Eating bread for breakfast is convenient and quick, but beware of falling into the high-calorie, high-fat trap. A dietitian has listed the calorie and fat content of 12 common types of bread, revealing that the croissant has the highest fat content among them. So, which bread is the top choice for reducing fat and stabilizing blood sugar?
Which breads are high in fat and easily obese? Which are relatively healthier? Registered dietitian Chung Yi-wen posted on Instagram, listing the calories and nutritional components of 12 common breads for reference:
(Calories calculated per 100g)
- Croissant
- Calories: 352 kcal
- Carbohydrates: 35.6g
- Protein: 10g
- Fat: 19.1g
- Made by wrapping layers of dough around butter, folding repeatedly, and baking. Extremely high fat content.
- Butter Soft Bun
- Calories: 298 kcal
- Carbohydrates: 46g
- Protein: 11g
- Fat: 7.3g
- Made with large amounts of butter and eggs, giving it a particularly soft texture, but its calorie and fat content are quite high.
- Indian Naan Bread
- Calories: 287 kcal
- Carbohydrates: 47.8g
- Protein: 8g
- Fat: 7.1g
- Ghee is added during the making, making it soft and fragrant, while also contributing to higher fat content.
- Lye Pretzel
- Calories: 285 kcal
- Carbohydrates: 54.3g
- Protein: 9.3g
- Fat: 2.7g
- Dough soaked in lye water before baking, creating a unique salty flavor and hard, crisp crust. While oil content is low, flour content is high, leading to higher carbohydrates.
- Bagel
- Calories: 275 kcal
- Carbohydrates: 53.4g
- Protein: 10.5g
- Fat: 1.6g
- Made from flour, yeast, water, sugar, salt, boiled then baked for a chewy texture. Although low in fat, its dense texture means more flour is typically used, resulting in relatively higher calories.
- Pita Bread
- Calories: 275 kcal
- Carbohydrates: 55.7g
- Protein: 9.1g
- Fat: 1.2g
- Similar to a baguette, made with only a small amount of olive oil, high-temperature baking creates a hollow pocket.
- Baguette
- Calories: 273 kcal
- Carbohydrates: 55.2g
- Protein: 10.3g
- Fat: 0.6g
- Made only from flour, water, salt, yeast. Long fermentation and high-temperature baking give it a crisp crust and soft interior. With almost no added oil, its fat content is low.
- Focaccia
- Calories: 272 kcal
- Carbohydrates: 44.1g
- Protein: 10g
- Fat: 5.5g
- Baked with flour, olive oil, salt, and herbs for a unique flavor. The addition of olive oil makes calories relatively higher; enjoy in moderation.
- Rye Bread
- Calories: 258 kcal
- Carbohydrates: 48.3g
- Protein: 8.5g
- Fat: 3.3g
- Primarily made with rye flour, giving it a denser texture. Its glycemic index (GI) is lower , helping to maintain stable blood sugar.
- Whole Wheat Bread
- Calories: 247 kcal
- Carbohydrates: 41.3g
- Protein: 13g
- Fat: 3g
- Made with whole wheat flour, high in fiber, aids digestion, and is quite nutritious.
- White Sandwich Bread
- Calories: 242 kcal
- Carbohydrates: 46.2g
- Protein: 9.5g
- Fat: 2g
- Made from refined flour, milk or water, and yeast. Soft texture. Although calories seem moderate, its nutritional value is lower, easy to digest but low in fiber.
- Sourdough
- Calories: 230 kcal
- Carbohydrates: 44.2g
- Protein: 8.5g
- Fat: 1.5g
- Made primarily from flour, water, salt, and natural yeast, with no added oil. The fermentation process of the natural yeast helps stabilize blood sugar, making it very suitable for fat loss.
