Gluten-free bread has become increasingly popular as more people adopt gluten-free diets. But many wonder, does gluten-free bread have the same number of calories as regular bread? Or does removing the gluten also reduce the calorie content?
What is Gluten-Free Bread?
Gluten is a protein found in wheat, barley, and rye. Gluten helps give bread its chewy texture and allows the dough to rise. Gluten-free bread is made without these grains, using ingredients like rice, corn, soy, potato starch, tapioca, and xanthan gum instead.
Going gluten-free requires excluding any products that contain gluten. This includes most bread, pasta, cereal, baked goods, and beer. Gluten-free substitutes, like bread, allow those with celiac disease or gluten sensitivity to still enjoy sandwiches, toast, and other favorite foods.
Calories in Different Types of Bread
The number of calories in bread depends on the ingredients used to make it. Here’s a look at the average calories for a standard 1-ounce slice of different bread varieties:
- White bread: 75-80 calories
- Whole wheat bread: 60-65 calories
- Sourdough bread: 60-65 calories
- Rye bread: 65-70 calories
- Pumpernickel bread: 50-55 calories
- Gluten-free white bread: 70-80 calories
- Gluten-free whole grain bread: 60-70 calories
As you can see, gluten-free bread has a similar calorie count compared to regular wheat bread varieties. The extra starches and gums used to mimic gluten add minimal calories.
Factors That Impact Calories
Several factors impact the calorie content in different brands and types of gluten-free bread:
Ingredients
The ingredients naturally affect how many calories are in the bread. Breads made with heavier whole grains tend to be lower in calories than refined white breads. And gluten-free breads made with added fats or sweeteners can be higher in calories than plain varieties.
Fiber Content
Fiber slows digestion, which can help reduce calorie absorption from foods. Gluten-free breads made with coconut flour, almond flour, or extra psyllium husk fiber tend to be lower in net carbs and calories than others.
Portion Size
Pay attention to slice sizes, which can vary between brands. Some gluten-free slices are smaller or thinner than regular bread. Comparing 2 regular slices (130-160 calories total) to 2 petite gluten-free slices (110-140 calories total) shows a calorie difference.
Cooking Method
Gluten-free bread can be baked or prepared in a bread machine, which doesn’t add calories. However, if the bread is pan-fried, oil and butter can significantly increase the calorie content.
Added Ingredients
Nuts, seeds, dried fruit, olives, and other mix-ins will ramp up calories compared to plain gluten-free loaves. The same goes for choosing flavored breads like banana, pumpkin, or lemon poppyseed that contain extra sugars and flavorings.
Gluten-Free Bread Nutrition Facts
Here is the nutrition facts breakdown for a typical slice of gluten-free bread:
| Nutrition Facts | Amount |
|---|---|
| Calories | 75 |
| Fat | 1.5g |
| Carbohydrates | 15g |
| Fiber | 2g |
| Sugars | 2g |
| Protein | 3g |
As you can see, a slice of gluten-free bread contains minimal fat and sugars. The calories come mainly from carbohydrates. But with 2 grams of fiber per slice, the net carb content is lower than regular white bread.
Lowest Calorie Gluten-Free Breads
Here are some of the lowest calorie options for gluten-free bread:
- Canyon Bakehouse Mountain White Bread – 60 calories per slice
- Franz Gluten-Free 7 Grain Bread – 70 calories per slice
- Udi’s Gluten Free White Sandwich Bread – 60 calories per slice
- Schar Gluten-Free Multigrain Bread – 55 calories per slice
- Aldi LiveGfree Multiseed Bread – 60 calories per slice
Opting for sprouted whole grain varieties tends to offer maximum nutrition and fiber for the lowest amount of calories. Brands like Canyon Bakehouse, Udi’s, and Schar use whole food ingredients to keep calories down.
Highest Calorie Gluten-Free Breads
On the other end of the spectrum, these gluten-free breads have the most calories per slice:
- Dave’s Killer Bread Organic Powerseed – 110 calories per slice
- Trader Joe’s Gluten Free Rice Bread – 100 calories per slice
- Sam’s Choice Bakery Style Gluten Free Bread – 90 calories per slice
- Against the Grain Gourmet Gluten-Free Bagels – 140 calories per bagel
- Canyon Bakehouse 7-Grain With Honey Bread – 90 calories per slice
The added sugars, oils, and dense grains like rice flour boost the calorie content. Stick to lighter whole grain varieties to keep calories down.
Tips for Reducing Calories in Gluten-Free Bread
Here are some ways to reduce calories when eating gluten-free bread:
- Opt for sprouted, fiber-rich whole grain varieties.
- Look for lower calorie options between 50-70 calories per slice.
- Compare brands and nutrition labels to find the leanest options.
- Avoid enriched gluten-free breads with added fats, sugars, and preservatives.
- Enjoy open-faced sandwiches using just one slice of bread.
- Use lettuce wraps or portobello mushrooms caps instead of bread occasionally.
- Buy breads with smaller or thinner slices to control portions and calories.
- Load up sandwiches and toast with veggies to increase volume and fiber.
- Pair bread with lean protein sources like turkey, roast beef, tuna, and chicken.
- Use mustard, hummus, avocado, and other low-calorie spreads and dressings.
Healthiest Gluten-Free Breads
Focus on these healthy attributes when shopping for gluten-free bread:
- 100% whole grains – Look for whole food flours like brown rice, millet, sorghum, teff, amaranth, quinoa, buckwheat.
- Sprouted grains – Sprouting can increase nutrients and lower antinutrients.
- Plenty of fiber – 3-5 grams per slice aids digestion and gut health.
- No added sugars – Avoid high fructose corn syrup, honey, cane sugar.
- Minimal ingredients – Stick to recognizable whole foods.
- Non-GMO – Choose non-genetically modified sources.
- Lower sodium – Limit excess sodium; opt for unsalted when possible.
Are Gluten-Free Breads Healthy?
Gluten-free bread made with whole food ingredients can be just as nutritious as regular whole grain bread. But some gluten-free products are made with refined flours, starches, and isola protein concentrates.
For optimal health, choose gluten-free breads with:
- Whole grains and seeds like millet, buckwheat, quinoa, chia, flax
- Legume flours from lentils, chickpeas, beans
- Nuts and nut flours like almond meal
- Fruit purees for natural sweetness
- Minimal added sugars or oils
- Plenty of fiber 3-5g per slice
Avoid gluten-free bread with:
- White rice flour or corn starch as the first ingredient
- Tapioca and potato starch-based recipes
- Hydrogenated oils
- High fructose corn syrup
- Preservatives like calcium propionate
Check the ingredient list to identify the healthiest gluten-free breads for your diet.
Gluten-Free Bread for Weight Loss
Gluten-free bread can be enjoyed as part of a weight loss diet when choosing low-calorie nutrient-dense options. Benefits of gluten-free bread for weight loss include:
- Tends to be dense and fillings
- Has significant fiber for satiety
- Rich in volume-boosting protein
- Naturally low in fat and sugars
- Good source of B vitamins like niacin, riboflavin, folate
- Provides magnesium, iron, and antioxidant minerals
Pair gluten-free bread with lean protein, avocado, and veggies. Avoid high-calorie spreads and fatty sandwich fillings. Portion control is also key – stick to 1-2 slices per meal.
Gluten-Free Bread Calories FAQs
Is gluten-free bread lower in calories?
Most gluten-free bread has a similar calorie count compared to regular wheat bread, averaging 60-80 calories per slice. Gluten-free bread can be lower or higher in calories depending on the recipe.
What is the lowest calorie gluten-free bread?
Some of the lowest calorie gluten-free bread options include:
- Canyon Bakehouse Mountain White Bread – 60 calories
- Franz 7 Grain Gluten Free Bread – 70 calories
- Udi’s Gluten Free Whole Grain Bread – 60 calories
- Schar Multigrain Gluten Free Bread – 55 calories
Is gluten-free bread good for weight loss?
Gluten-free bread can be included as part of a weight loss diet. Stick to whole grain varieties high in protein and fiber but lower in calories, fat, and sugars. Control portions to 1-2 slices per meal.
What are the healthiest gluten-free breads?
Some of the healthiest options include gluten-free breads made with sprouted whole grains, seeds, legume flours, nuts, and fruit. Avoid bread with excess added sugars, oils, fillers, and preservatives.
Does gluten-free mean low carb?
Not necessarily. Many gluten-free breads use starches and flour alternatives that are still high carb, even without the gluten. However, some gluten-free breads emphasize high protein and fiber over carbs.
The Bottom Line
Gluten-free breads provide a great solution for those avoiding gluten. When chosen mindfully, gluten-free bread can be just as nutritious and low in calories as regular bread.
Focus on fiber-rich whole grain varieties low in calories, fat, and sugars. Compare brands and nutrition labels to find the healthiest gluten-free breads to suit your diet.
