and fiber. Sprouting also breaks down some starches, contributing to a lower impact on blood sugar.

• Whole Rye Bread: A dense and hearty option, traditional 100% whole-grain rye bread can be a great low-calorie choice. It is higher in fiber than most wheat bread, which helps you feel full longer. A typical slice of sprouted rye can have around 60 calories, making it a very filling and low-calorie option.

• Whole Wheat English Muffins: While not a loaf, these can be a smart, low-calorie choice for toast or mini-pizzas. A typical whole-wheat muffin half can be around 60-70 calories, offering a good portion size with plenty of fiber.

Comparing Popular Bread Types by Nutrition

It is important to look beyond just the marketing and check the actual nutrition label. The table below compares the nutritional information of various common bread types (values are approximate per slice and can vary by brand).

Bread Type	Approx. Calories per Slice	Approx. Fiber per Slice	Notes
Thinly Sliced Whole Wheat	60-70	2-3g	Excellent for portion control; higher fiber than standard white.
Specialized Keto Bread	30-45	4-6g	Uses alternative flours, very low carb; check ingredients.
Sprouted Grain (e.g., Ezekiel)	80	3g	Nutrient-dense, high protein; found frozen/refrigerated.
Pumpernickel Bread (homemade)	50-60	1-2g	Dense, satisfying flavor; homemade slices are often thinner.
100% Whole Rye	60-80	2-3g	High fiber, filling; ensures label specifies '100% whole rye'.
Standard Whole Wheat	70-110	2-3g	Generally healthier and more filling than white, but higher calorie than thin-sliced.
Standard White Bread	70-90	<1g	Refined grains, low in fiber, less filling.

What to Look For on a Nutrition Label

Choosing the right bread involves more than just glancing at the calorie count. Consider these factors when reading the label:

1. Fiber Content: A high-fiber bread helps you feel fuller for longer, which can prevent overeating and aid in weight management. Look for 2 or more grams of fiber per slice.
2. Added Sugars: Some breads, even whole-grain ones, contain surprisingly high amounts of added sugar. Aim for options with less than 2 grams per slice.
3. Serving Size: The slice size can vary dramatically between brands. Always check the serving size to make sure you are comparing similar quantities.
4. First Ingredient: The first ingredient listed on the package indicates the primary ingredient by weight. Look for "100% whole wheat" or "sprouted whole grains" rather than just "wheat flour," which can still be highly refined.
5. Ingredient List Length: Generally, a shorter, simpler ingredient list indicates a less processed product. Avoid breads with long lists of chemical-sounding additives.

Conclusion: Making the Right Choice for Your Goals

While specialized keto breads and thinly sliced whole-wheat loaves offer the lowest calorie counts, the best choice depends on your individual nutritional needs and preferences. Sprouted grain and 100% whole rye are nutrient-dense alternatives that are also relatively low in calories and high in fiber. By comparing nutrition labels and considering the ingredients, you can make an informed decision that supports your health goals without eliminating bread from your diet entirely. For personalized dietary advice, consulting a registered dietitian is recommended. You can find accredited experts through organizations like the Academy of Nutrition and Dietetics.

Frequently Asked Questions

What is the lowest calorie bread you can buy?

Specialized keto-friendly or low-carb breads typically have the lowest calorie counts, sometimes as low as 30-45 calories per slice. Thin-sliced whole-wheat breads are also a very low-calorie option, usually in the 60-70 calorie range.

Are thin-sliced breads really lower in calories?

Yes, thin-sliced breads are lower in calories because the slices are smaller and thinner than standard bread slices. This helps with portion control and reduces overall calorie intake.

Is Ezekiel bread low in calories?

Ezekiel bread is relatively low in calories compared to many conventional options, with one slice typically containing around 80 calories. It is also high in fiber and protein, making it very filling.

Does the type of flour affect calorie count?

Yes, different flours have different caloric densities. Breads made with highly refined white flour tend to be less nutritious and can have a different caloric impact than those made from whole-grain flours or alternative flours like almond flour.

How does fiber help reduce the calorie impact of bread?

High-fiber bread slows down digestion and the absorption of carbohydrates. This helps stabilize blood sugar levels and promotes a feeling of fullness, which can prevent you from overeating and managing your overall calorie intake.

Are low-carb breads a healthy choice for weight loss?

While low-carb breads are low in calories, their healthfulness depends on the ingredients. Look for options made with whole, natural ingredients rather than a high number of additives or processed fibers.

Is brown bread always healthier and lower in calories than white bread?

Not necessarily. Some manufacturers add coloring to white bread to make it appear brown. Always check the ingredients list to ensure "100% whole wheat" is the first ingredient. While brown bread is typically more nutritious, the calorie difference per slice is often small.