Jamaican coco bread is a popular, sweet yeast bread that is an integral part of Jamaican cuisine. Coco bread gets its name from the texture of the interior of the loaf, which resembles the meat of a coconut. It is made by mixing flour, sugar, margarine or butter, milk, eggs, and yeast to form a dough that is then baked. Coco bread can be found in bakeries across Jamaica and is frequently served alongside Jamaican patties and other meat filled pastries.
With its sweet taste and soft, pillowy interior, it’s easy to overindulge in this delicious bread. However, many health-conscious consumers want to know just how many calories are actually in a standard sized slice of coco bread. In this article, we will breakdown the average calorie and nutrient contents of Jamaican coco bread.
Calories in Jamaican Coco Bread
The number of calories in a slice of coco bread can vary depending on the specific ingredients and recipe used. However, on average, one regular slice of Jamaican coco bread contains approximately:
- 140-170 calories
This estimate is based on a standard 1 ounce slice of coco bread made with all-purpose flour, sugar, margarine, eggs and milk. The calorie content comes mainly from carbohydrates and fats.
Some coco bread recipes use butter instead of margarine, which adds additional calories from saturated fat. Enriched bread recipes containing extra eggs, milk or sugar can also be higher in calories.
Calorie Content of Different Parts of Coco Bread
While each slice contains around 150 calories on average, the calorie density of coco bread can vary in different parts of the loaf:
- Crust – The crispy, golden crust is low in calories, with about 30 calories per ounce.
- Interior – The soft, stretchy bread inside packs over 200 calories per ounce.
- Ends – The rounded doughy ends of the coco bread loaf are the highest in calories, with around 250 calories per ounce.
So tearing off a piece of the interior or ends will net you more calories than eating just the crust of the coco bread.
Nutrients in Jamaican Coco Bread
In addition to calories, coco bread contains a variety of nutrients:
Carbohydrates
The main nutrient in coco bread is carbohydrates, providing approximately 30 grams per slice. As a yeast bread made from wheat flour, the majority of these carbs come from starch and sugars.
However, coco bread has a lower effect on blood sugar than many other breads due to its higher fat and protein contents. The carbohydrates in coco bread are absorbed more slowly, preventing sharp spikes in blood glucose.
Fat
Each slice of coco bread contains around 5 grams of fat. This comes mainly from margarine or butter added to the dough. Jamaican coco bread typically uses saturated fat, although vegetable oil margarines will have more heart-healthy unsaturated fats.
Protein
Coco bread provides about 5 grams of protein per slice. This protein comes mostly from the gluten in the wheat flour. The eggs commonly added to coco bread also contribute some high-quality protein.
Fiber
There are 0.5-1 grams of dietary fiber in a slice of coco bread. Although not a significant source, the fiber helps slow digestion and promotes gut health.
Sugar
Jamaican coco bread contains approximately 5 grams of sugar per slice, accounting for some of its sweet taste. Granulated cane sugar is typically added to the dough. The natural sugars in the wheat flour and milk also contribute to the total sugar content.
Sodium
Coco bread contains around 120 milligrams of sodium per slice, which comes from salt added to the dough. Compare this to 350+ mg in a slice of many commercial breads.
Vitamins and Minerals
As a yeast bread, coco bread is not a rich source of vitamins and minerals. However, it provides small amounts of B vitamins like thiamine, niacin, riboflavin and iron from the whole wheat flour. Enriched dough recipes can also boost the content of nutrients like calcium, vitamin D and folic acid.
Calories in Serving Sizes of Coco Bread
Knowing the average calories per slice is useful, but how many calories are in a full piece or serving?
Here is the calorie content of standard serving sizes of Jamaican coco bread:
- 1 oz slice (1/12th of a loaf): 140 calories
- 2 oz slice (1/6th of a loaf): 280 calories
- 4 oz piece (1/3rd of a loaf): 560 calories
- 8 oz half loaf: 1,120 calories
- 16 oz full loaf: 2,240 calories
As you can see, while a single slice of coco bread is reasonable, calories add up quickly the more that is consumed. Sticking to a 1-2 ounce portion is best for limiting calorie intake.
Tips for Reducing Calories in Coco Bread
While authentic Jamaican coco bread recipes do contain a higher amount of carbs, fat and calories, there are some simple substitutions to lighten it up:
- Use vegetable oil instead of butter or margarine in the dough to reduce saturated fat.
- Replace some of the all-purpose white flour with whole wheat flour to increase the fiber content.
- Add less sugar or use zero-calorie sweeteners to reduce the amount of added sugars.
- Substitute skim or low-fat milk for higher fat dairy milk.
- Cut back on portion sizes and stick to a 1-2 oz slice.
Making these simple swaps can provide a lower calorie coco bread option while keeping the delicious taste.
Health and Nutrition Benefits of Coco Bread
Despite the higher calorie content, Jamaican coco bread can be included as part of a balanced diet. Here are some of the benefits this tasty bread provides:
- Slow burning carbs – The fat and protein keep carbs from spiking blood sugar as dramatically as lean breads.
- Satisfying fats – The buttery richness from margarine or butter keeps you feeling full and satisfied.
- Muscle-building protein – The 5 grams of protein per slice supports muscle growth and recovery after exercise.
- Essential B vitamins – Small amounts of energizing thiamine, riboflavin and niacin support energy and metabolism.
- Iron – The iron in wheat flour promotes healthy blood cell production.
So while it is higher in calories, coco bread can be part of a healthy diet when consumed in moderation alongside other nutrient-dense foods. Limiting portion sizes to 1-2 oz is key.
How Many Calories You Burn From Coco Bread
The amount of calories burned from eating Jamaican coco bread will depend on your body size and activity level.
Here’s how many calories someone would burn from the calories in a single 2 ounce slice of coco bread (around 280 calories):
- 130 lb (59 kg) person = 65 calories burned
- 155 lb (70 kg) person = 77 calories burned
- 180 lb (82 kg) person = 90 calories burned
- 205 lb (93 kg) person = 102 calories burned
As you can see, the more you weigh, the more calories you will burn digesting and metabolizing the coco bread. This number also goes up the more active you are.
Vigorous exercise can help burn through the calories from coco bread much faster. For example, a 155 lb person would burn:
- 205 calories during 30 minutes of swimming
- 290 calories during 30 minutes of running
- 390 calories during 60 minutes of soccer
So while coco bread is high in calories, an active lifestyle can help balance out the extra calories consumed.
Comparison to Calories in Other Breads
How does the calorie content of Jamaican coco bread compare to other popular bread options?
Here are the calories in 1 ounce slices of different types of bread:
| Bread | Calories |
|---|---|
| White bread | 75 |
| Whole wheat bread | 60 |
| Sourdough bread | 65 |
| Rye bread | 80 |
| Pumpernickel bread | 90 |
| Cuban bread | 105 |
| Jamaican coco bread | 140 |
As shown, coco bread is significantly higher in calories than most other breads. The added fat accounts for most of these extra calories. So portion control is especially important with Jamaican coco bread compared to other bread choices.
Conclusion
Jamaican coco bread is a sweet, indulgent bread that holds a special place in Jamaican cuisine. A 1 ounce slice contains around 140 calories, with the majority coming from carbohydrates and fats. The soft, stretchy interior packs over 200 calories per ounce.
While authentic coco bread is higher in calories, fat and carbs, it can be enjoyed in moderation as part of an overall balanced diet and active lifestyle. Sticking to reasonable 1-2 ounce portion sizes is the key to enjoying this delicious bread while keeping calories under control.
