The Mexican sweet bread known as concha is a popular bakery item in Mexico and Mexican-American communities. With its sweet taste and soft, airy texture, it’s no wonder concha is such a beloved breakfast and snack food. But like many delicious baked goods, concha can be high in calories. So how many calories are actually in a concha?
What is Concha?
Concha is a type of pan dulce, or Mexican sweet bread, that gets its name from its shape – a concha shell. It has a distinctive shape with a sugary sugar shell topping that cracks when you bite into it, giving way to a soft, slightly sweet bread interior. Conchas come in different sizes, but a standard individual concha weighs around 50-60 grams.
There are two main types of concha:
- Concha blanca – Made with plain white bread dough topped with white sugar shell
- Concha amarilla – Made with bread dough containing butter and eggs, topped with brown sugar shell
Both varieties of concha deliver that crunchy-then-soft texture people love. Concha amarilla tends to be richer and more flavorful thanks to the egg and butter enriched dough. It also has a lovely golden brown color from the piloncillo sugar topping.
Calories in Concha
The number of calories in a concha depends on the specific size and can range quite a bit. According to the USDA, one regular 2-ounce (56g) concha contains approximately:
- Calories: 200
- Total fat: 7g
- Saturated fat: 2.5g
- Trans fat: 0g
- Sodium: 170mg
- Total carbs: 30g
- Dietary fiber: 1g
- Sugars: 12g
- Protein: 4g
So a typical 2-ounce concha contains around 200 calories. Conchas can range in size though, so the calorie count may be lower or higher.
Here are some estimates for calorie counts of different size conchas:
- 1 ounce (28g) concha: Around 100 calories
- 1.5 ounce (42g) concha: Around 150 calories
- 2 ounce (56g) concha: Around 200 calories
- 2.5 ounce (70g) concha: Around 250 calories
- 3 ounce (85g) concha: Around 300 calories
As you can see, the more a concha weighs, the more calories it contains. A smaller 1-1.5 ounce concha makes for a lighter snack of 100-150 calories. But larger conchas tip into the 200+ calorie range.
Concha Nutrition
Beyond just calories, let’s look at some of the key nutrients found in concha:
Carbohydrates
One regular 2-ounce concha contains about 30g total carbohydrates. This carbohydrate count breaks down into:
- 1g dietary fiber
- 12g sugars
- 17g added sugars
The majority of carbohydrates in concha comes from added sugars. The sugar shell topping contributes sucrose, while the dough itself contains refined wheat flour.
Fat
One 2-ounce concha contains 7g of fat, including 2.5g saturated fat. The type of fat depends on the recipe:
- Concha blanca – Lower in fat since it’s made with plain dough.
- Concha amarilla – Higher in fat from the butter and eggs in the dough. Provides more monounsaturated and saturated fats.
Protein
A typical concha contains about 4g of protein. This comes mostly from the wheat flour in the dough.
Micronutrients
Concha is not a significant source of vitamins or minerals. You’ll get small amounts of B vitamins like riboflavin, niacin, and folate from the enriched wheat flour. But the sugar shell contains very minimal micronutrients.
Concha vs. Other Baked Goods
How does concha compare calorie-wise to other sweet bakery items? Here’s a look:
| Baked Good | Serving Size | Calories |
|---|---|---|
| Concha | 2 oz (56g) | 200 |
| Glazed donut | 1 medium (50g) | 190 |
| Cinnamon roll | 1 roll (76g) | 420 |
| Apple fritter | 1 medium (84g) | 260 |
| Blueberry muffin | 1 medium (56g) | 210 |
A 2-ounce concha has around 200 calories, similar to other sweet bakery items like donuts, muffins, and cinnamon rolls. Gram for gram, conchas are slightly lower in calories than ultra-rich cinnamon rolls or apple fritters. But overall, most of these sweet baked treats have comparable calorie densities.
Ways to Enjoy Concha
Here are some tips for enjoying concha as part of a balanced diet:
Watch Portion Sizes
One large 3-4 ounce concha can provide 300+ calories, which is quite high for a single snack or breakfast item. Keep portions in check by sticking to a 1-2 ounce serving size of this treat.
Pair with Protein
Add a protein source like Greek yogurt, cottage cheese, or hard-boiled egg to help balance out the carbs and sugar in concha. The protein will help you stay full and energized.
Savor Slowly
Savor each bite of your concha. Eat slowly and mindfully to fully enjoy the sweet flavor and texture. This will naturally curb portions as well.
Go for Fresh Baked
Look for freshly baked conchas rather than mass-produced versions. They will taste so much better and satisfy your sweet tooth with just a small portion.
Bake Your Own
Consider baking your own healthier conchas at home. That way you can control the quality of ingredients and reduce the sugar and refined carbs.
Healthy Concha Alternatives
You can also try these healthy concha alternatives:
Vegan Conchas
Vegan conchas swap out the butter and eggs for plant-based ingredients. They may use non-dairy milk, coconut oil, applesauce, or bananas in the dough. Top them with less refined sugar or even dates.
Gluten-Free Conchas
Gluten-free conchas use almond flour, coconut flour, or cassava flour instead of wheat. Top them with maple syrup or fruit preserves instead of sugar.
Protein-Packed Conchas
Pack more protein into concha recipes by adding gluten-free oat flour, protein powder, Greek yogurt, or ricotta cheese to the dough.
Low-Carb Cloud Bread
Make concha-shaped “cloud bread” with just eggs, cream cheese, and seasonings. Top with cinnamon and zero-calorie sweetener for a low-carb treat.
The Bottom Line
A typical 2-ounce concha pastry contains around 200 calories and 30 grams of carbohydrates, providing about 10% of daily calorie needs. While conchas are high in refined flour and added sugar, enjoying an occasional small portion can be part of a healthy diet when paired with more nutritious foods. Moderating portions and choosing freshly baked, high-quality conchas are best when treating yourself to this popular Mexican sweet bread.